The holiday season can be a bit chaotic with the whirlwind of parties and gatherings. It may be tempting to indulge in every goody available, but entering the holiday season with a few tips in your belt — may help prevent weight gain this season!

Don’t be that person

You know that person. The one who brings sweet treats, candy and all of the above to work for fellow co-workers to eat. Not only are those foods tempting (because they are full of fat and taste yummy), but if these foods are left in a stressful work environment, the employees may tend to eat due to stress. When we are stressed, we typically eat the first available food item and we aren’t able to identify when we are satisfied. Basically, stress eating leads to overeating. If we all stopped bringing unhealthy holiday food items to work, it could drastically help those who are trying to “eat right” as well as help those who aren’t.

Get enough sleep

Recent studies have shown that inadequate sleep can cause adults to consume close to 300 extra calories a day as well as choose higher calorie/higher fat foods. This tip may be helpful the night before a big holiday party when high-calorie foods are offered but always helpful to practice each day to prevent daily overeating.

Choose wisely

So, now you’ve stopped eating high calorie foods at work and you’re sleeping at least seven hours each night — now, the big holiday party night is here. What do you do? Set yourself up for success in terms of keeping your calorie intake in check. If you decide to consume alcohol, remember that it will provide additional calories to the choices you eat from the food table. Try only choosing food items that are “special,” “different” or “only offered during the holidays,” as these can be enjoyed in moderation. If there are food items that you could eat most anytime, don’t plate those for yourself at the party, as these will only add extra calories.

Portion control

The Calorie Control Council estimates that Americans consume roughly 3,000 calories at one holiday meal! That one meal could easily cause a weight gain, but then we eat the same high-calorie foods as “leftovers” for several days after the holiday. By simply decreasing the size of your plate, you could easily reduce the amount of calories consumed by half! If smaller plates are not available, set an invisible boundary on your plate and tell yourself not to cross it with your food portions. It may help to take smaller bites of each food as this can provide a more heightened sense of satisfaction and can cause our brain to help trigger “fullness” earlier. So, by plating a smaller slice of that pecan pie and then taking small bites of it can save you roughly 100 calories.

To be serious for a moment: our health shouldn’t be taken lightly. We should take care of our health because we will miss it once it’s gone. If weight maintenance is a goal that you are striving to achieve, don’t wait until New Year’s to begin working towards it. Think of food as an essential part of life that you get to enjoy several times each day yet not too much of at each setting. Americans are fortunate in that our food supply is so vast; therefore, don’t let the holidays be a time where you feel the need to eat more than what is necessary. Let’s use the holidays and the holiday gatherings and parties to enjoy family/friends and fellowship!

Ashley Corbett, MS, RD, LDN is a registered dietitian with Vidant Wellness Center and Vidant Beaufort Hospital.