'Tis the season for great parties, gifts, fabulous food and drink. It is also the season where the average person gains 10 or more pounds. This weight gain may account for the reason why January is the busiest season in the weight loss business!

In order to avoid gaining weight this December, we offer you these practical steps to help maintain your current weight and mitigate the negative effects of this year's festive indulgences;

Drink More Water - The holiday season usually means more alcohol and at 7 calories per gram those beverage really add up. This year drink at least one glass of water for every alcoholic beverage - alternate the two. Not only will you drink less you will also be helping your body to detoxify from the alcohol you do drink.  

Use Smaller Plates - When picking up a serving of treats be sure to grab the smallest plate. Using a large plate is an invitation to over indulge. This step alone can save you several hundred empty calories year-round!

Minimize Sugars - Sugar is the primary contributor to weight gain (due to its effect on blood sugar) and is a major contributor to immune dysfunction. Keep your intake of sweets to a minimum. When you do eat sweets, eat them mindfully by keeping a mental count on how many you have eaten. This will help you avoid eating the entire bowl. 

Calories In - Energy Expended = Weight Management - Avoiding seasonal treats is difficult and, quite frankly, not a lot of fun! So, when you do reach out for a festive treat, keep in mind how calorie dense sweets and other holiday "treats" really are. An average size truffle could easily run 100 calories. Believe it or not, it takes some effort to burn 100 calories on a treadmill. When you do indulge, be sure to increase your activity level for that day. 

Pre-Party Protein - Before heading out to any parties or functions, have a source of protein. The protein will release glucagon and leave you feeling satiated and less likely to overindulge when you are faced with the candy tray.   

Eat Slowly and Chew Thoroughly - Sometimes all of the great tasting treats get us excited and we consume too much too fast. This year take the time to truly savor your indulgence. Chew your food slowly and mindfully and breathe between bites. This will help give your brain a chance to register a "full" signal and let you know you have had enough.  

Move it, Move it, Move it - There is no substitute for exercise. When you exercise and build muscle you make your body better able at managing the calories that you consume. Even if you can't make it to the gym you can always walk (instead of driving), take the stairs (instead of the elevator), add simple exercises into your routine at home or work:  squats, push -ups, jumping jacks, burpees and crunches. Even though you are busy you can still put aside as little as 10-minutes each day for some effective exercise. Daily exercise in any form will go a long way towards reducing your chances of weight gain this holiday season. 

Take control over your eating habits now and know that every step in the right direction counts. The weight management journey is won with small steps repeated over time. In conclusion, enjoy the holiday season … eat, drink, exercise and be merry! 

Our best wishes go out to you and yours - Merry Christmas, Happy Chanukah, Happy Diwali, Happy Kwanzaa, Feliz Navidad