In this month’s article, I will continue my discussion about how to keep those pounds off during the holidays. With a little planning and determination, you can make it through the holidays and still be friends with the scale come January 2nd.

Last month, I outlined the importance of exercise, watching our caloric intake, and portion control.

Here are more tips:

Don’t Go Hungry

Whatever you do, don’t go to a party hungry or save your appetite for a big end-of-the-day meal. Make sure to have a healthy snack, such as a piece of fruit or cheese before a big event. If you find yourself in front of a large spread of holiday goodies on an empty stomach, you will have little chance of avoiding the holiday weight gain.

Remember Quality vs. Quantity  

Not only do you need to watch calories on any weight loss program, but you also need to pay close attention to your food choices. Fill your plate with vegetable dishes, fruit, nuts, small pieces of cheese. Go lighter on the heavy carbohydrate foods, desserts, and drinks.

Watch the Cocktails 

Alcoholic drinks can really drive up the calorie count. For example, an eight-ounce Pina Colada has 450 calories. The problem is not in the alcohol itself, but what you mix with it.

Here are some low-calorie cocktail tips: choose club soda, diet sodas, or water for a mixer as they have 0 calories, or select a glass of wine at only 80 calories, a vodka or gin and tonic at only 93 calories, or maybe a Tom Collins at 122 calories.

The Weight Train

It is very important to work those muscles. As the engine of the body, our muscles burn fuel (calories). It’s estimated that each pound of muscle requires 37.5 calories for sustenance at rest (basal metabolic rate). If you’re not putting forth a serious effort in the strength-training room at least twice a week, you’re forfeiting approximately one-half pound of muscle per year. That’s how much will waste away or atrophy. As a result, your metabolic rate lowers. If there is no corresponding reduction in caloric intake, the result is a gradual gain of body fat.

Stress Less

Face it, the holidays can be stressful. Too much stress can lead to emotional eating and chemical imbalance in the body. Elevated stress for a prolonged period of time elevates the hormone cortisol. Too much cortisol has been linked to weight gain, sleep disturbances, anxiety problems, etc.

In Summary

Make your health and happiness a priority this holiday season. Plan ahead and get your shopping done early. Don’t over-commit your time (you can’t do everything and be everywhere, so don’t even try). Stay within your budget to reduce the stress. And have realistic expectations – not everything is going to go YOUR way!

Make a choice this year not to be a victim of the l0-pound holiday weight gain. Better yet, make a personal choice to lose a few pounds.

Imagine how good you’ll feel when January rolls around and the scale doesn’t tip in the wrong direction!