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Don't Let the Holiday Blues Derail Your Diet

Keep your good cheer (and your weight-loss plan) intact
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Take Charge continued...

Avoiding social events can just sink you farther into the holiday blues. So if you're shy at parties, go prepared with some small talk.

"It's the concept of 'the elevator speech': a 60-second spiel about yourself, maybe about your job or your recent trip to England, or whatever," says Wallin. "Or ask other people about themselves. Comment on what they're wearing, on the flashy earrings, on what you're eating. Talk about anything. Parties aren't about what you say, they're about relating to others."

And go early. "When only a few people have arrived, it might be easier to talk," Wallin says. "Plan how long you'll stay, maybe half an hour. You don't have to stay for two hours.

When you're feeling low and tempted to blow your diet, focus on taming your "inner brat."

"When we feel sorry for ourselves, we rationalize pigging out," Wallin says. "I call that voice inside the 'inner brat'; the part of you that wants it now! "If you can visualize that inner brat, even give it a name, think of it as a 4-year-old child, you're getting it under control," says Wallin. "Who's the boss, the brat or you? Let the brat eat one cookie, then say, 'That'll do you.' Wait 10 minutes, do something else, and see if the brat still wants another cookie. You might be surprised; you may not want it."

Get Walking

After you've had that holiday treat, get moving, advises Sheah Rarback, MS, RD/LD, a dietitian with the University of Miami School of Medicine.

"Have that one cookie, then take a walk," she says. "You're indulging the urge, plus getting double endorphins from the cookie and the exercise."

Walking also mutes cravings that come from boredom, Rarback tells WebMD: "If you get out and walk, you won't crave food as much."

Exercise is a major weapon against both the holiday blues and holiday binges, she says. "Both food and exercise increase the level of feel-good brain chemicals, which makes you calmer and decreases anxiety," she says.

The typical comfort-food meal -- high in carbohydrates with a little protein -- is an excellent feel-good combination (the protein helps keep you feeling full longer), Rarback adds. But "comfort" doesn't have to mean calorie-laden.

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