1. Food makers are hungry for profit

Food makers' want to sell as much food as possible – their main priority is profit, not helping you to eat well or be healthy. "Just because you're being excessively stimulated doesn't mean you should not take the responsibility to fight back and to prevent being manipulated," says Dr. Kessler.

2. Why some foods are so addictive

Have you ever wondered why you crave that chocolate bar or find it hard not to eat the whole packet of biscuits? The food industry has learnt that combining our three most powerful taste sensations in one single product is the best way to make us crave. Those three things are salt, fat and sugar.

3. Healthy options aren't always healthy

'Healthy option' convenience microwave meals, fresh soups that boast of giving you 'five a day' and supposedly healthy cereals are often loaded with hidden amounts of salt and sugar because they make us want to eat MORE – not because they improve the taste.

4. Finger food makes you fat

Restaurant and supermarket foods often comes in small pieces that are easy to swallow, and therefore easier to eat more of. Bite-size treats and finger foods are designed to make you eat more, and eat faster. 'Once you pop, you can't stop' as one crisp slogan goes.

5. Deep fry devils

If you love deep fried food you're not alone. Food companies deep-fry food as it drives down the water content, which makes us feel satisfied, and also drives up the fat content that our brains are hard-wired to find pleasurable. As with so many fast foods, deep fried snacks offer instant gratification but don't satisfy you for long – and so leave you wanting more.

6. Time to fight back

So how can we avoid food that is bad for us when our brains are wired to desire sugar, fat and salt - and the food companies know that? "Once you understand that you're being excessively stimulated and bombarded with cues, you can devise a strategy that works and you can avoid it," says Dr. Kessler...

7. Know your food triggers

"The next time you're eating, try to figure out the cue," Dr. Kessler says. Are you eating to satisfy a craving, or simply because you're getting stressed? "For some people it's sight, smell, location, the time of day - even being in the car can be a cue to eat something," he says.

8. Avoid the stimuli

Avoid mindless scoffing by eating at regular meal times, and preferably at the table. Take healthy snacks with you, rather than having to grab a fast food snack on the run. Make time for food – if you eat a sandwich while walking down the street or knock back a meal-replacement shake on the bus, you're less likely to feel satisfied.

9. Chose natural food over processed

Focus on eating natural food if you don't want to be manipulated by food manufacturer's - you won't find hidden salt in an apple, or added fat in fresh organic vegetables. The less processed food you eat, and the more whole grains you add, the less room you'll have for sugary, fatty snacks.

10. Resist temptation - but not too much

Temptation could actually be making you want to eat more. "The more you want [food], the more you pay attention to it," says Dr. Kessler. Have a snack, but make it a nutritionally healthy one rather than empty calories that leave you wanting more. So if you eat that apple or banana, your craving for a chocolate bar will hopefully lessen.

Wine

The more you drink, the more likely you are to throw your diet out the window and set up residence by the buffet. Mix sparkling water into your glass of white wine and you'll cut its calories in half. More importantly, you'll remember to stay away from those devilish sausage rolls!

Dips

Remember what to steer clear of when a plate of dips tempts you into cheating your weight loss plans. Simply stay away from the ultra-high calorie varieties, such as blue cheese or taramasalata. Try some spicy salsa or houmous instead, dipped on a celery stick or some pitta bread.

Crisps

As a rule, avoid crisps at a party – nobody looks elegant shoveling crumbs into their mouth and it's hard to keep an eye on how much you're eating. If you must, go for a handful of Twiglets or plain crisps (around 100 calories).

Cocktails

You can quickly pile on the pounds without realising it over the party season by necking cocktails. Some, such as Margaritas, Long Island Ice Teas and Pina Coladas can have over 500 calories per glass. Try champagne as an alternative, as a 125ml flute contains a mere 90 calories.

Nuts

Avoid cashews, peanuts and macadamia nuts, as although they're tasty, they're also very high in calories and are easy to over indulge in. Try some green olives, which contain only 3 calories per olive. They have a slightly bitter taste and therefore are difficult to overeat.

Sushi

A platter of sushi can be a dieter's best friend at a party where fatty treats are making the rounds. If sushi is not on the menu, head for shrimp or prawns instead.

Salad

If you're confronted by a buffet table groaning with calorific dishes, make sure you stop off at the salad bowl first and fill at least half your plate with the green stuff. Steer clear of creamy dressing and opt for lemon instead.

Soup

Step away from that tureen of cheese-based or creamy cauliflower soup – you could consume over 500 calories if you have it with croutons and a roll with butter. Try gazpacho, at a more diet-friendly 100 calories per large bowl.

Hot chocolate

You're far better off having a cup of coffee or tea than a mug of hot chocolate at the end of a party. A large cup of chocolate with whipped cream can contain more than 300 calories, compared to around 30 calories for a cup of filter coffee with milk.

Strawberries

Yes, you can indulge in your chocolate craving and keep to your weight loss plan. If there is a chocolate fountain at the party, have a few strawberries lightly dipped in chocolate. Each strawberry will have around 50 calories, so try to remember when to stop!

Ballroom

The success of Strictly Come Dancing has made ballroom dancing more popular than ever. Ballroom has shaken of its old fashioned image, and classes are popping up all over the country, as singles and couples learn how to waltz, tango and foxtrot. It's suitable for all fitness levels, but it's more energetic than it looks – last year John Sargeant lost two stone when he took part in Strictly.

Salsa

Salsa dancing has been popular for several years, and most towns and cities have regular salsa nights. The fast tempo means that this is one of the most physically energetic dances, so it's a great way to improve your fitness. You don't need to bring a partner, and it doesn't take long to learn how to shake your booty Latin style!

Street Dance

Street dance describes any type of dance that evolved outside of formal studios, in places such as nightclubs, streets and school playgrounds. It usually combines hip-hop and funk moves, performed to R&B tunes and hip-hop beats. It's a great way to get your pulse racing, burn calories and learn some new moves to impress your friends.

Belly Dancing

Belly dancing started out in the Middle East and combines influences from Egypt, Turkey, Greece and Lebanon. It works the whole body, but is particularly good for increasing flexibility and toning the waist, hips and legs. Belly dancing classes tend to be informal and fun – it's also a great choice if you're not used to exercise or have a fuller figure.

Ballet

Ballet dancing can be practised at any age, and will improve posture, increase flexibility, tone muscles and burn fat. Ballet is one of the most challenging forms of dance, as it demands precision and elegance. Balance, alignment and coordination are key, and the stretching exercises are tough. This isn't one for the faint hearted – but it will tone you up like nothing else.

Tap

Tap dancing is a great form of aerobic exercise, and it also helps to tone the legs and bottom. You can expect to burn at least 300 calories in an hour-long class, and after a few sessions you should notice that your thighs lose their jiggle. The steps are repetitive and the beat is so obvious that even the most uncoordinated person will get the hang of it quickly.

Ceroc

Ceroc is a fusion of Jive, Rock 'n' Roll and Salsa, also known as Modern Jive. It's a couples dance performed to music from 40s swing and big band hits, to modern chart classics. Ceroc is a male led dance, but you don't need to go as a couple as everyone swaps partners throughout the class – which means it's a great way to meet new people.

Pole dancing

Pole dancing can help you to get fit, increase flexibility and improve posture – and it's great fun. Most classes will teach you how to climb the pole, which isn't as easy as it looks, along with a few basic moves such as twirling, spinning and swinging. With regular practise, you'll build upper body strength, tone your tummy muscles and increase muscle definition in your arms, bottom and thighs.