Collected those holiday pounds? Here's how to lose them effectively.

You've had a wonderful holiday at the all-inclusive hotel on the Spanish Costa. But after two weeks of pizza, sangria, and hotel breakfast buffets, your pants suddenly feel tighter. It's perfectly normal: many Dutch people gain one to three kilos during their summer holidays. The good news? Those pounds are usually relatively easy to lose – provided you approach it smartly and healthily.

It's not surprising that many people gain weight during their vacations. When you're traveling, you usually eat differently than at home: larger portions, you eat out more often, and you indulge in extra ice cream or drinks. You also often exercise less, especially on a beach or all-inclusive vacation. Add to that a disrupted sleep pattern, and chances are your body will store more weight than usual. Fortunately, those extra pounds often disappear once you return to your normal routine.

You don't have to go on an extreme crash diet. Think of juice cleanses, low-carb diets, or extremely low calorie intake. While these might give you quick results, the pounds will quickly come back. Your body goes into "energy saving mode," and as soon as you eat normally again, the pounds come right back: the infamous yo-yo effect. Incidentally, most diets don't work in the long run. They require a lot of discipline, and for many people, this is unsustainable. There are also other common reasons why weight loss doesn't work . It's better to make permanent lifestyle changes.

According to the Nutrition Centre, returning to a normal eating pattern helps: three main meals a day, healthy snacks, and plenty of fruits and vegetables. Serving smaller portions and eating slowly also helps: this way, you'll notice fullness more quickly and avoid overeating. Soft drinks and alcohol are often the biggest culprits of holiday weight gain. A glass of cola or rosé can easily add up to a significant number of calories, while water or unsweetened tea is a much better alternative.

Exercising doesn't necessarily have to be extreme . Because that's not necessarily healthy either. The Health Council advises adults to do at least 150 minutes of moderate-intensity exercise per week, such as cycling, walking, or swimming.

Spread out over the week, that amounts to half an hour a day. Those who also walk or cycle to work or school more often will unknowingly get in extra exercise. Getting enough sleep is also important: research from the RIVM (National Institute for Public Health and the Environment) shows that a lack of sleep can lead to increased cravings for unhealthy snacks.

Anyone wanting to lose those holiday pounds is advised to take small steps rather than trying to make huge leaps. Conscious grocery shopping and planning a weekly menu will help you resist unhealthy temptations. Healthy snacks like fruit, a handful of nuts, or veggie sticks are better choices than chips or chocolate. So make sure you stock up on those, just in case you get hungry. Setting realistic goals is also crucial: losing half a kilo a week is healthy and much more sustainable than two kilos in three days.

So, holiday weight isn't a disaster. They usually disappear within a few weeks if you make healthy choices. Those who skip crash diets and focus on manageable changes will find that the scale naturally returns to normal. This way, you'll not only start the fall feeling fit, but you'll also build healthy habits for the long term.