10 ways to avoid holiday weight gain

Here we go; the holiday season is upon us once again. While looking forward to a little holiday cheer, many of us can't ignore that -- much to our diet dismay -- our waistlines tend to expand from December to January.

If chocolate, eggnog and five-course meals threaten to spoil your diet plans, check out the following 10 ways to avoid holiday weight gain.

1. Watch your alcohol intake
Sugary alcoholic beverages contain "empty calories" -- offering little to no nutritional value -- and contribute to excess weight gain. In addition, drinking too much alcohol may increase your appetite and alter your judgment, making other food temptations nearly impossible to resist. Try having a seltzer with a lime twist or drink a glass of water between alcoholic drinks to help cut calories and remain well hydrated.

2. Eat a small and balanced meal before partytime
It's a common misconception that you'll lose weight by skipping meals. In truth, this technique does not work. Skipping a meal makes you more likely to binge later at night. Instead of arriving at your holiday party famished, eat a balanced meal before heading out or, have a snack such as yogurt with fruit and nuts or a protein shake.

3. Bye-bye, white flour!
To keep your waistline thin and trim, avoid refined grain products such as white bread, white pasta and white rice. Such products trigger the oversecretion of the hormone insulin. An excess secretion of insulin can result in weight gain, hypoglycemia (low blood sugar), and the development of Type II diabetes. Go for healthier alternatives such as sweet potatoes, whole wheat or whole grain pasta and bread, and brown rice.

4. Have protein at each meal or snack
Protein triggers the release of a hormone called glucagon and glucagon initiates the release and breakdown of fat. Be sure to have a top quality protein source at every meal such as lean turkey, chicken, egg white, protein powder, protein bars, fish and lean beef.

5. Go green
Drinking three cups of green tea daily has been shown to increase metabolic rate and speed up fat oxidation. Compounds in green tea called catechin polyphenols appear to speed up the rate at which calories are burned, leading to weight loss. Green tea is also loaded with disease-preventing antioxidants. Instead of downing dehydrating drinks such as coffee or soda, stick to health-promoting and fat-burning green tea.