Five tips to avoid a belly like Santa’s

Here are some tips to avoid a belly like Santa's.

1) Choose foods that have been associated with healthier body weights in the longer term and increased satiety in the shorter term, such as fruits and vegetables, and leaner foods that are higher in fibre and protein. So choose:

• salads (including fruit, green, potato and quinoa ones) over white bread

• oat slices or biscuits over shortbread biscuits

• roasted nuts over potato chips

• turkey breast over salami

• shrimps [prawns] and other seafood over sausages.

2) Eat intuitively: try to listen to your hunger and fullness. This will help with the feeling of sickness that can come at the end of Christmas day due to overconsumption. Choose smaller plates, as these are associated with reduced food intake compared to larger plates – even if you have a level of intuitive eating. Put a smaller variety of foods on your (smaller) plate – and don’t go back for seconds. If you have a large variety of foods, you are more likely to eat more – something called sensory-specific satiety.

3) Self-monitor. One study reported that systematically recording what you eat, drink and how much you move during holiday periods was associated with improved weight. Use goal-setting and self-monitoring sheets or apps to help regulate the amount of alcohol or potato chips you consume each day.

4) Go for walks or swims if the weather allows, and avoid spending the whole break binge-watching television.

5) Avoid soft drinks and excessive alcohol every day. When you do drink alcohol, choose a soda mixer with a piece of fresh lime to have with your spirits and drink water in between each alcoholic drink.

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