How can I avoid weight gain over the holidays?

• Control portion sizes so you don’t overeat. Go for generous servings of salad greens, fruits and veggies; have a lean protein (skinless turkey or lean beef); and have only a small portion of the high-calorie side dishes like mac and cheese.

• Be sure to never arrive at a party, luncheon or special occasion hungry. Have a protein- and fiber-rich snack before you go so you don’t make poor food choices. An apple and a few almonds or whole wheat crackers with low-fat cheese are good choices.

• If there are a variety of food choices, put only two items on your plate at a time. The more items you have to choose from, the more you may eat.

• Limit alcohol to one drink a day for women and two for men. Light beer and wine spritzers are lower in calories than margaritas and blended fruity cocktails.

• Wait 20 minutes before going back for seconds. That will give your body enough time to sense whether you’re satisfied.

• Stick to a regular exercise schedule so you stay in a routine.

• Add extra movement into your day any way you can -- brisk walks outside, walks around the mall, pacing while you chat with friends, and even fidgeting burns extra calories.

Despite the myth that people gain 7-10 pounds during the holidays, research shows that people generally gain just 2 pounds on average during the period between Thanksgiving and New Year's Day. That's the good news. The not so good news is that many people never lose that extra 1-2 pounds. So your weight gradually increases.

The best way to combat this is to nip it in the bud as soon as you notice the changes. Check your weight before Thanksgiving, mid-December and then again at the beginning of the year. If you notice it creeping up, cut back on the extra cookies, candies and cakes. Watch out for seasonal treats like gingerbread lattes which can weigh in at more than 400 calories a pop! Also, stay active. Many people take off during the holidays and break from their regular routine. Be sure to build in plenty of physical activity with extra trips to the gym to walking a few extra laps at the mall before you begin holiday shopping.

It’s the most wonderful time of the year! How do you enjoy the holiday festivities without completely throwing in your fitness and nutrition routine? These tips can prevent you from totally derailing yourself.

Try a low-fat twist on a recipe. Stir in unsweetened applesauce instead of butter or oils. Pour in evaporated skim milk to replace cream. Fold in Greek yogurt and skip the sour cream or mayonnaise. Curb that sweet tooth by adding vanilla, cinnamon, or nutmeg. Serve a delicious dish without weighing down the sleigh!

Don't skip meals. Saving is a thrill of Black Friday, but saving all your calories for dinner can cause increases in undesirable places. Eating several smaller meals is a better option. 

Pass on seconds. Be Santa’s helper. After dinner, offer a hand with the cleaning or to serve the coffee. You will avoid endless munching and Santa will appreciate it.

Eat lean proteins and veggies first. No desserts until you finish your dinner. The childhood dinner rule that can help keep you fit. Eat vegetables and lean meat before the starchy side dishes and desserts.

Bring a healthy dish to share. Bring healthier alternatives. You will be less tempted by the high calorie dishes; unless, they really are the treats on your Christmas list.

Choose your favorite treats. Only indulge in the foods that have been dancing in your head all year.

Share leftovers. This is the season for giving. Create doggy bags for your guests and share with neighbors. Reduce the extras that are in the house.

Drink water. Spirits may give you holiday cheer, but you want feel so jolly when you waistline expands.

Minimize high calorie snacks. It takes an extra 500 calories per day to gain one pound. That extra piece of cake may tilt the scales. 

Keep it simple. Hold on all the holiday trimmings. Focus on celebrating with family and friends. Time is the best gift of all!

Don't abandon your workout. Adjust your exercise regimen, but do not give it up or you may be bringing in a little more of you into the New Year.

Don’t center all your holiday events on food. What about a spa, a gym, or a volunteer activity? Create a tradition other than a restaurant for gift exchange or to meet to celebrate the holidays. 

Leave the chubby cheeks, plump belly, cookies and milk to Santa. He needs the extra carbs to deliver all the packages to the nice boys and girls. Happy Holidays to all and to all a fit year!

Whether someone gains one, five, or ten pounds between Thanksgiving and New Year research clearly shows that this weight gain accumulates through the years and is a major contributor to obesity later in life. Research also shows that the holidays are a “high risk” time for weight gain compared to the rest of the year. There seems to be even a higher risk for people who are currently overweight or obese as they tend to put on more weight than people who are not overweight.  Although a daunting task, purposeful planning and commitment should make it possible to not gain weight over the holidays.

• People who increase their level of physical activity during the holidays gain less weight. Although important all year round, finding ways to be physically active is even more important during the holidays. Go for a walk after the party with a friend, park a little further away from the party/mall, take the stairs. Every little is going to help.
• At its most fundamental level, weight gain is the difference between calories in and calories out. In addition to increasing your physical activity you need to focus on the calories in part of the equation. This is even more important during the holidays when it is likely that you will attend more social events that have food and alcohol than is norm. 
• Holiday parties are likely to be a major challenge as we are faced with an endless supply of high calorie appetizers, sweets and drinks. Understand that whether in the kitchen or at the buffet table, people at parties tend to congregate around the food. This makes it particularly difficult for anyone not to “graze and munch.” Move away from the food and engage in another important aspect of a party – socializing. If there is dancing even better!
• Never arrive at a party hungry! Try to have a snack before you get to the party and drink water so that you already feel full. Limit your consumption of alcohol. This will not only help keep your calories down but also help you stay more in control of your eating.    

