Diet damage control, expecially over the holidays, is the key to sustainable weight loss. Fat has 9 calories per gram. Both protein and carbohydrate have 4 calories per gram. If you can find a way to limit your fat intake, you can stay out of alot of trouble. No butter or oil, or take it real easy on butter or oil. No fatty meats, or cut off all visible fat from meat. No poultry skin and no poultry wings. No real whipped cream – most of calories are from fat. No nuts or cheese – most of the calories are from fat. Fruit only for dessert. Find a way to limit fat, and you have damage control.