Men's Life Today: Expert Q+A

After dieting and exercising for two months, I'm starting to notice real results. I know how to get through the holidays -- choose the healthy items on the table, eat sensible portions, etc. -- but it's a lot easier said than done. How do I make myself actually do it?

The reality is that mistakes will happen over the holidays. If you weigh the same on January 2 as you did before the holidays, you should not feel that you’ve failed. That’s a victory.

The best way to avoid mistakes is to have a plan. Don’t walk into the kitchen or dining room thinking, “What am I going to eat next?” Decide what you want to eat before the meal and don’t forget to write down what you’ve eaten. The simple act of keeping a food diary will help you lose weight.

Telling your family members about your plan of attack will also help. If your family members are always complaining that you eat too much or too little at the holiday table, call them ahead of time and ask them not to bring up the topic this year. If they start with you anyway, gently remind them: “We had this conversation, remember?” That’s very empowering.

Lastly, don’t treat yourself to a huge meal as a reward for sticking to your diet before the holidays. If you want to make a permanent change in your eating habits, you can’t use food as a reward. Instead, find other positive activities that make you happy. You must get to the point where feeling good about your body is what drives you forward -- not the reward.

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