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Hello <<First Name>>  Rosemary Conley CBE

Going on holiday brings great excitement and many benefits. We can recharge our batteries and it gives us a change of environment and the opportunity to be waited upon and spoiled. It is also the opportunity to dine more lavishly, drink more adventurously and the perfect excuse to relax on a lounger and do nothing. What’s not to like about that? For some, however, it offers the perfect excuse to ditch the diet and exercise, and just let rip – particularly if they are on a holiday that is ‘all inclusive’. The temptation to eat and drink as much as they like is just too great as they tell themselves, ‘I’ve paid for it so I might as well enjoy it!’

Over the years I have witnessed people returning from holiday who have gained as much as 14lbs in two weeks! Hopefully that will give you comfort if you have just returned from yours and gained only a few lbs.

It is a fact that losing weight can be frustratingly slow whilst gaining weight can be frighteningly fast, but there is a reason for that so let’s just pause for a moment.

If we normally eat very healthily and exercise regularly, keep an eye on our portion sizes and are careful about how much alcohol we drink, it is not surprising that when we go on holiday, all of that self-control can go out the window. We feel we need a break. Temptation is all around us. Our eyes light up when we see the buffet of fabulous food and we can’t resist trying lots of different foods and flavours. At home we don’t have that choice but on holiday, where there is enormous variety, it is totally justifiable that we want to enjoy it. So why can we gain so much weight on the scales?

Often when dining out we eat much more than usual and the only way our digestive system can process it is by attracting more fluid, such as water – which is why we are often so thirsty in the night. Part of that will be from being dehydrated from the alcohol but a lot of it will be as a result of what we have eaten. The consequence of this is that we will see a big jump in our weight on the scales next morning. Repeat that over a fortnight and it is not surprising we can gain so much.

The secret to resolving this frightening weight gain is to act fast when you get home. On Day One of your return get back into your healthy routine and make a big effort to cut back on calories and, at the same time, increase your activity. If you do, you will be astonished at how much weight you can drop quickly. How? Your body will draw on the extra holiday calories stored around your body to give you the energy you need plus you will be harbouring a great deal of extra fluid. You will be amazed at how often you have to go to the bathroom once you get back on track. However, it is vital to act fast to see greatest benefit because, if you delay for just a few days, you will have missed your chance to shift it fast and all those extra calories will have had time to be converted into proper fat and take residence around your body. 

If you have a copy of my The 3-2-1 Diet try for just three days to follow the ‘light’ days which are around 800 calories a day and this will do the trick. Alternatively, if you have been back from holiday for a while and you want to give yourself a weight loss boost, follow The 3-2-1 Diet for a week and you will still see a dramatic drop. (The 3-2-1 Diet is available from our Shop and will be delivered within about two days of ordering). Alternatively, follow The 28-Day Immunity Plan super-strictly for a week, and that should produce a dramatic weight loss too.

Top tip: This short-sharp strict attack is a good tip if ever you need a real boost to your weight loss progress, but only do it occasionally otherwise it won’t be as effective.

Check out our videos on MotivationSpeed up your Weight Loss with ExerciseGetting Motivated to Lose Weight, The Mental Health Benefits of ExerciseWhy Exercise is so Important.

Recipe of the Week


This is a quick and easy way of creating a deliciously healthy Potato Salad.

Serves 4
Prep time 5 minutes
Per portion: 150 - 200 calories (approx. - depending on portion size)

500g boiled new potatoes, chopped
1 bunch spring onions, chopped small
Chives, chopped
3 tablespoons Heinz salad cream
300g x 0% live natural yogurt
Finely ground black pepper
A few spring onions and chives for garnish

  1. Mix the salad cream with the 0% fat live plain yogurt and mix well. Add the freshly ground black pepper.
  2. Stir in the chopped spring onions and the chives, (reserving some for the garnish), and mix well.
  3. Chop the cold, cooked new potatoes into bite-size pieces and carefully stir into the dressing mixture.
  4. Transfer to a serving dish and sprinkle with the reserved chopped spring onions and chives.
  5. Keep refrigerated until ready to serve.
For more recipes click here to visit the website
Fun, Facts & Fitness from Mary Morris MSc.

Taking a break from our usual routine is one of life's greatest pleasures and that is why we value our holidays and short breaks so much.  They can totally recharge our 'rest and relaxation batteries'.  But Rosemary is quite right in reminding us that swift action is needed upon our return if we want to prevent those extra pounds sticking around, and even continuing to mount up once we get back.   So, this week we are going to help you with a concentrated post-holiday recovery programme that guarantees a great result.

First though, if you are about to go on a well-earned break here are a few tips to help prevent too much weight gain whilst you are there.

Try to plan a few simple and achievable activities to do: 

  • For example, taking a daily walk and a couple of serious swims in the pool - if there is one - is a great start.
  • Join in activities that the resort provides such as aqua aerobics or a yoga session.  Last week we showed you just how many calories they use up!
  • If you are away with friends, commit to being exercise 'buddies' during your stay.  Then you can motivate each other to stay active.
  • If you are by the sea then a good long walk along the beach is far better for you than lying on a sunbed.  And the great news is that walking in shallow water and in soft sand seriously ups your calorie spend by a significant amount.

Why not book an Activity Holiday?

If you are currently thinking of booking a holiday then do think about one that includes organised activities.  More so if you are a single traveller as you make lots of new friends and your days are full of planned activity sessions that may send you back home fitter and slimmer than you were before you left! There is such a wonderful choice available to you such as walking, cycling, yoga and meditation.  Just choose the type of activity you know you enjoy or perhaps select one you have always wanted to try!

Rosemary and I have run a very special summer holiday in Austria for many years and we keep all our lovely holidaymakers entertained and on the move for a whole week. We do lots of walking and workouts and have a huge amount of fun! You can find more details on the website if you look for Austrian Activity Holiday.


So, let’s assume you have just got back from your holiday and you decided to be very sedentary and indulgent.  Now let’s focus on getting you back on track – fast! 
Here is a Three-Day Recovery Exercise Plan*  that will work wonders!
It’s challenging but if you can manage it, and do it immediately following your holiday, you will be amazed at the results:


DAY 2 
  • Walk mixed with a Slow Jog for 45 minutes
  • Go up and down stairs 3 times consecutively, twice today
  • Choose a favourite fitness DVD to do once today       
DAY 3  Combine this with Rosemary's suggestions for a post-holiday Eating Plan and you will be back on track in no time.
NB.  *Please only do what you know is appropriate for you to do. Modify these 3 days to suit your age and ability.  

If you like piña coladas, watch out! The rum, pineapple juice and cream of coconut drink can contain up to 650 calories per serving!

And Finally...

Have a great week and dig deep to find the resolve to give yourself a big boost to your weight loss and fitness levels.

With love and best wishes,

Rosemary Conley CBE DL


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