The holiday season is one of the toughest times of the year for those watching their weight. While the holidays are a time to celebrate and share fond memories, they are also a time for eating, eating, and more eating. Whatever the event, food always seems to be involved. Cookies, chocolates, fruit cake, eggnog, holiday breads and a myriad of other ‘goodies’ can been seen in the kitchen, on the coffee table, at the office, grocery store, drugstore, gas station, friend’s house… even your doctor’s office! How can you resist? Here are eight tips to surviving the holiday hoopla. 

One of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity. Though 30-minutes of aerobic activity 5 days per week is ideal, any length of time is better than nothing. Exercise is a great way to burn extra calories you may be taking in this time of year. Here are some ideas to get you moving:

Note: If you haven’t exercised in at least 6-months, check with your doctor first.

Making sure you eat five or more servings of fruits and vegetables each day is a great way to help fill-up your stomach but not your calorie level. When compared to other snack foods, fruits and vegetables contain fewer calories and tons more nutrients. What’s more, the fiber in fruits and vegetables fills you up faster than traditional party foods. Keep your refrigerator stocked with bags of cut-up vegetables and fruits, so you can grab a bag while on the go or at work. Make a pact with yourself that you’ll eat your five servings a day before you snack on any cookies or other holiday treats.

Controlling the chance of coming in contact with tempting foods is one way to effectively reduce your intake. While you won’t be able to control all situations, focus on the many ones you can. For example, don’t keep candy or cookies at your desk. Store holiday goodies in sealed containers out of sight. 

Try making a pact with coworkers that goodies are kept in the break room, not at the front desk or in various offices. Then plan to go into the break room only once a day to take a small treat. When going grocery shopping or to the drugstore, avoid the candy or cookie aisle. Scan a magazine while waiting at the checkout instead of eyeballing all of the sweets.

While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday displays of desserts or candies, adopt the one-a-day method. Allow yourself one serving of a cookie or candy a day during the holiday season. If you make it through a day without temptation, don’t compensate by doubling-up the next day.

One of the worst things you can do is skip eating all day to save up for a party. This only sets you up for overeating. Instead, have a nutritious snack like trail mix, a piece of fruit, cut-up vegetables, yogurt, whole grain crackers with peanut butter before the party. You’ll be more relaxed and can look forward to smaller portions of foods without overeating. Willpower is stronger in the early hours of the day; by evening you are more susceptible to bad choices.

Offer to bring a dish with you to a party based on fresh fruit or vegetables. This way you’ll know you have one good option. If bringing a dish isn’t possible, choose the plan ahead method. Scan the room for what is being served at the table or buffet when you arrive. Make a mental note of healthy dishes. Fill your plate with these foods first. Walk away, sit down and enjoy yourself. Wait 20-30 minutes and if you still feel hungry enjoy another helping or try something special. Planning what and how much you’ll eat ahead of time is a great way to cut back on calories while still enjoying the event.

It’s not unusual to feel forced to eat foods because people keep offering. Learn to say no politely, such as “No thank you, I’ve had enough. Everything was delicious,” or “I couldn’t eat another bite. Everything tasted wonderful.”

Don’t stand near the food table when you are at a party. Focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie free.

Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the gatherings and plan effective strategies to help you maintain your weight. Staying healthy gives you one more good reason to be grateful.