According to the U.S. Department of Health and Human Services, over 60 percent of adult women in the country are considered overweight. While this is something to be concerned with all year long, it’s especially troublesome during the holiday season. Throughout the holidays at this time of the year, people are more prone to pack on a few extra pounds. The problem is that while the season is short, that weight gain can last a lifetime. Adding a few extra pounds every holiday season can lead to a big problem that puts people at risk for poor health. According to the Calorie Control Council, the average American consumes over 4,500 calories and around 229 grams of fat during a typical holiday gathering. This includes the snacking, holiday meal, and desserts they may consume that day. The calories and fat can quickly add up, and with people grazing all day, they may not be aware of just how much it’s added up to. Those who want to avoid holiday weight gain can, if they know a few tried and true tips that will help them successfully get through the meals. Here are a few effective tips that will help beat holiday weight gain:

• Manage your indulgences. Try small tastes of what you want to try, rather than having an entire serving. Keep good mental notes on what you’ve eaten and when. Sometimes it’s easy to forget you had a big breakfast, went out to a holiday party at lunchtime, and are now at a friend’s holiday party surrounded by eggnog and treats. If you remember those things, you may be more likely to naturally minimize the feeling of wanting to dive headfirst into the punch bowl.
• Pick and choose events. Just because you are invited to events does not mean you must go to them all. Be selective if you get invited to many, choosing the ones you really want to attend. Not only will this probably save on the over indulgences, but it will also allow you to slow down and not feel rushed all winter.
• Remember summer. It will be summer again, and sooner than you think. It is nice getting to wear warm, comfortable clothes, but don’t let that lull you into thinking you’ll be wearing them year-round.
• Eat ahead of time. If you have something small to eat before attending a party, you will be less likely to overeat once you are there. Make what you eat ahead of time healthy, such as some salad or raw veggies with hummus.
• Watch your choices. Holiday parties and dinners are filled with many options, but that doesn’t mean you can’t try to opt for the healthier choices. Look for lean proteins, fruits, vegetables, and try to avoid drinking too much alcohol, which is loaded with empty calories.
• Plan ahead. If you know you will be going to a party or holiday dinner, try to eat healthy at your other meals throughout the day. This way you don’t sabotage your diet all day long. Also, avoid standing anywhere near the food in order to mingle with people. Doing that will put you in a position to unknowingly graze and pick up hundreds of extra calories.