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Our goal: No weight gain by New Year's

Trying to reason with me after I see a pecan pie is like trying to reason with a dog once he sees a cat. I know you are talking, but all I hear is "blah, blah, blah."

I'm afraid that's how it is with many of us over the holidays. As a result, we gain weight and never drop it. After years -- decades -- you can end up looking like St. Nick himself.

Today, let's talk about how to get you through the rest of 2003 without weight gain. Then, in my HealthSmart column Dec. 26-28, we'll work on weight loss under our new long-term plan for 2004.

Here's my holiday eating advice:

If you bite it, write it. Keep yourself accountable. We underestimate the number of calories we consume, so have a notebook handy to jot down everything you put in your mouth. That little voice in your head will tell you to behave, because you have to put it in your notebook.

Combat cravings. A little planning can keep you from feeling hungry. Cravings are your body's way of telling you it wants food. Going for long periods without eating makes cravings more intense, so don't skip meals.

Make sure each meal contains protein, which gives you prolonged energy and fends off any post-meal cravings. Many breakfast foods (cereals, pastries, bagels, breads) contain lots of sugars, some fat and little protein. So, if you have a pastry in the morning, have it with some lean meat. Cereal should be eaten with high-protein skim milk. Pair a bagel with low-fat cheese.

Between meals, keep nutritious, low-sugar, high-fiber snacks handy. Skip sodas and sweets; go for nuts, dried fruit or low-fat trail mix. Be creative, and eat snacks that you enjoy and that will sustain you until the next meal.

Make one meal major. In many homes, holidays mean a huge breakfast, followed by a huge lunch, topped off by a huge dinner. Instead, focus on one meal and keep the others light. That helps with weight control and scheduling: Planning for three big meals takes so much effort that it detracts from family time. Make family and friends, not food, your holiday focus.

Clear out the candy. Holidays bring candies colored and wrapped for the season. You can hardly walk into a room without seeing bowls brimming with "theme" goodies. Put these eye-catching treats away until dessert time, or you'll find yourself grazing in the pasture of perpetual calories.

Pare down portions. My wife, Janet, serves our meals on small plates, which limits how much you can pile on. You'd be surprised how well this works. Small plates give the appearance of more food and can help with volume control. Or have someone else prepare your plate for you, providing you with what should be a reasonable amount of food. Or just leave a portion of your food on the plate (although most of us have a deep-rooted urge to clean our plate). By exercising portion control, you can save hundreds of calories each meal.

Burn that butterball. The holidays are no time to be sedentary. If you aren't active, get moving. If you already exercise, ramp up your effort. If you walk for 30 minutes a day, make it an hour. If you exercise three days a week, go for six. It'll help get you through the holidays and clear the cobwebs off a program that needed to be re-energized.

Apply these principles. Stay upbeat. 'Tis the season to be jolly -- just don't overdo. Now if you'll excuse me, I think I smell a pie.

Tedd Mitchell, M.D., directs the Wellness Program at the Cooper Clinic in Dallas.