JAMAICANS APPEAR to be drowning in fat. According to World Health Organization (WHO) data, almost 80 per cent of women will be overweight, if not obese, in 2010. This means, Jamaica's women, including our Caribbean neighbours, are fatter than those in America. Statistics also indicate our men are not far behind, as over 50 per cent will be overweight or obese for the same period.

Excess body fat is a major factor in a long list of the common diseases, including the three main causes of premature death - heart disease, cancer and stroke. Our epidemic of hypertension and diabetes is growing in direct proportion to the increase in obesity in our society. If unchecked, we will strangle ourselves in our own fat.

Unfortunately, in December, we gain more fat than at any other time of year, and then wait until January to make frantic efforts to reverse the damage. Let's decide to not gain any weight this Christmas.

Last week's article provided a number of useful tips for good nutrition. Here are some other hints for avoiding weight gain in the holiday season.

EAT OUT CAREFULLY

Staff lunches, family dinners and parties are the order of the day in December. Be careful of what you eat at these functions.

Eat lots of healthy protein: Fish, defatted poultry (organic preferably), beans, peas, eggs and soy. This helps to control your appetite while stimulating the burning of fat. Avoid fatty or fried meats and the accompanying gravy.

Skimp on carbohydrates: The bread, toast, rolls or crackers served before the meal. Minimise or eliminate rice and ground provisions served in the main course. Have a small serving of dessert and make it fruit, if possible.

Fill up with fibre: Fill your plate with salads and vegetables. Use these to create a feeling of fullness before dessert.

SNACK WITH CAUTION

Cut back on the quantity of cakes, puddings, biscuits, chocolates, sweets and soft drinks. Stock up on healthier snacks such as unsalted nuts, fresh fruit (not ripe bananas and mangoes) and raw vegetables.

DRINK WITH DISCRETION

Alcoholic drinks are high in calories and virtually empty of nutrients. If you want to avoid weight gain, you must minimise your consumption. The chart below lists the caloric content of the common alcoholic drinks. Remember, most popular chasers contain additional calories.

Soft drinks, fruit juices, sweetened sorrel and other popular Christmas drinks are loaded with sugar and calories and must be consumed in moderation. Water should be your favourite drink.

INCREASE YOUR PHYSICAL ACTIVITY

Use it or lose it. Get your body to burn more calories. Dance, walk, play games, go to the beach; do whatever you need to do to increase your physical activity. Try to exercise outdoors and get more sunshine and fresh air.

GET SUPPORT

Many people know what to do to lose weight. The problem is that they lack the focus, discipline and structure to get results. I recommend two excellent support systems:

FIND A WEIGHT-LOSS COACH: They provide the information and support for you to succeed with your weight control plan. The service is free and they also offer a free wellness evaluation.

JOIN A WEIGHT-LOSS CHALLENGE: This is a programme, in which you attend a class for an hour each week for 12 weeks. Each week, a different topic relating to weight management and healthy lifestyles is covered and your progress is monitored. The classes provide valuable information in a relaxed and fun-filled environment. The cost for the training is nominal and the results are excellent. The challenges are available islandwide. You may contact me for information on finding a weight loss coach or joining a weight loss challenge near you.

MAKE THE COMMITMENT

I challenge you to check your weight and measure your waistline right now. Put into action the suggestions I have made and commit to ending 2009 with more health and less fat.

You may email Dr Tony Vendryes at vendryes@mac.com or listen to An Ounce of Prevention on POWER 106FM on Fridays at 8 p.m. The programme streams live on the Internet.