We know it's close to freezing out there but your body will thank you in the long run if you get plenty of fresh air in winter. Obviously, going for a walk, jog or bike ride will help burn off a few calories but there's another good reason to step outside even if you don't move much when you're there! Our bodies need sunlight to synthesise vitamin D. And some studies suggest that people with insufficient levels of the vitamin store more fat. Research reported in the Journal of Clinical Endocrinology and Metabolism found that women who were vitamin D deficient were around 16lbs heavier and had a greater body mass than their counterparts with sufficient levels of the vitamin.

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No, we're not suggesting you lie in the park in a bikini but giving a nod to your usual spring/summer diet instead of tucking into winter comfort dishes all the time can help ease the pressure on your waistband. Perhaps surprisingly, experts believe that quantity-wise, we actually eat more in the warmer months. But because we tend to opt for healthier choices rather than sweet or stodgy foods, it's quicker and easier to metabolise. So try adding a few warm salads or vegetable soups to your weekly diet.

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If you're faced with a packed party table full of food, it's time to muster up all your willpower and do something that seems almost unthinkable: opt for a small plate. No matter how adept your food-balancing skills, you'll never be able to pile as much on as you would have done if you'd picked up a big plate. The rules? Choose whatever you like to eat but don't go back for seconds.

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So the small plate trick didn't work and you've 'accidentally' picked up a big one at the buffet? All is not lost - as long as you choose your nibbles wisely, steering clear of those nutritional no-nos. 'Feast on the colourful canapes, such as fruits, vegetables, shellfish and lean meats - and body-swerve any that involve pastry or bread,' advises nutritionist Fiona Kirk (www.fatbustforever.com). 'And beware of high-fat samosas or "waistline terrorists" as I call them!'

At the risk of sounding like party poopers, it's worth remembering that as well as being full of toxins, alcoholic drinks are 'empty calories' that slow your metabolism and lead you to pile on the pounds. A large glass of wine contains roughly 190 calories - the same as a takeaway serving of chicken nuggets. So if you drink three glasses across one night, it's the calorific equivalent of having consumed three plates of chicken nuggets! Check out more food and alcohol calorie comparisons here. Still want a festive tipple? Of course you do! But be sensible: alternate between alcoholic and non-alcoholic drinks (water is best), have a few 'dry' days and try to steer clear of booze for a while once the party season's over.

It's not just your alcohol intake you need to keep tabs on during winter. All that cold weather means we tend to consume more hot drinks, too - including milky or syrupy coffees, hot chocolate and cocoa, all of which can take their toll on our waistlines. For example, a medium-sized Starbucks Caffè Mocha contains more than 360 calories. Try to stick to ordinary tea or coffee made with skimmed or semi-skimmed milk instead. And try a soothing cup of camomile tea instead of milky cocoa at bedtime.

Yawns are optional but an early morning full-body stretch can boost your metabolism and so speed up fat-burning. 'Increased blood circulation and muscle moment first thing kickstarts the body's natural ability to work more efficiently throughout the day,' says Pilates teacher Su Dodd (www.fromclothing.com). 'Stand tall with your feet hip-distance apart, toes forward, legs straight, tummy in, shoulders down and wide and head up. Breathe in through your nose, then as you breathe out through your mouth, slowly lift your arms forwards in front of you and circle them up and backwards, opening up your chest and face to the ceiling. Return arms to your sides. Repeat four to six times.'

It's easier said than done, we know - but avoiding winter colds and 'flu will mean you'll be feeling fitter so do more exercise. What's more, a review in US journal Medical Hypotheses found that catching a cold may actually triple weight gain: research suggests that infection with a common cold bug, the snappily-named adenovirus-36, increases the number of glucose receptors on the body's fat cells, causing them to grow bigger in size and number. So eat well, sleep well, drink plenty of water - and keep your fingers crossed for a sniffle-free winter!

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Remember, every little helps so instead of slumping on the sofa after a huge festive meal, try to keep active to work off some of those calories. 'If you do over-indulge, you can undo some of the damage with even the shortest burst of exercise,' says top personal trainer Khalid Ismail (www.khalid-ismail.com). 'Ideally, you should go out for a walk - but otherwise, running up and down stairs, doing a spot of tidying or clearing the table all count, too. Any exercise will help counter-balance all that food so it doesn't get the better of you and make you feel lazy and sluggish.'

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Chances are you'll feel even less motivated than usual to exercise on your own during winter. The solution? Get other people to join in and motivate you instead. 'There tends to be less traffic on the roads over Christmas and New Year, so it's a good time to arrange to go for a walk, jog or run with family and friends,' says Khalid Ismail. 'Or instead of simply meeting friends for lunch, sign up for a fun gym class beforehand then have lunch. And there's another very good reason why you should persuade your loved ones to stay in shape: according to a study first reported in the New England Journal of Medcine, if you have a close friend or partner who's overweight, you're more likely to be overweight, too.

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