Have your figgy pudding and eat it! We 明らかにする／漏らす how you can enjoy your Christmas feast without ANY of the 犯罪 ? 含むing eating the turkey and vegetables before the roast potatoes?

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Christmas is a time for putting the diet on 持つ／拘留する and tucking into your favourite festive foods.

But if you're conscious of your 負わせる, it's hard to shake off the 犯罪 that comes with eating that second (or third) mince pie.

Now nutritionist Angela Dowden has 明らかにする／漏らすd her 最高の，を越す 10 ways to make sure you can still enjoy Christmas feasting but without any of the shame that can come with over-eating.

GIVE YOURSELF PERMISSION?

Nutritionist Angela Dowden has 株d with Femail her 最高の，を越す 10 tips for how to enjoy your Christmas feasting without any of the 犯罪 - 含むing letting yourself eat what you want in moderation

Nearly half of Brits 収容する／認める to feelin g 有罪の about the extra calories they 消費する over the festive period, によれば a 最近の 調査する by 5:2 diet brand LighterLife 急速な／放蕩な.??

But Angela says that for all their obsessiveness and 支配（する）／統制する around food, 高度に 抑制するd eaters don’t 後継する in eating より小数の calories anyway.

'It’s better to give yourself 許可 to enjoy modest 量s of the Christmas foods you really love and to enjoy them without feeling 有罪の,' she says.

'If you tell yourself that you can't or shouldn't have a favourite food, it can lead to 激しい feelings of deprivation that build into cravings and 犯罪.'

STOP WHEN YOU'RE FULL?

Listen for the 団体／死体 signals that tell you that you are no longer hungry, says Angela.

'Pause in the middle of a meal or festive food and ask yourself how the food really tastes, and what your 現在の fullness level of fullness.?

'Too many of us just eat 権利 past those feelings of 存在 十分な and into the uncomfortable zone.?

'However, pausing and 存在 mindful as you go, can help you enjoy your food without having the physical 不快 and 犯罪 later.'

EAT THE PROTEIN AND VEGETABLES FIRST

Angela has some 最高の，を越す tips for what to east first in a Christmas dinner: the protein and the vegetables.

She says: 'It may help you to 自然に eat いっそう少なく of a blow out Christmas dinner if you tuck into the lean turkey and Brussels sprouts first, which have protein and fibre to help fill you up.?

'Leave the roast spuds, sausages until the 辛勝する／優位 is off your appetite and you could find you eat いっそう少なく of them.'

PICK YOUR TREATS

Angela advises people conscious of their 負わせる to still eat 扱う／治療するs - but to save their calories for the foods they really fancy

'Save your calories for what you really fancy something,' says Angela.

'If, for example, Christmas pud is your 絶対 favourite thing, you’ll be more psychologically and 肉体的に 満足させるd by eating a bowl than if you try to be "good" with a bowl of fruit salad.?

'The main point is to spend your calories carefully on the foods you really like and not waste them on the ones you like いっそう少なく.?

'If you have a 祝宴 laid out in 前線 of you, take a minute to make selected choices of things that will really tickle your taste buds rather than just piling your plate.'?

KEEP YOURSELF WELL NOURISHED

'Keep your 団体／死体 fuelled with 適する energy, protein, carbohydrates and micronutrients (ビタミンs and mineral) is important,' says Angela.

'For a start, once you get too hungry all 意向s of 穏健な and conscious eating 飛行機で行く out the window. Secondly, good 栄養 means you’re better able to を取り引きする 強調する／ストレス and feel more likely to stay in 支配（する）／統制する of your eating 全体にわたる.?

'Simple 支配するs are to get your five a day fruit and veg, have a good breakfast (like poached egg on wholemeal toast) and to stay hydrated with calorie-解放する／自由な fluids.'?

TRICK YOURSELF?

'Something as simple as how you serve your Christmassy 軽食s and nibbles can 削減（する） 負かす／撃墜する on how much you eat,' says Angela.?

'熟考する／考慮するs by Dr Brian Wansink and team at Cornell University’s Food and Brand lab in America compared how many savoury 軽食s students nibbled from two big bowls or four half size ones, and 設立する 消費 was 56 per cent more from the larger bowls. If you 注ぐ drinks into taller, slimmer glasses and put your meal on a smaller 10 インチ (or 25 cm) plate rather than a bigger 12 インチ (30 cm) one, you’ll also eat drink and eat いっそう少なく without noticing.'?

HAVE PAY BACK DAYS

Angela advises sticking to a loose diet 政権 over the festive period, such as a 5:2 diet, eating poached eggs in the morning and having smaller 部分s

Angela says that 持続するing a sensible diet 政権 over Christmas can give them much more psychological 支配（する）／統制する and 避ける 拡大するing waistlines.

She 支持するs the 5:2 diet. 'This 伴う／関わるs five days of normal eating each week and then two days of eating around just 600 calories.?

'If you’re too busy and 強調する／ストレスd around Christmas, using a meal 交替／補充 such as LighterLife 急速な／放蕩な can be a good idea as not only are all the calories counted for you, but you’re also 保証（人）d balanced 栄養 with 100 per cent of the recommended 量s of important ビタミンs and minerals.'

GET ACTIVE

We tend to let 演習 落ちる by the wayside at Christmas time, but Angela advises you to stick to your fitness 政権.

She says: 'Physical activity is a mood booster that can make you feel better about yourself and 突き破る off feelings of 犯罪 around Christmas eating (同様に as help 燃やす calories). The 重要な its to choose something you enjoy so you stick at it.'

ONLY DRINK AFTER YOU'VE STARTED EATING

'Guzzled too 急速な／放蕩な and too 早期に, an アル中患者 drink can lower your inhibitions to the point where you no longer make sensible choices about food,' says A ngela.?

'To help you stay more in 支配（する）／統制する and dial 支援する on later 犯罪, save alcohol until with a meal and then only start drinking after you’ve already eaten a few mouthfuls, or finished your starter.'

STAY SANGUINE

Angela says: 'If you’re still nervous about losing dietary 支配（する）／統制する over Christmas, recognise that even if you do 結局最後にはーなる 伸び（る）ing a 続けざまに猛撃する or two, it’s only a 大災害 if you choose to make it so in your 長，率いる.?

'溝へはまらせる／不時着するing the 犯罪 and worry so that you can 避ける その上の emotional eating will get you 支援する on 跡をつける much quicker.'