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Ah, the turkey and pumpkin pie. Ah, the eggnog and hot cocoa. Ah, those tight jeans and New Year's Resolutions to lose weight. It happens every year - the holiday weight gain. It's important to understand why it's so hard to keep up healthful habits this time of year. During the fall and winter seasons, many factors combine to increase the urge to overeat including food-focused celebrations, stress, exhaustion, emotional eating and cold weather. These same factors can also lead to lack of exercise. Below are some tips on how to avoid putting on those unwanted pounds this year. You can still make your New Year's Resolution to lose weight and get fit, but better to start at your normal weight, rather than your 'post-holiday' weight.

Practice Awareness

• Be conscious of what you eat and how much. Allow yourself some special treats on the holidays but have moderate servings. When there's a lot of food available, try an appetizer-sized helping of each dish instead of dishing up a full serving.
• 'Tis the season to be realistic. The holidays are not the best time for weight loss, instead try to maintain your weight.
• Be sure to keep it all in perspective. Allow some treats for the special days, but then get back into your healthy routine the next day.
• Always look for opportunities to move. For example, take a brisk walk whenever you get a few minutes; stand up and move around while you're on the phone; and walk to a co-worker's desk instead of emailing him or her.

Manage Stress and Emotions

• One way to keep stress at a minimum is to lower your expectations about holidays. Ask for help to lighten your holiday schedule. Host a potluck holiday meal instead of cooking dinner. Or serve it buffet style instead of having a sit-down meal.
• Learn to say "no," in a courteous manner, to activities and food that aren't in your best interest.
• Another way to deal with emotions is to make sure exercise remains a priority in your life. Exercise can be a great stress reliever.

Plan in Advance

• Eat a little before you go to a holiday gathering; hunger can undo the best intentions.
• Also, avoid sources of temptation whenever you can. After visiting a buffet, leave the room that's filled with food. If there are sweets in the office break room, don't go there. If you're given unhealthy food as a gift, bring it to the office to share.
• If you're traveling for the holidays, pick up some healthy, portable snacks at the grocery store before you leave so you're less likely to be tempted by unhealthy options.
• Also, schedule a brisk walk or hike after a holiday party or meal. Five minutes of exercise is better than 20 minutes of nothing.
• The Bottom Line
  The best way to survive the feasting season? Keep in mind that celebrations are really about family and friends -- not food.

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