SUMMER is definitely over now the clocks have gone back and the darker nights are here.

Halloween has been and gone and Guy Fawkes has had his annual outing to celebrate his failed attempt at blowing up Parliament.

So now our thoughts really turn to Christmas. It really started last Friday when the John Lewis advert aired for the first time and we all got a bit teary eyed.

Christmas is traditionally that time when we all eat and drink too much and, if we’re honest with ourselves, feel pretty bad for doing so.

So how do we enjoy the season but not feel like we’ve eaten our own body weight in turkey and sprouts?

As in all things, moderation is the key.

There are a few little tricks as well that I encourage my clients to employ to reduce the risk of over-eating. These work really well all year round, not just during the festive season.

The first tip I give them is the 10-minute rule. It’s really simple and a really effective way to not eat more than you really want or need.

When you’ve polished off that first serving of turkey, stuffing, roast potatoes and the rest and you’re contemplating refilling your plate just wait. Wait for about 10 minutes.

You’ll be amazed, on the whole you’ll realise that you don’t want any more and you’ll feel better later for not doing so.

Tip number two is great for the Boxing Day buffet. It’s the no-food-touching-another-food rule. Again it’s really simple.

When you get your paper plate at the in laws and go to pile it high with food you have to arrange the food in such a way that no two foods are allowed to touch.

This reduces the amount you can fit on the plate quite significantly. There’s no reason why you shouldn’t go back for some more but if you also apply the 10-minute rule again, you’ll again reduce the amount you consume.

Finally tip number three. It’s not eating whilst distracted.

This is the hardest one to follow as a lot of our eating around Christmas and New Year is in a very social setting where there is lots going on.

When we are concentrating on other things rather than what is going into our mouths we eat more. The brain doesn’t realise the stomach is filling up and we overeat. And no one feels good when they overeat.

Try and follow these hints, as much as you can. Get out for a Boxing Day walk – Bolton Abbey is good as there is a trail that is great for the kids – and try not to go too mad on the mince pies and the Quality Street.

If you do that, then your new year’s resolution won’t be as hard a challenge to attain.

Next time, hints on how to kick start the New Year fitness push.

*If you’ve missed any of Matthew McArdle’s previous Fighting Fit articles, visit keighleynews.co.uk and click on What’s On then Out & About.