Anyone with middle-aged spread will cheer the wonderful example set by Neil Ruddock. The former West Ham defender has been out of the Crystal Palace side since September following a hip injury.
During his lay-off he may have been tempted by the odd bag of pork scratchings because he has been struggling to keep his weight down to the 15st 3lbs specified in his contract.
Firstly it was rumoured the club put the 32-year-old on a water diet - and two thirds of the River Thames disappeared. Razor did not give up in his battle to shed a few pounds and worked hard in the gym.
Manager Alan Smith told Notebook that Ruddock had 'made his weight' and would be available to play in the Worthington Cup against Tranmere tonight.
He trained yesterday, but Palace wouldn't say if boxer-style tactics, like stripping down to his underwear, were needed to creep in under the weight requirement.
Heaven forbid that the old pounds should ever be piled back on, but if so perhaps the Palace players could run around him for exercise.
Notebook is accused of being too friendly to Chelsea, but dawg gonnit we've got to acclaim their generosity once again.
Not content with giving away goals and points, the club are hosting a free 'Carols Around the Tree' evening at Chelsea Village on Monday from 6.30-8pm.
In truth, it sounds a delightful affair. There will be music from a Salvation Army band and songs from the London Oratory School choir, free refreshments and snacks and a blue Father Christmas (costume rather than language, I'm assured).
In addition, Gianfranco Zola will turn on the lights on the 25ft Christmas tree. If any more incentive were needed, then Notebook can tell you it will also be the 69th birthday of Chelsea chairman Ken Bates. It's enough to bring tears to my old mince pies.
Which London player scored six World Cup goals in one game over the weekend? Step forward Charlton's Karim Bagheri, who netted a double hat-trick in Iran's 19-0 win over Guam.
One to watch, one to avoid. The dire BBC show Football Fever promises a whole Gary's Christmas Special on Boxing Day (a long trip to see Carlisle v Hartlepool suddenly seems that little bit more attractive) with unfunny jokes from 'Gary Lineker'.
Better news is that Ron Manager is getting his own show in the spring, Jumpers for Goalposts, on Sky One. Ron Manager (Paul Whitehouse) said: 'Jumpers for Goalposts is a simple, fun, football quiz for small girls, large girls and large boys.
'We must keep it simple because we have footballers and celebrities as guests, so the questions can't be too hard, can they?'
Arsenal veterans John Lukic and Tony Adams spent last Wednesday morning wandering around Red Square (and Adams spent the evening wandering around in a daze).
Moscow's tourist centrepiece now has a Christian Dior shop, but although the pair were not bothered by autograph hunters they were targeted by a load of Russian Del Boys selling dolls, enamel badges and Russian army hats.
Chris Arsmtrong, the Spurs striker, is rated 5-2 by Hills to score at Old Trafford on Saturday. The omens are good - he was the last Englishman to score against Manchester United, on 6 May in a 3-1 defeat.
Hats off to Igor Stimac for the most loyal 'come-onyou-Hammers response' after West Ham accepted the £18m bid for Rio Ferdinand from Leeds.
The Croatian defender said: 'Rio is probably looking to play in the Champions League, but he can definitely get there with West Ham.' Only, alas, if they charter a bus and go watch Rio in action at Elland Road.
Good old Sir Alan Sugar was giving interviews all over the place last week - but not about Tottenham.
He was giving his Daily Mirror readers advice about miniature shower caps that fit only over the ear ('a wacky idea that has a chance of succeeding') and talking about new technology with the Daily Mail city pages.
They reported: 'It is hard to tell how far he is being distracted by Spurs. He agreed only on condition that we did not discuss football at all.'
Just as well perhaps.
Apologies for being a bit Statto-like here, but the Ipswich faithful are talking of repeating their feat of 1962 - winning the league in the season after being promoted.
It's a feat achieved only three times since the War - by Spurs in 1951 and Nottingham Forest in 1978. Ipswich again? Perhaps the tractor fumes are going to their heads.
