I- Thou shalt step on the scale once a week. It will tell you if you are on or off your plan. Basic rule: same scale, same time, same day of the week. I like the Monday morning weigh-in because it allows you to start each week in possession of the facts. If you see you've gained, use that as motivation to try harder in the coming days.
II- Thou shalt not skip thy workouts. Exercise burns calories and helps you control your weight — but only if you work out on a regular basis. During stressful holiday times, it's tempting to abandon your routine, but in truth, this is the worst time of year to skimp. Do whatever is necessary to stick to it. (What do you mean you don't have a routine? Well then, try this easy workout.)
III- Honor thy need for sweets. Go ahead, have a goody. Just keep it small. Take a few bites of the pie or tart filling and skip the high-calorie crust. Nibble on two or three Christmas cookies or relish a small bowl of berries and a tiny piece of chocolate. Savor your treat by eating slowly, and the taste will go a long way.
IV- Thou shalt never say, "I blew it at lunch, so I may as well pig out at dinner." All right, you had a celebratory lunch with a few friends. You drank some wine, visited the bread basket and shared a dessert. All told, you've taken in an extra 500 to 600 calories. And if you follow through with a no-holds-barred dinner, you turn that 500- to 600-calorie infraction into a huge 1,500- to 1,600-calorie debacle — which is a 1,000-calorie difference. Forgive yourself for the slip and go back to your plan of moderate, healthy eating.
V- Thou shalt prepare thyself for partying by taking the edge off thy hunger. Before leaving the house, eat a small amount of lean protein — such as yogurt, cottage cheese, turkey, chicken, salmon, or water-packed tuna. This way, you won't be seduced by all those incredibly rich, caloric hors d'oeuvres. When you get to the party, stick with the fresh shrimp, crudités, or chicken saté and steer well clear of the dipping sauce. (For the record, skipping any kind of sauce will generally save you hundreds, if not thousands, of calories.)
VI- Thou shalt go easy at the buffet table. Go up and survey the spread first. Fill up on a plate of fresh fruits or vegetables, then choose tiny tastes of your favorite foods. Try not to chat too close to the buffet, so you're not tempted to consume absentmindedly.
VII- Thou shalt keep thy body properly hydrated. Salty holiday foods, pressurized airplane cabins, and forced-air heat dry you out. Skip the soda and juice (which are loaded with calories) and go for good old H2O.
VIII- Thou shalt make sensible substitutions in thy favorite holiday dishes. Bake plain sweet potatoes and forgo the butter. Substitute skim milk for whole, half-and-half for heavy cream in soups and bisques, and nonfat sour cream for dips. Try low-fat broth instead of fat-based mixtures for basting meats. Use chopped vegetables (onions, celery, carrots, fennel) instead of butter or sausage to moisten stuffing; cook it outside the bird.
IX- Thou shalt always include a steamed vegetable at holiday meals. Even if it is just for you (though I'll bet many of your guests will have some, too), steam a big head of broccoli or cauliflower. Green beans are great, too, as are baby carrots, which fill you up.
X- Thou shalt not hoard leftovers. Keep the meat, the baked sweet potatoes, the veggies and the salad. Send the high-calorie goodies home with guests or give them to a homeless shelter.
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