January is traditionally the time of the year that we are told to detox, diet and get back into shape after over-indulging at Christmas.

Many of us will try to be as ‘good’ as possible from 1^st January, forcing ourselves into intensive gym routines, cutting-out carbs and abstaining from drinking alcohol. Then in a moment of weakness we’re scoffing a whole packet of chocolate biscuits and glugging a bottle of wine in front of the TV. It seems that few of us are able to achieve consistent moderation in our lives.

According to psychologists, this kind of extreme and obsessive behaviour is unhealthy for both body and mind. Denying yourself of a particular temptation will inevitably lead to binging on what you’ve tried so hard to resist, which does little for our metabolism, immune system and our mental wellbeing.

Excessive exercise, particularly when we’re not used to it, can also damage our muscles and tendons as well as increase the chance of heartdamage and osteoporosis. Psychologically it can also lead to obsessive and almost solitary behaviour.

Instead of trapping ourselves into these negative cycles of deprivation and excess, we need to learn to achieve consistent moderation in our lives, like treating ourselves to that glass of red wine or a piece of cake, according to Psychologies magazine.

Psychologies, along with a team of psychologists, has created a five step “I’ll Just Have One” plan, for a happier, guilt-free start to 2012 to help you keep a sustained approach to weight management and physical and mental wellbeing.

The Psychologies “I’ll Just Have One” Plan

1. Change your language
We tend to say we’ve been ‘good’ when we've done excessive exercise or if we’ve only eaten 500 calories in a day, when in fact both of these things are extremely bad for us. So, the first thing to do is to think about the terms that you use when talking about your diet and wellbeing.

2. Practice small acts of self-control 
Learning to exercise an element of self-control is crucial. Try to cut out everything you consider bad and keep up the motivation to exercise every day and you’re unlikely to succeed. However, practise small acts of self-control regularly and you will become better at self-control in thelong run. 

3. Learn to forgive yourself
Don’t see your drive to indulge as a moral failing. Forgiving yourself when you slip up will strengthen your determination. Punishing yourself will only make you feel worse and lead you back into a negative cycle.

4. Have a little bit of what you fancy – Remember, what you resist, will persist. Trying to cut out foods completely will always prompt that inevitable binge on whatever you tried so hard to resist. These stretches of deprivation followed by excess cause our physical and mental health to suffer. Treating yourself to littleindulgences when you fancy it should be a positive activity – savour the moment and enjoy every last taste, smell and feel of the experience.

5. Take a break from the gym - While regular exercise is, of course, good for you, over-exercising is not. People devoted to the gym every day are storing up trouble for themselves, both physically and mentally. Studies are increasingly showing that too much exercise can increase the risk of heart damage, osteoporosis and can weaken the immune system too. Psychologically, excessive exercise can lead to obsessive and solitary behaviour, leading to exclusion from family and friends. Drop the daily gym visits and attend a couple of group exercise classes instead, like Bhangra or Zumba dancing. Not only will you be broadening your exercise regime, but you’ll also get to meet new people.