Every year it’s a given that the holidays will be something that destroys all the weight-loss progress that people have made from January – October, and it starts with Thanksgiving. Does it have to be this way? Here are a few ideas that might help you keep your fat pants in the closet:

1) Be Prepared – Turkey Day and Christmas don’t sneak up on us, they’re the same day every year. In the days leading up, eat modestly but often. Your body responds most efficiently when you eat 5-6 small meals per day, or at least modest meals with a couple snacks sandwiched in between. On the day of the feasts, have a sensible breakfast and a modest snack leading up to your meals, you’ll ensure your body isn’t hungry and thus in starvation/gorging mode when you hit the buffet line.

2) Choose What You Eat – Yes, stuffing is delicious. And heck yes, dessert is too. But what else is the Holiday Season known for? Turkey. Ham. Chicken. Eat protein. Fill half your plate with it. Avoid the dark meat if possible, and keep the dressing to a minimum. If you fill up on protein, there’s much less room for that which can expand your waistline.

3) Portion Control – My nemesis. Eat one plate full of food. You may be like me, and be inclined to eat as fast as possible so you can be first in the second helping line, but DO NOT do it. Eat slowly and drink lots of water during the process. Water will help to expand the contents in your stomach (especially carbohydrates), and will help make you feel full.

4) Exercise Afterwards – Yes it’s the holidays. Yes family is in town. Yes the Cowboys are on. But your food is settling in your stomach, and in addition to drinking water, the best way to facilitate intestinal mobility (a fancy term for the obvious) is to at least go for a 20 minute brisk walk afterwards.