by Rachel Brougham

Created on: September 25, 2008   Last Updated: October 06, 2008

It's estimated that the average adult gains anywhere from 2 to 7 pounds between Halloween and the New Year. And while you may drop some of the weight after the holidays are over, the pounds that stick around will add up year after year. That extra piece of your child's Halloween candy, to Aunt Linda's famous pecan torte are once a year treats you might feel you need to enjoy. And that's fine, since there are some simple strategies that can help you enjoy all the holiday treats this season while keeping your waistline in check. Moderation is key, and with it you'll be able to indulge without the guilt.

First, create a plan before the holidays. Have an idea how you're going to incorporate a workout routine into your busy schedule. Studies show even a 30 minute walk three times a week can help ward off weight gain. And the more you move the better, you'll burn more calories and have more room for that piece of pie. Don't put your fitness goals off until the first of the year, finish the year strong and you'll be able to start the year off without pounds to lose.

Second, be prepared for treats. If you work in an office, you'll often find that the holidays often come with treats from coworkers and clients. Be prepared ahead of time and bring your own healthy meals and snacks so you won't be tempted to overindulge on office goodies during that afternoon snack attack.

When you know you have a party or event to attend, eat something first. That's right, eat something before you go. A piece of fruit, yogurt, or a slice of whole grain toast with peanut butter will cut the hunger pains so you won't feel that you need to overindulge in everything. Enjoy a few treats, but don't go overboard. When people deprive themselves all day to "save up calories" they get themselves in trouble because they find themselves so hungry it's difficult not to overeat.

At holiday dinners, go easy on the dressings, gravy and high calorie condiments and enjoy seconds on vegetable and lean meats.

On days when you're feeling tired or sluggish but still feel you need to get a workout in, commit to just 10 minutes of exercise. 10 minutes can get your heart rate up, and a little can go a long way. 10 minutes may also help pull you out of a slump and you may find yourself going for longer. To sneak in even more exercise, park far away from your destination and walk.

Seek out healthy options first. When you're at a party, load up on healthy selections such as veggies, fruit, lean meats and dairy. You'll not only get more nutrients, but you'll also load up on fewer calories and be able to enjoy that dessert guilt free.

Watch the alcohol. The average alcohol drink can contain anywhere from 15-300 calories. Enjoy a glass of wine or a beer, then switch to water or diet soda. This can help cut hundreds of calories a day.

With a little planning you can enjoy the holidays, not gain weight, and stay in shape. It just takes a little bit of preparation.

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