Unfortunately, it's built into our DNA, but that doesn't mean it's inevitable.

Our hunter-gatherer bodies evolved to manage through periods of feast and famine.

Meaning, when food became available, damnit, we were gonna eat it. Lots of it.

And we’d use the energy needed right then, and store the rest as body fat.

Because, following a feast, came leaner times, when we’d rely on the body fat we’d stored to get us through.

Except of course, we don’t have those lean times anymore.

Now, we’re kind of feasting - i.e. normal eating where we maintain weight; or feasting properly where we put weight on all the time.

Which means our weight can keep creeping up every year.

I’m not suggesting you need to fast or starve yourself.

If you’ve been around here for a while, you know this is not my jam.

I love food waaaaaay too much.

So, instead of making yourself miserable with your own mini-famine in the New Year, here are my five science-backed strategies to avoid buying new jeans.

1 - Start the day strong

Tempted to skip breakfast to "save calories"? Don’t!

Eating breakfast within 30-90 mins of waking up can help reduce cortisol levels (which are naturally elevated in the morning).

Cortisol’s a stress hormone that regulates many bodily functions, including blood sugar, metabolism, and the immune system.

Skipping breakfast can cause cortisol levels to rise, which can lead to a change in the hunger-related hormones being released (making you feel more hungry and reducing the “fullness” signals).

What’s good to eat to help balance cortisol?

• Protein: plain Greek yoghurt, eggs, beans
• Healthy fats: nuts, seeds, nut butters, oily fish
• Leafy greens: spinach, kale
• Whole grains: quinoa and buckwheat

And, almost as if our bodies are a system, all these foods are great for bone, brain and heart health!

Who’d have thought it?

2 - Ditch the "All or Nothing" Thinking

OK, give me a high five if this sounds like you:



"Well, I had Quality Street before breakfast, I’ve blown it today - I might as well eat the whole tin, AND the crisps".

Yep, been there, had that snack-cident.

It’s OK.

You don’t need to eat perfectly all the time.

Enjoy the treats you love, but listen to your body.

Are you really hungry, or is your mouth just lonely?

3 - Navigating the Dinner Table

I know many of us grew up with parents who told us to clear our plates because “there are starving children who’d be glad of that!”

But you’re an adult now - you don’t have to.

You also don’t have to pile all the things on your plate (I can hear my sister rolling her eyes at me, because of course we do!) .

Instead, try choosing the things you’re most excited to eat.

If you eat and chew your food more slowly, you’ll be able to hear the fullness signals your body’s sending you.

Don’t forget that you can also balance the indulgences with veggies, soups and fruit.

4 - Watch your alcohol intake

I’m not trying to be a killjoy, but alcohol is not your friend.

Firstly, it’s empty calories with zero nutritional value.

Secondly, when your liver’s busy processing alcohol, it’s not doing its other jobs properly, which include storing and releasing glucose.

While this is especially a problem for anyone with diabetes or pre-diabetes, it’s not great for anyone’s blood sugar levels.

Thirdly, you’re more likely to reach for calorie-dense, sugary and salty food.

I do have a fourthly, a fifthly and a sixthly, but you get my drift!

Not saying “don’t drink” but do try and limit your intake.

Try eating some slow-release fibre-rich carbs before drinking to help balance blood sugar; and alternating alcoholic drinks with water.

5 - Close the kitchen for the night

Have your last meal of the day, as early as poss - yes, with dessert if you want.

And then close the kitchen.

Continuing to eat throughout the evening means your body's going to still be trying to digest your food as you go to bed.

So you won't sleep properly.

And when you don't sleep properly, this disrupts your hunger signals the next day. Check out this blog to learn more

Meaning you're more likely to reach for calorie-dense sweet and salty food.

And finally, I know I'm always going on about the fact that exercise on its own is poorly correlated with weight loss, but, actually keeping moving throughout the winter will help you to sleep better, especially if you do it outside in the morning.