It’s the time of year when the holiday food temptations are everywhere — beginning with Thanksgiving and ending on New Year’s Day. There is good news and bad news. The good news? People don’t always gain as much weight as they fear they will over the holidays. In a study published in March, 2000 in the New England Journal of Medicine, adult volunteers guessed they gained an average of 5 pounds over the holidays. In fact, they only gained an average of about a pound during that time period.

The bad news? People don’t lose that extra weight and in a decade, that can add up to an extra 10 or more pounds. That’s why it’s important to maintain—not gain—over the holidays.

Here are some tips to help keep the extra holiday weight off:

• Stay active.
  With all the preparations, parties and colder weather, people often cut back on their regular physical activity. The key is to keep moving. If you’re not currently active, talk to your healthcare professional about the types of physical activity that might be appropriate. It might be as simple as walking briskly in the mall, walking to see the holiday displays, or taking the stairs instead of the elevator.



• Don’t skip breakfast.
  Eating a healthy, nutritious breakfast helps give you energy to start your day and helps to prevent overeating later in the day.



• Drink in moderation.
  Alcohol, sugar-sweetened soda and mixed drinks can be major sources of hidden calories, so set a limit, or better yet, stick with plain or sparkling water.



• Start your meal with fewer calories. Begin your meal with soup or a mixed green salad. These lower-calorie food choices can help fill you up so you’ll eat smaller portions throughout the remainder of the meal.

• Choose lower-calorie alternatives. Making “smarter” choices such as choosing pumpkin or apple pie instead of pecan pie, sour cream over butter, or passing on the gravy can result in big calorie savings. Opt for vegetable platters, leafy salads and lean meats instead of cheeses or high-calorie dips. Also, if you are bringing a dish to a party, make it healthy and lower in calories.



• Use smaller plates. Selecting a smaller luncheon or salad plate can help keep your portions small.



• Skip the seconds. Don’t make that second trip to the buffet and practice portion control on your first helping.



• Eat slowly. By slowing down and enjoying food, you may find that you eat less. If you think you are still hungry, wait a few minutes and your hunger may pass.



• Weigh yourself regularly. Keep an eye on your weight throughout the season so you’ll be able to cut back before weight gain gets out of control.



• Relax. Stress often causes people to eat more, and the holidays can be a very stressful time. To simplify this season, invite friends and family to help with holiday preparations or instead of making the holiday meal yourself, ask people to bring side dishes.