Many people gain weight over the holidays as they go from family feast to office holiday party.

This can be disconcerting for people who have been controlling their weight for several months, or for those who hope to start the New Year with a new resolution.

But the head of the Perform Centre at Concordia University said you can control your indulgences without feeling guilty.

In fact, Marion Lowe said feeling guilty is just setting yourself up to fail.

"The best thing for you to do is be aware of what you're doing and one way to do that is to track your physical activity, and track your intake of food," said Lowe.

Tracking how much you eat on a daily basis sounds very simple, and the idea of keeping a food journal should not be daunting.

"You can get your paper and pen out and say, okay, what did I eat today? You don't even have to get into calories, it's just about portions and what did you eat. And how physical was I today? Did I walk? How long did I sit on my behind?" said Lowe.

Several online and digital trackers are available, but no method is superior to any other.

"I would recommend what's going to work for you. The individual has to take ownership of how they're going to do it," said Lowe.