Five tips for avoiding holiday weight gain

From the traditional turkey feast at Thanksgiving through the festivities of New Year's Eve, the holidays provide many opportunities to share special foods with special people. Unfortunately, many people wake up on New Year's Day only to find they've gained unwanted pounds. By planning ahead and following a few simple tips, you can enjoy the holidays without worrying about weight gain.1. Eat moderately - and regularly. It's easier to avoid over-indulging on holiday treats if you eat healthy foods throughout the day to keep your energy levels stable. Enjoy a good breakfast and eat every four to five hours. If you don't get a chance to eat before going to a holiday party, fill up on high-fiber snacks such as vegetables and salad. You can still sample the desserts, but with a full stomach you'll be more in control. Above all, remember that one or two days of indulgence is not the end of the world - you can embrace the celebration so long as you remember moderation over the course of the holiday season.2. Avoid eating on the run. When hurrying between holiday errands, sometimes we end up eating whatever is easily available because we're just in a hurry. Too often, this means eating a high-fat, high-calorie meal at a fast food restaurant. Plan ahead for healthy options such as low-fat nutrition bars, fruits, nuts and non-caloric drinks - and you can save those calories for your favorite seasonal dessert.3. Drink plenty of water. An increase in appetite may suggest dehydation, so drink plenty of water throughout the day. Remember you may need extra water if you drink caffeinated beverages and alcohol. While there are various guidelines for how much water to drink, in reality everyone's needs are different. So make a plan that works for you.4. Get moving. If you think you're too busy to add physical activity during the holidays, try incorporating exercise into your errands and shopping. Every little bit helps. Park a little further from the store and get a short walk. When shopping, take a lap or two inside the store. You'll add some exercise - and maybe you'll find a bargain along the way! Get a pedometer and set a goal for your number of steps each day. 5. Give yourself a break. Stress may trigger behaviors of overeating. Try to find just 15 minutes each day when you can "just be" to reset and re-energize your mind. Get a good night's sleep - most people need at least seven to eight hours. Lack of sleep can cause low energy during the day, which can trigger overeating. These tips can help you plan for managing your weight while enjoying the holidays. Everyone has different needs, so make the plan work for you. By becoming aware of your health during the holidays and every day, you can meet your short-term goals - and get a start on behavioral skills that help you keep a healthy weight all year.- Lily Fernandez-Thiede is a health educator at Kaiser Permanente's Lincoln Medical Offices.