Here are final three of the five proven strategies that will help you avoid gaining weight during the holiday season.

No. 3: Eating to Ward Off Uncontrolled Eating

Taking the time to avoid being overly hungry is an excellent way to ward off an uncontrollable appetite. So don’t starve yourself before Christmas dinner!

Feast or famine is not a good strategy. My experience has been that not eating throughout the day in anticipation of an evening meal can be a goal-breaker. Either from not eating enough calories during the day, or from the smells and visual stimulation of party buffets, my physical desire for food would overcome my mental desire not to overeat. No matter how much self-control you have, it is not wise to show up at a big feast feeling as though you are starving and wanting to eat two of everything you see!

My favorite tip for avoiding this kind of pitfall is to drink a small protein drink or eat half a sandwich with a bottle of water one-half to one hour before dinner. You won’t be as hungry so you’ll be better able to make intelligent decisions on what and how much food you should eat at dinner.

You—not your appetite—will be in control of the situation. 

No. 4: Fix a Plate for Me!

Another great way to avoid overeating is this: When spooning food onto your plate, pretend you are preparing this plate for a friend who is hungry yet trying to eat healthy. This simple exercise will help you be more objective about portion sizes. Instead of letting your appetite determine how much you eat, you’ll let an awareness of sensible eating govern your actions.

If you’ll start practicing this technique before the holidays get into full swing, it will help you get into a habit of thinking this way. You will begin to develop more self-control as you practice making the right choices. Eat the things you really want (within reason), just slowly eat small portions and savor every bite. Stop eating when you’ve finished what is on your plate.

If you really want a second helping, remind yourself that you are going to stick to your decision not to overeat. Then think about the fact that it takes 10-20 minutes for your head to know your stomach is full. When you want to eat more, the best thing you can do is delay!

No. 5: Devise an Escape Route

To avoid the temptation to continue eating after you have finished what is on your plate—escape. Don’t go back for seconds, but rather flee the eating environment! Have a preplanned escape route in place. Think it through, taking into account where you will be at the time of the big dinners.

Here are several ideas about ways to escape:

• Establish ahead of time that after eating a big meal the whole family is going to do a specific outdoor activity.
• If possible, when you are finished eating, move to a different room.
• Go outside and take a walk. Invite family members or friends to go with you. This will not only get you away from temptation, but it will also help burn the calories you just ate!
• If you are in a restaurant, go to the bathroom or walk around outside for a few minutes where you can remind yourself of your goal to not overeat.

With a thought-out plan firmly in place, avoiding weight gain during the holiday season is possible. Your goals are really pretty simple: Increase your physical activity and decrease your appetite.

You can say “no” to one more pound by utilizing these five techniques!

And these strategies will work year round. When practiced faithfully, they can assist you in maintaining your present weight or achieving weight-loss goals.

Remember too that God will help you with any situation if you’ll just ask Him! He loves you and desires for you to be blessed in every area of your life, including your health. The Bible says: “God is faithful (reliable, trustworthy, and therefore ever true to His promise, and He can be depended on)” (1 Corinthians 1:9, The Amplified Bible).

I pray for you and your family to have a blessed Thanksgiving and Christmas, and I pray you grow in love, strength and self-control.