First of all – avoid multiple visits to the buffet tables – and don’t dump so much food on your plate that you can’t see the bottom of it. Second – burn some calories walking away from the egg nog bowl and stick to low calorie holiday spirits. There’s no need to deprive yourself of the foods you love, instead control your portion size and account for every calorie you eat, even the snacks and nibbles throughout the day. And don’t forget to count those drinks! It is probably best to have very small amounts of drinks high in calories like egg nog or sugar laden martinis. Some holiday “cheer” is like having a meal in a glass.  Not sure you can avoid the temptation? Research shows that you will eat about 100 calories less if you drink an 16oz glass of ice water before you eat. This can help your belly feel fuller before you start eating. Next you need to get your butt off the couch and get moving. I would recommend taking the whole family for a walk before and after your holiday meal. The extra movement can help remind you that you don’t want to eat too much and may help you burn off an extra cookie. But beware one extra cookie a day and you can gain approximately 5 extra pounds a year. Being aware of the food you put in your mouth and making better calorie choices will help you stay away from those 10 extra pounds over the holidays that most people never get rid of.

A good way to avoid gaining weight during the holidays is to plan ahead. Haul out your slow cooker from the back of the cupboard. Healthy food does not have to be a huge time commitment, but absolutely does require thinking ahead. Toss a pork tenderloin in the slow cooker with some salsa, and after work/school you're ready for easy pulled pork sandwiches or tacos, for example. Really, it's only two ingredients to toss in, so it's simple.

Of course leftover turkey (or chicken or beef) along with some cut-up onion, carrots, potatoes, or other veggies will make a lovely meal as well. The point is not specifically what to make as much as to remind you that you will be rushed, and planning ahead makes it possible to have grab-and-go healthier choices.

As for parties, start off with a large glass of water in your hand, rather than mindlessly downing that immediately offered alcoholic beverage, which not only adds calories, but often reduces your judgment/motivation regarding healthier choices along the buffet.

• Load up on protein in the morning. I'm skipping the whole grain muffin/bread/oatmeal for a couple of weeks and just having cottage cheese or Greek yogurt (I like vanilla which has a little extra sugar but not too much) in the morning. This allows me a few extra "treat" calories later in the day. This is NOT a healthy long-term approach as whole grains are important for optimal health, but in my opinion its okay temporarily (plus I'm getting whole grains in later in the day).
• Sip soup. I wish I cooked more. If I did I would make a giant pot of vegetable soup and eat at least 2-3 cups a day to ward off hunger between meals and even as a quick snack before heading out to a party. Instead I'm using canned soup, mainly Progresso light vegetable and vegetable barley, to fill me up with fewer calories. Yes, its a bit higher in sodium but it really helps me, and I do everything I can to keep sodium down in the remainder of my diet.
• Squeeze in exercise early. I'm lucky enough to live in Los Angeles where its sunny most of the time. Over the holidays, in addition to my daily walks with the dogs and treadmill workout, I try to squeeze in mini workouts whenever I think about. Whether its dancing around the living room or putting in a great CD and doing 5 minutes of knee lifts, jumping jacks, or pushups, it can all add up to working off a sugar cookie or two so I think it's worth it.
• Don't have the "last Christmas" mentality. It's not the last time you will have access to any of the treats you enjoy over the holidays. Don't feel like you have to get everything in to make it count. Have your favorites of course, in moderation, but try to spread them out -- even if it's saving a cookie for the next day if you've had a full meal. I don't agree at all with the idea of just letting go because it's the holidays. Research shows that people who keep the weight off eat pretty much the same year round so find a balance between treating yourself a little bit and going overboard which will lead to tipping the scale in January.

The holiday season is an exciting fun time. Sometimes it can also cause you to get off track with your weight loss and fitness goals. There are many expectations which can put you under stress and parties with tempting high caloric treats. Here are some ideas to keep you on a healthy path: 

• Put your workouts on the holiday calendar and stick to your schedule - even though it is a busy time you will be MORE productive if you keep to your routine.
• Start a new tradition of making healthy low-fat dishes and "treats."
• Enjoy having the family home - schedule a time for a walk, bike, ski…together.
• Take time for yourself - be alone/quiet/take a bath… meditates.
• At parties - be mindful of what your choose - putting the food on a small plate rather than snacking mindlessly. Put water and lemon in your wine glass after the first drink.
• Stop - look around - find joy in the special MOMENTS!

Holidays are the time for friends, family and lots of food. If you're concerned about gaining extra pounds over the holidays, follow these tips for healthy holiday eating:

• Use a smaller plate; this will encourage proper portion sizes.
• Fill your plate first with vegetables, fruits and salad before diving into the entrees and desserts.
• Eat slowly and savor every bite.
• Before you go back for a second serving, wait 10 minutes to see if you really are still hungry.

Get some physical activity after dinner, like a game of basketball or football or simply taking a walk.

The holidays are full of weight-gaining potential. Learn why this annual problem is dangerous and how to prevent it in this video with Robin Miller, MD.