A Dietitian's View

2. Recognize barriers. It’s going to be tough to say no to holiday favorites like chocolate fudge and that creamy cheesy hot artichoke dip. Know your splurge foods and resolve to enjoy them in small quantities. Use a small plate to serve yourself. Research shows that your mind will think it looks like a lot more food than the same amount on a large plate.

3. Enjoy the taste of eating right. Did you know that the deviled eggs, steamed shrimp, roast beef and chicken on skewers often served at holiday dinner parties are all diet-friendly, lean protein choices? Feel free to add low-cal flavor with mustards, horseradish, cocktail sauce and salsas. Remember that some foods are actually allies in the weight-loss war. Broth-based soups, veggies, fruit and whole grains fill you up without filling you out.

4. Start new habits. Keep a list of what you’re eating and drinking for a few days. Be as specific as possible on types of foods and amounts. Don’t know what a cup of mashed potatoes looks like? Get out some measuring cups and become familiar with portion sizes. This snapshot will help you keep track of overeating, and while you’re at it write down your physical activity. Did you take the stairs instead of the escalator at the mall? That counts, too!

5. Have a plan. Eat breakfast. Schedule time to take a walk or go to yoga class. If you’re going to a potluck, bring the salad or vegetable side dish. If Friday involves a big dinner party, eat less on Thursday and walk more on Saturday. If it’s a three-hour car ride to Grandma’s, pack fresh fruit and a turkey sandwich for the road so you don’t have to stop at a fast food joint. Save the calories to enjoy holiday treats when you get to Grandma’s. Successful long-term weight control is a balancing act.

Keep in mind that most people gain about one pound over the holidays. That doesn’t sound like much, but if you don’t lose it, after 10 years that’s 10 pounds. If you maintain your weight this time of year, that’s great!