With Christmas just past and New Year's celebrations on the horizon, there's no denying that the holidays have arrived. You are actually still in the thick of it all with holiday treats everywhere. It's no secret that most people gain five to 10 pounds over the holidays. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable... right? Not so fast.

I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips. This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic.

Golden tip to avoid holiday pounds: Spend the next four weeks eating like a caveman, with two daily exceptions. Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars. You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for two small daily exceptions.

This is what you would eat...

As many fresh and fiber-filled vegetables as you want:

o Load up on salads.
o Enjoy vegetable side dishes.
o Just no starchy vegetables like potato or corn.

Lots of lean, protein-filled meats and eggs:

o Stick with meat that has been roasted, barbecued, or baked.
o Avoid fried meats and eggs.
o Fruits, nuts and seeds in moderation.
o Fresh fruit for a delicious dessert.
o A handful of nuts or seeds for a snack.
o Don't eat sugar-added fruits, nuts or seeds.

Then enjoy two small exceptions...

o Bread or grain product: No larger than the size of your hand.
o Starchy vegetables: Half of a cup.
o Baked goods: Should fit into the palm of your hand.
o Candies or confections: The smaller the better.
o Holiday drinks: eight ounces.

This plan works because it allows you to indulge in two exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight. When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your two small exceptions and savor those. Remember, I'm here to help you meet your fitness and weight loss goals.

o Jimmy Mackey, the founder of Macfit360, is a National Academy of Sports Medicine (NASM) Certified Master Trainer, Fitness Nutrition Specialist, Certified Weightloss Specialist, Corrective Exercise Specialist. He also has as TRX STC/GSTC and Training For Warriors levels one and two certification. He can be contacted at info@macfit360.com or telephone 698-2119.

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