"Get The Skinny."   by Caroline J. Cederquist, M.D.

How to Enjoy the Holidays 
without the Extra Weight!

   It seems like just as soon as those holiday carols 
start playing in elevators, our weight starts climbing 
up and up. 

   You know it's coming. Everywhere you turn, there 
are sweets and treats and indulgences: next to the 
checkout register, in the break room and on desks at 
work, and on every end table and countertop at 
every home you visit. 

   When you're not having something waved under your 
nose, you're rushing around with the shopping and 
errands and preparations, probably not taking the 
time you need to get a proper meal. 

   But then during the holiday season, big, abundant, 
sit-down dinners are likely to make their way into the 
schedule of even the most harried and hurried among 
us. 

   With all that to contend with, many people find the 
temptations too much to bear, and simply give up on 
healthy eating altogether during the holidays. But 
don't surrender! If you recognize going in that these 
challenges will be there, and arm yourself 
accordingly, it needn't be the fight of your life just 
getting through to January. 

A defensive attitude

   Perhaps the most important attitude adjustment is to 
be sure that you're thinking of yourself not as a 
person who is trying to lose weight or even someone 
trying to avoid junk. 

   If you're trying to eat better and get healthy, then 
think of yourself as a person who eats well and 
makes healthy choices. Successful people do what 
successful people do. When you walk in to work first 
think in the morning and you're faced with a plate of 
frosted candy-cane cookies, just recognize that 
healthy-eating people such as yourself just don't eat 
that sort of thing for breakfast. Smile, nod and keep 
walking. 

   It also helps to be forearmed with a few defensive 
thoughts to call up in case someone brings that plate 
of cookies right over to you. Think of what 
motivates you to be eating better and getting 
healthy to begin with. We have our patients write 
these out on index cards and keep their top 
motivations with them for quick reference in moments 
of temptation. 

   And if someone is particularly insistent about trying 
to ply you with sweets or goodies, be ready with a 
polite way to decline. You might want to try a few 
out in advance, just so you're ready and skilled with 
the "no, thank you," defense. 

   But don't say, "I'm dieting." That's only going to 
invoke sympathy and good-natured encouragement 
to live a little. Remember that you're trying to eat 
better because you want to live a little longer. 

Avoidance strategies

   When you're faced with that big sit-down meal at 
Grandma's, plan in advance to NOT get so full that 
you're uncomfortable. Sure, the food is delicious and 
evokes all sorts of wonderful nostalgia, but you don't 
need to overeat to enjoy the memories. Chew 
slowly, savor each bite, really appreciate those 
special dishes. It's a much better way to enjoy them 
than doing the stuff-and-suffer. 

   And start by taking small servings to begin with. 
Many of us were raised to "clean our plates," and we 
feel obligated to finish whatever is served, whether 
or not Mom is watching. But if you're full, stop. 
That mountain of mashed potatoes isn't Mr. Everest, 
and you don't have to eat it just "because it's 
there." 

   And ask for small servings or serve yourself in small 
portions to start with. If you're truly still hungry, 
you can go back for more. That way, you won't be 
jam packed with something that was just filler, 
leaving room for seconds of the really delectable 
dishes. 

   Another trick to help slow the overeating at holiday 
parties is to try for buffet serving rather than putting 
all the food on the dining table. 

   We actually recommend this to patients year round, 
so that when they're at home, they fill the plates 
from the stove and bring them to the table. That's 
because repeated studies have shown that if the 
food is within arm's reach, we'll eat it. But if we've 
got to go and get it, we are less likely to have more. 

   Even a more formal meal can include service from a 
buffet away from the main table. And if you're a 
guest, no matter how your host has arranged to 
serve, after you've finished eating a plate, give it a 
moment to settle in before going for more. 

   It takes about 30 minutes for the hormones that 
signal satiety to get the message from the stomach 
to the brain. Don't keep packing just because your 
brain doesn't know your tummy is done. 

   That "arm's-reach" defense is useful for snacks, as 
well. Look for a seat further away from the bowl of 
chips and don't stand next to the tray of hors 
d'oeuvres when you're chatting at the office party. 

   And if you're somewhere that you might feel uneasy, 
consider wearing something with pockets so you can 
comfortably stand with your hands idle. Many people 
munch at parties just to be doing something, 
especially if they feel uneasy in conversation. 

Road rules

   And finally, there are a few other simple defenses 
you can employ that will serve you equally well at a 
holiday party or if you hit the drive through in the 
midst of your shopping:

   Hold the sauce - You can knock 100 calories or 
more off most sandwiches or salads, not to mention 
that pile of potatoes, by skipping the special sauce, 
dressing, or gravy. 

   Skip the soda -- A wide array of sodas on the buffet 
table may look hospitable, but regular soda will add 
hundreds of calories to a meal. A nice glass of ice 
water goes beautifully with any holiday meal; 
unsweetened ice tea or diet sodas are a decent 
second choice. 

   Don't supersize - Stick to reasonable-sized portions. 
Holidays are a great time for appreciating the 
abundance in our lives, but we can do that without 
upgrading to the supersize meal, either in the drive-
through or at Grandma's holiday buffet! 

Through Thick & Thin

   Remind yourself that you don't have to eat 
everything you're served, that you can take small 
servings and have more later, and that it's okay to 
say no, even if more is offered. Holiday dining should 
be a pleasure, not an annual experience in extreme 
eating. 

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Caroline J. Cederquist, M.D. is a board certified Family Physician and a board certified Bariatric Physicians (the medical specialty of weight management). She specializes in lifetime weight management at the Cederquist Medical Wellness Center, her Naples, FL private practice, you can also get more information about Dr Cederquist and her 
weight management plan by visiting www.DietToYourDoor.com