With 2012 here and a whole lot of festive eating, quite literally, under our belts, thoughts turn to getting fit and shifting holiday weight. So, The Artful Diner tracked down renowned exercise coach Jezz Wilcox from fitness club The Third Space. Here’s his guide on how to be healthy, get fit and still eat out at your favourite restaurants…

Jezz Wilcox is a man who knows how to get his clients looking and feeling the way they want. More often than not, those clients have lifestyles that involve a lot of eating out.

“Just the other day I was discussing just this subject with a client who stated on average he dined out four nights per week and ate lunch out every day,” says Jezz, who last year trained Gary Barlow and Ben Shephard for their ascent of Kilimanjaro. “The main impact is to this client’s weight, or more accurately, body fat, because he doesn’t have complete control over what he is eating. The key is to take back as much control as you can.”

Tip one: Don’t be afraid to ask

Don’t be afraid to ask how dishes on a menu have been prepared and then make sensible choices – food that is grilled, poached or steamed is healthier than fried. “Ask for sauces on the side,” says Jezz. “Chilli flakes, spices or a simple olive oil dressing are good alternatives to creamy sauces.”

Tip two: Avoid the breadbasket

“If I have a client who wants to lose weight very quickly I have one tip, which is to take bread out of the diet,” says Jezz. If you can’t resist then go for the slimmer alternative, like rye or dark German-style bread.

Tip three: Give yourself rewards

“Eat healthily four days a week, but then give yourself a treat on the fifth day, like having dessert.” Dessert should be seen as a treat, says Jezz. On the days when you’re eating healthily he suggests you might try having a couple of starters, rather than a starter and a main.

Tip four: Eat lighter the later you eat

“In London a lot of people work long hours and eat late, and I tell people to eat lighter meals the later they are eating. If possible, make lunch your big meal of the day.”

Tip five: Keep a food diary

People metabolise food at different rates and it’s worth understanding if any particular foods slow you down or make you feel bloated, explains Jezz. Write down what you eat and two hours later make a note of how you feel. If particular foods make you feel bloated, leave them out next time.

Tip six: Try not to wait until you’re hungry to eat

This might sound counterintuitive, but Jezz recommends eating frequently throughout the day, so that you avoid feeling hungry and reaching for “quick-fix sugar”. Instead, eat more regularly, but also healthily.

Tip seven: Sign up to an event you need to train for

Find something happening later in the year, whether it’s a charity event, 10k run or a marathon. There’s a real trend towards people signing up for events like this and it will give your exercise purpose.

Tip eight: Don’t set yourself unrealistic goals

“Don’t set unrealistic goals,” says Jezz. “I had a guy this time last year who said he was going to exercise five times a week when he hadn’t done much at all for the last 10 years. Psychologically, if you exercise five times in the first week, but only three times the next week, you’ve set yourself up for a fall.”

The foods to choose when dining out – a number of examples…

All the D&D restaurants have a healthy option on their Evening Standard menus this new year:

An Indian healthy option from Carom at Meza… Tandoor grilled chicken breast served with tomato kedgeree.

An Italian healthy option from Cantina del Ponte… Mediterranean style salmon.

And just down the road from the Third Space in Soho at Floridita… organic chicken churrasco with wild lemon, roasted garlic and pico de gallo

Jezz praised the market list [not part of the Evening Standard offer] at Kensington Place, which allows you to opt for your fish to be roasted, grilled or poached as well as choosing a sauce.

Further information:

Join The Third Space this January, London’s premier health club with venues in Soho and Marylebone, quoting D&D London and your joining fee will be halved. You will also receive three complimentary one-hour personal training sessions worth £180. For further information visit: http://www.thethirdspace.com/.