"Don't try to diet during the holidays," says Lisa
Giannetto, MD, associate in the department of medicine at Duke University Medical Center
and the Duke Diet and Fitness Center, in Durham, North Carolina. "Set a goal of
trying to maintain your present weight. That way, you have a realistic goal. You allow
yourself to indulge here and there, but you don't go over the edge."
"Pace, don't race," says dietitian Dawn Jackson, RD, who
works at the Northwestern Memorial Hospital in Chicago and a spokesperson for the American
Dietetic Association. "Pay attention to how quickly you eat and exactly what you eat
and drink. Savor the flavor by eating slowly and choosing your food carefully."
"Remember that alcohol is packed with calories," says
Giannetto. "Choose light beer and wine over mixed drinks." A holiday-sized mixed
drink can have as many as 500 calories or more, says Jackson.
Offer to bring a favorite low-calorie dish to holiday parties, so
you know there will be at least one "safe" item available, says Jackson.
"Stand far away from buffets so you're not tempted to nibble constantly."
"Make the effort to continue a regular exercise program,"
says Giannetto. "Exercise will help keep extra calories away, but it also can reduce
the stress of social events and family get-togethers."
"Don't go to a party or event on an empty stomach,"
Jackson recommends. Before going out, snack on protein, like chicken or cottage cheese.
Protein satisfies and helps you eat less. "Some people have the idea that if they
skip lunch, or don't eat all day, they can eat more later," she says. "But
skipping meals means you're hungry, and your chances of overeating later are much
higher."
"Keep an eye on your portion sizes," Jackson says. In the
heat of celebration, portion sizes can be excessive. Instead of eating a large amount of
food, try to eat a large variety of foods.
Don't let a hectic holiday schedule force you to eat fast food,
Giannetto advises. Prepare and freeze several quick, healthy meals. That way, you have an
option other than high-fat, fast-food meals.
When the party is at your house, put low-calorie and fat-free salad
dressings on the menu, Jackson says. Pack the table with flavorful vegetable dishes, and
make reduced-fat versions of your family's favorite traditional dishes.
"Make decisions about what you're going to eat," says
Giannetto. "Weight management is all about moderation and making healthy
decisions."
