Holiday weight gain is a common concern for many adults. Various seasonal holidays may encourage overeating, sedentary behavior, and consumption of calorie-rich foods. In fact, between mid-November and mid-January, adults in Western societies gain an average of 1 pound. This may not seem like a lot, but most people don’t lose this extra baggage. Therefore, holidays — no matter the time of year — may be one of the biggest contributors to your total annual weight gain. Here are a few tips to help you avoid weight gain during the holiday season.

Be Active with Family and Friends
Sedentary activities, such as sitting on the couch watching TV, are common holiday traditions for many families. Inactivity may contribute to weight gain, especially if accompanied by overeating. Doing some type of physical activity with your family may prove beneficial for weight control. Even something as simple as a family walk can get your mind off food and allow you to bond with your loved ones. You can also stay active during the holidays by signing up for a workplace or community fitness event. Races are popular options.

Snack Wisely
During the holiday season, unhealthy snacks like cookies and other goodies tend to be available for you to take as you please. When treats are easy to access, you’re more likely to snack unnecessarily. At home, this problem can be solved by keeping treats out of sight. However, that strategy is more difficult to avoid in situations that you cannot control, such as at your workplace or a family party. Try to be mindful of your snacking habits. If you find yourself munching just because there’s food around — and not because you’re hungry — it’s best to avoid snacking altogether. However, if you are hungry and need a snack, opt for real foods. Fruits, vegetables, nuts, and seeds are filling snacks that don’t contain added sugars or unhealthy fats — both of which can lead to weight gain.

Practice Mindful Eating
People are often in a rush during the holiday season, which frequently leads to multitasking during meals. Studies show that those who eat while distracted are more likely to overeat. This is because they’re to pay attention to their body’s fullness signals. To prevent this, eat mindfully and minimize distractions -including work and electronics. Try to chew slowly and thoroughly, which will allow you to better recognize your body’s fullness signals and consume fewer calories. It can also be helpful to take a few dep breaths before you start eating. This can induce relaxation and help you keep your full attention on your plate, rather than your to-do list.