5 ways to get started

Dietitian and author Nigel Denby (nigeldenbydietitian.co.uk) has a special interest in lifelong He says: “To curb weight gain as the winter months close in, we have to adopt a few good strategies. I recommend the following action plan:

1 Keep a food and activity diary

Make a note of everything you eat and drink as well as how much exercise you’re taking. What are you consuming now that you weren’t pre-lockdown? Have you started drinking more wine as you transition from the end of the working day into downtime? Identify what the issues are: once you’ve taken a look at your diary after a week or so, you’ll identify three or four areas to focus on.

2 Move more

The NHS recommends you get at least 150 minutes of moderate physical activity a week – that’s around 20 to 30 minutes a day. A brisk walk would count towards this. You can use a pedometer to track your sets or the NHS Active 10 app, which records every minute of walking you do.

3 Stay hydrated

You should aim to drink 6-8 glasses of fluid a day – as well as water, this can also include lower-fat milk and sugar-free drinks, including tea and coffee.

4 Plan your snacks

Choose snacks that are under 100 calories (eg, 10 almonds or a hard-boiled egg) and try to stick to two a day maximum.

5 Watch your portion sizes

We’re used to tucking into huge plates of food, but the British Dietetic Association says a piece of cooked meat should be no bigger than a deck of cards, while hard cheese should be matchbox sized.