EAT and drink what you enjoy over the festive season but the key to fighting the flab in January is to remember: everything in moderation.

That’s the advice of Jordan McCulloch, Evening Times fitness and health blogger who writes every week on www.eveningtimes.co.uk.

The 27-year-old leisure operations manager at the Village Glasgow Gym has designed a simple workout to keep readers in shape over the Christmas holidays. You don’t have to go to the gym, they can be done at home, and only take 15 minutes three times a week.

First, do squats for five minutes. Stand with your feet slightly wider than your hips. Lower your body back and as you squat, push your butt back and your knees forward over the toes, says Jordan.

At the bottom of the squat make sure you have your chest lifted.

Stop, take a breath and then lift back up slowly to the starting position.

“That works the front of the legs, the thighs, the glutes and the butt,” says Jordan. “Next do five minutes of lunges, to tone your legs.”

Take a big step back with your right leg and when you start to go down, make sure your left knee stays in line with your ankle, and the right knee is at a 90-degree angle. Keep your chest up, and return to the starting position. Then change to the other foot and repeat.

Finally, try to hold the position of the plank for as long as you can to work abdominal muscles.

With your elbows under your shoulders, drop to your knees and push the weight back into your heels so that the abdominals are getting worked, says Jordan.

Hold the position for as long as you can, drop to the knees and then start again to build up strength.

Do 5 minutes of each: 5 mins of squats, 5 mins of lunges and hold the plank for as long as you can. If you’re trying to build up strength, hold the plank for as long as you can, drop to the knees and then try again.

Party food, Christmas dinner, boxes of Quality Street and glasses of fizz or creamy liqueurs all take their toll.

Jordan advises not to say no to all the enticing treats on offer but not to eat too many.

“Over Christmas we eat a lot of stodge bread and carbs. Keep an eye on portion sizes and always remember how much sugar goes into drinks at Christmas such as wine and prosecco,” says Jordan.

“Just don’t go crazy. People tend to eat double the amount they should at this time of year.”

He adds: “Eat food containing good protein – turkey is always a healthy option but don’t have too many roast potatoes on your plate. Eating as much meat as carbs is always a good rule of thumb.

“Not only are alcoholic drinks empty calories but after a few drinks, you’re likely to have the munchies and through a boozy haze, you’re far more likely to choose high calorie, fatty foods rather than something with good nutritional content.

“Get informed about the calories in different drinks so that if you do go out socialising, you can choose a healthier option like a gin and slimline tonic rather than a pint of cider or a rum and coke.”

If you do indulge in too many cocktails or glasses of wine on a night out, try and nip a hangover in the bud by drinking lots of water before going to bed and again the following morning.

Maintaining hydration will counteract a headache and keep you feeling – and looking – healthier, says Jordan.

Finally, if you can get outside, make an effort to get some exercise.

Take a break from box-set binges on the sofa, put the tin of Roses down go for a long walk.

“You’ll be surprised how many calories you can burn just by walking,” says Jordan.

“If you’re off on holiday for two weeks, it’s a great way to get out of the house and spend time with the family.

“Rather than driving to the shops and going to the sales, walk into town. People under-estimate how good walking is for you.

“And if you have overspent and are trying to count the pennies, do something for free. Arrange with friends to go for a jog, for example.

“Look out for good deals at gyms at this time of year, a lot of them offer free passes leading up to January.”