We all, of course, try to stay away from holiday weight gain ... but many times, we end up losing this very difficult battle.

But who better to give us a few pointers about the issue then Dolvett Quince, a trainer on NBC’s "The Biggest Loser" and "The Biggest Loser" himself, John Rhode, who lost 220-pounds in 13-weeks.

“Everybody puts weight on this time of the year, and my goal is to not put any weight on,” Rhode told Dr. Drew Wednesday night. “And, so, I`ve got my work cut out for me.”

Drew asked Rhode if he was fearful of sliding back to where he was once was weight wise.

“I am fearful of it every day,” he answered. “I`m hoping that through not only the fear, but also proper planning, that I can avoid that trap. I understand the odds – probably 50/50. I`m going to do everything I can to stay healthy and happy and just continue to live active, rewarding lifestyle.”

Rhode added that many people reach out to him, hold him accountable and that Quince had helped a great deal in the latter part of the show dealing with his emotions.

“For me, the emotional component seemed to be what was missing,” Rhode said. “The things that Quince taught me at the ranch, I carry those with me every day. Dolvett set the perfect example for me. He showed me how to be vulnerable.”

Quince expanded upon the issue of emotional vulnerability.

“It simply means, just diving into this with the right mindset,” he said. “Emotionally, you have to not have any walls up.”

Dr. Drew interjected, “it`s funny you would use the word ‘wall,’ because in my experience, a lot of people that have an excessively large body around them, use that body as an emotional barrier against other people. When they lose that protective barrier, sometimes, they get depressed. Sometimes, they get panicky. Sometimes they just lose their sense of who they are.”

Rhode responded, "I had to learn how to feel. I wasn`t even sure what to feel at times. I`d spent so many years letting food dictate how I would feel. You know, I would overeat until I felt pain in my stomach and uncomfortable. So, I had to rethink everything. I had to figure out, ‘how do I feel?’”

Later, Quince noted that Rhode had told him that he was a food addict when the two first met one another.

“He knew it off the jump,” Quince said. “When you get to that stage in your life, like, ‘my goal is to gorge and eat to where I can`t eat anymore [until] it hurts,’ then you`re in trouble. You have to get beyond that. And you have to put down that wall in order to be successful.”

Dr. Drew asked Quince if there were things that people can put in place now to avoid feeling guilty after the holidays.

“Take accountability for what you`re doing to yourself,” Quince said. “We don`t pay attention to what`s happening inside. How about writing it down? How about saying, ‘OK, for breakfast I have this, for lunch I have this, for dinner I have this.’”

He also recommends doing a combination of cardio and weightlifting.

“Create balance,” Quince stated. “Eat light, eat healthy, make good choices, but also get a burn in. You`ll be surprised how much energy you have.”

Watch more of Dr. Drew weeknights at 9 p.m. ET/PT on HLN and follow the show on Twitter @DrDrewHLN.