Pinch and a punch for the last day of the month! You know what that means - it's Christmas time again. It's the time of year when we all end up loosening our belts a couple of notches and feeling like we're the stuffed turkeys. In last week's column I encouraged readers to decide that this year will be different, that this year we will not gain weight and let our healthy routines slide. I suggested that you should set some pre-Christmas goals, kick your exercise programme up a notch, plan ahead for healthy eating and keep a food diary to stay on track. This week I have compiled a list of other tips to help keep you motivated and on track as we count down to Christmas.

EXERCISE

* Start each and every day with some type of exercise!

Daily exercise will give you more energy for the cleaning, the cooking, the parties, the shopping and everything else you need to accomplish in a day. It will help you make better food choices all day because you feel like you're doing something healthy for yourself. Even if you only have time for 15 minutes of exercise, do it!

* Make it fun!

Exercise does not mean torture. If you don't like running, don't plan to run as your form of exercise - of course you're not going to want to do it! Find something you enjoy: try some classes at the local health clubs, try some exercise videos, go out for an invigorating walk, or give cycling a try.

* Buddy up!

You can kill two birds with one stone by finding a friend to workout with. Just knowing that someone else is counting on you to be there will motivate you to exercise when you may otherwise have decided to sit on the couch! And you will be able to spend quality time with your friend!

* Pick up the pace!

Don't just go for a stroll; get your heart rate up and keep it up!

* Weight train

A good strength training workout two to three times per week will help keep your metabolism up so that you are burning more calories all day every day, and will also keep your muscles toned.

* Stay active.

Don't just veg out on the couch or sit behind your desk for the rest of the day just because you did an aerobics class or went for a walk. It is estimated that in the past 25 years, labour-saving devices have decreased the number of calories burned by 800 calories or more a day. So take the stairs, park further away from work, and make some of your social gatherings active ones.

ON THE HOME-FRONT

* Keep healthy foods on hand.

Have fresh fruit and veggies cut and ready to eat in the fridge for when you need a snack. It will help save you from reaching for more fattening snacks.

* Out of sight, out of mind!

Just because it is the holiday season, it doesn't mean that you have to fill your house with all kinds of fattening treats. Choose one or two things that you really enjoy and only put them out for a few days or a week around Christmas. Treating yourself for a few days won't do anywhere near as much damage as doing it for a whole month!

* Focus on healthy eating!

Make an extra effort during the festive season to make your regular meals low-fat and healthy, and measure out your portions. By being extra vigilant most of the time, you'll probably find you eat fewer calories during your regular home-cooked meals. This leaves you with a little room for extra calories at the social occasions, but heed the next set of tips below and don't go crazy!

* Drink your water!

Dehydration is often misinterpreted as hunger! Drinking plenty of water (at least 64 oz. daily) will help keep those false hunger pangs at bay, not to mention countless other positive benefits.

SOCIAL OCCASIONS

* Plan ahead!

Don't arrive hungry! Drink several glasses of water and eat something light like fruit, crispy vegetables or a yoghurt before attending the party.

* Strategic placement is key!

Don't stand near the buffet table! Serve yourself and then move to the opposite end of the room and mingle, so you won't be tempted to keep picking.

* Switch hands!

Hold your drink in your dominant hand (writing hand). This will help you be more aware of when you are reaching for another snack and will make it a little more difficult to grab food.

* Limit or avoid alcohol!

Alcohol slows your body's ability to burn fat and increases the amount of food you will likely eat. In one study, people who drank an alcoholic drink consumed about 200 more calories for 24 hours afterward than those who drank a non-alcoholic drink, let alone the extra calories in the drink itself! If you must have alcohol, here are your best and worst options:

Best

* Wine spritzer (6 ounces) - 81 calories

* Champagne (4 ounces) - 84 calories

* Bloody Mary (6 ounces) - 87 calories

* White wine (6 ounces) - 121 calories

* Red wine (6 ounces) - 126 calories

Worst:

* Irish coffee (7 ounces) - 190 calories, 1.7 grams fat

* White Russian (4 ounces) - 295 calories, 3.6 grams fat

* Pina colada (6 ounces) - 330 calories, 10.8 grams fat

* Rum toddy (10 ounces) - 334 calories, 11.4 grams fat

* Egg nog (6 ounces) - we won't even go there; you don't want to know!!

If you put in a little extra effort this year and remember to practice all the components of being BodyWise, you should be able to actually lose a few pounds leading up to Christmas Day. Good luck!