With the festive season on, gaining weight is a certainty -- so keep away the extra bulge with simple and effective fat-busting food.

Nutritionist and author Fiona Kirk shares tips to help shed those pounds gained during festive season, reports femalefirst.co.uk.

- Soup is a great hunger-buster. Make it your mid-morning or mid-afternoon snack of choice instead of coffee or tea with biscuit.

- If you love cheese than opt for goat or ewe milk cheese as they are generally lower in fat. Look for the goat or the sheep on the pack.

- Many fruit yoghurts are surplus in sugar. Go for 0 percent fat Greek yoghurt and add your own fruit (and a few nuts or seeds).

- If fizzy soft drinks have become a regular habit, try replacing them with sparkling water mixed with fresh fruit juice.

- Go to work on an egg because boiled or scrambled eggs and toast are a great fat busting breakfast.

- Calcium-rich foods burn fat fast. Tinned sardines are a great source so squash a few onto a couple of oatcakes for lunch or a snack.

- Difficult to believe but lemons and limes promote alkalinity in the digestive system and prevent bloating. Get them into your foods and drinks.

- Have you ever tried a wheat-free day or two? Try it as you will be amazed at how much looser your waistband feels but you have to read the food labels.

- No, avocados are not fattening, they are rich in fat burning fats. Half one, stuff it with tinned salmon mixed with salsa and lunch is sorted.

- Cereal bars are a quick snack but many are sugar-laden. Go for Nine bars and food doctor bars for a nutritious snack.

- Salt needn’t be the enemy it is believed to be. Look out for low sodium, magnesium and potassium-rich salts on the shelves.

- Chillies really have the X factor for fat loss; the body burns more calories just trying to bring the heat down so sling more into your cooking!

- If you can’t function without your morning latte, ask for it to be made with soya milk to keep your blood sugar balanced for longer and avoid sugar cravings.

By:IANS