Tips to avoid tipping scales during holiday

MILWAUKEE, WI ? It?s no secret that many enjoy an occasional cocktail during the holiday season. But will that sip tip the scales in the wrong direction? Dena McDowell, nutritional expert for TOPS Club Inc., the nonprofit weight-loss support organization, answers some common questions about alcohol and weight management, so you can plan ahead.

Is having a ?skinny? or diet cocktail a better choice?

Generally, yes. If you?re going to have a cocktail, it?s a good idea to choose low-calorie mixers. Regular soda or juice adds anywhere between 100 and 240 calories. Try substituting seltzer water, diet tonic water, diet soda, diet club soda, or sugar-free juice ? these can help reduce the total calorie count of the beverage.

Another way to cut calories is to dilute the alcohol with water or ice. If you?re missing the flavor of soda or juice, add a small splash of either for more flavor. Tomato juice is another choice if you?re looking for a flavorful, lower-calorie option for your cocktail.

Or, consider making a ?mocktail,? an alcohol-free version of your favorite drink. If you enjoy a cranberry and vodka, for example, order a light cranberry juice and seltzer water instead.

I?ve heard that having a few cocktails affects metabolism. Does alcohol change my ability to burn calories?

Drinking alcohol definitely alters your metabolism. While your body can break down carbohydrates and protein, it?s unable to break down alcohol. So when alcohol enters ?the equation,? your ability to break down carbohydrates is compromised, and your body has a hard time multitasking. As a result, your metabolism may slow, which can lead to weight gain over time.

What foods can I eat to offset the effects of alcohol?

There are no ?magic? foods that can offset the negative effects of alcohol on your metabolism. That being said, you can do some pre-prep to help yourself stay in control at a party. If you know that you?re attending a social event in the evening, it?s important to hydrate well before you go. Try to meet your water goal earlier in the day, to counteract the effects of alcohol.

Next, make sure to eat a meal rich in protein. One of the worst things you can do is attend a party on an empty stomach. You won?t save on calories ? drinking on an empty stomach will reduce your ability to make healthy choices. Instead, eat a meal beforehand that contains lean meats, low-fat dairy, nuts, or legumes. By eating a balanced meal of protein and whole grains, the alcohol will process more slowly, which allows you to stay in better control of food portions.

I overdid it at the party last night. How can I get back on track?

Rather than giving up or throwing in the towel, regroup and get back to your regular eating plan as soon as possible.

When you overindulge at a party, whether it?s alcohol, appetizers or both, it often has unintended consequences for the next day ? namely, you may continue to make poor food choices and overeat. A better strategy in this situation would be to drink a lot of water and eat a broth-based soup. The water, along with the salt content in the soup, will help restore your body?s proper balance and prevent dehydration. Eating foods such as fruit, vegetables, and whole grains, along with lean proteins, will nourish and help you feel better sooner.

You may also want to have some strategies at the ready for social situations, so your weight-loss efforts can stay strong in the face of temptation. Eating a light meal beforehand will help prevent you from overeating party foods. Alternating between a cocktail and water will help you stay in control of your evening and true to your weight-loss plan.

To find a local TOPS chapter, view www.tops.org or call 800-932-8677.