21 Tips to Avoid Holiday Weight Gain
By Dr. Eddie Fatakhov (a.k.a. Dr. Fat-Off)
- If you are invited to a holiday party, come late, leave early and stay away from the snack and dip dishes.
- Bring your own sugar-free drinks to a party in case your host has none to offer.
- Eat something, even if it’s an apple before arriving to a party, it will help take the edge off your hunger.
- If the function, gathering or restaurant has a buffet, be careful and make sure you get at the end of the line behind everybody else. Take only 2-3 small items and return to your seat. Eat your selections slowly, with ample fluid intake between bites.
- Repeat step 4 after waiting a short interval and return to the buffet for one or two more items.
- Repeat step 5 but take ONE selection per trip. Each selection or item should be about the size of the average cafeteria selection of that food.
- When visiting friends or family, be careful not to accept sweets or problem foods. Instead graciously decline, but do accept something, even if it is a sugar-free soda, unsweetened tea, decaf coffee, or water.
- Never say you are on a diet, as this is an open invitation for your hostess to tempt you, or argue with you about whether or not something is permitted.
- Consider eating lean turkey, ham, beef or similar moderate-fat proteins for your main dish at holiday parties.
- Eat Slowly! Average person should chew 30 times before swallowing.
- Don’t forget to add lightly-steamed vegetables to meat dishes as they are high in vitamins, minerals, and fiber.
- When first seated at the table, the first thing you should spot is the WATER! Drink (8-10) ounces (or more) with each meal.
- Always select fresh fruit and vegetables over spiced meats, hams, cheeses, crackers, and dips.
- Try your best to avoid sugary pies, cakes, and cookies.
- When eating, select smaller portions and use smaller plates.
- Always leave food behind. Never clean your plate.
- Deserts should be limited to sugar-free gelatins, alone or in combination with unsweetened chopped cranberries, or grated carrots.
- If you use artificial sweeteners like Equal, add it after cooking since over heating it destroys its sweetness.
- Saccharin and Splenda can be used in recipes that involve cooking, because they are stable molecules, even at baking temperatures.
- Ambrosia can be made with no sugar, producing a guilt free holiday treat.
- Fruitcakes, mincemeat pie and other rich calorie loaded confections should be avoided as if they were poison.
ABOUT DR. FAT-OFF…
Eddie Fatakhov, M.D., a.k.a. Dr. Fat-off, is a Board-Certified Physician, Nutritionist, and Best-Selling Author of "The Doctors' Clinic-30 Program. His latest book is “Dr. Fat-Off Simple Life-Long Weight-Loss Solutions.”