You can survive the holiday season without putting on pounds. Rather than trying to lose weight over the holiday season, it might make more sense to set your goal to not gain any weight over this holiday party season. This is achievable with a little effort and planning.

Always remember that it's much easier to keep the weight off than it is to lose it later. Be selective in your food and drink choices. Don't skip your exercise, increase it if you can. And the holiday season will not result in a weight gain for you. You can enjoy the holiday parties, fabulous food and drink and still control your weight.

Gaining weight in the winter is a common problem for many people. It is not uncommon to gain a few extra pounds every winter. The problem is that as we get older, these pounds are not so quick to come off in the summer. Somehow, a few of these pounds manage to stick around. Each year we seem to get a little bit heavier. As time goes on it seems very difficult to lose these extra pounds. Naturally, we should ask ourselves why does this happen and what can be done about it?

There are apparently several contributing factors. The obvious one is that we have a genetic disposition to store fat when the winter comes. You can observe this in animals. Likewise, it was probably crucial for the survival of our ancestors. Those additional layers of fat protect us from the cold. Additionally, the stored fat can be used as fuel in the winter and the early spring. Traditionally, this is when food stocks would be very low. It makes sense that we tend to eat more in the fall when food is plentiful. Unconsciously we probably choose foods that are higher in fat content.

Another factor is that hormone levels very likely influence our gaining of weight. The chemical processes in our brain create variations in our appetites and our cravings. On top of that, there are some neurotransmitters that probably influence the way that we select food. People that have weight problems very often have low levels of these neurotransmitters. This results in excessive appetite, sleep disorders and even depression. An additional factor is the diminished daylight from the shortening days during this time of year. This often causes what can be referred to as seasonally affected disorder or winter depression.

A quick fix for these seasonal disorders is to eat foods that provide a sugar rush. What happens is that people that feel poorly in the winter will gravitate to eating the wrong foods and to over eat. This is a vicious cycle where we eat the wrong foods, gain weight and get depressed. This can be a very difficult cycle to break.

This combination of factors leads us to eat foods that are high in simple carbohydrates and sugar. We consume more sugar, cookies, chocolate, pies and junk food in the winter. These foods contain higher levels of fat and sugar.

There is a simple solution to this problem. Just substitute foods that are also high in carbohydrates. This is what our bodies crave. But instead of eating simple carbohydrates you should switch to foods that are complex carbohydrates. These would include, but are not limited to, wholegrain bread, wholegrain rice, cereals and whole fruit (seasonal).

Christmas focuses the attention on parties and all the wonderful people in your life. But also brings the stress.

There are so many things to get done between now and the New Year, so many people to see, so many places to go, so many parties to attend, and so much delicious food to eat. It is no wonder most people gain seven to ten pounds during the holidays!

Seven to ten pounds in two months! There are 3,500 calories in one pound of fat. That means in order to gain seven or ten pounds you have to eat an extra 24,500 - 35,000 calories. To burn off these additional calories you would have to walk for 2.5 to 3.5 hours a day. Do you have that kind of time? Think not. If you like to run you only have to run for about an hour. That seems more doable. Of course it is the holiday season - who has any extra time? So how can we avoid gaining all that festive fat?

Here are the two most important things you can do this holiday season to prevent the pudge:

1) First and foremost is controlling what you put in your mouth. It only takes you about 10-15 minutes to eat 400-580 calories and it takes at least an hour of running to burn them off, longer if you walk. So, as you can see, it is a lot easier not to eat the calories than to burn them off. Here are some tips for controlling the number of calories you eat:

* Don't use the holidays as an excuse to over eat. Commit to controlling your portions.

* Plan for your feasts. Eat fewer calories leading up to big dinners

* Eat your veggies. Go ahead, load your plate. Veggies help to fill you up and are low in calories.

* Drink your water. Have a tall glass right before a meal to help fill you up and keep you hydrated.

* Limit your alcohol consumption. Indulge sparingly. One drink slows down your fat metabolism for up to 48 hours.

* Stay away from the sweets. The taste isn't worth the price you pay in weight gain.

* Beware of the mindless holiday snacking. A little bit of this and a little bit of that will make you fat.

* Smile. Stay happy. Stressed and depressed people eat more.

2) Maintain or start an exercise program. Staying active and moving your body will help you burn some of those extra calories. Plus, exercise is one of the most effective methods for reducing stress. Exercise has been shown to be a powerful anti-depressant with no harmful side effects. Remember, stressed and depressed people eat more. An easy thing your can do every day is a 15-30 minute walk. One of the most common reasons for not sticking to an exercise program during the holidays is lack of time. Here is a simple, quick, fully functional, easy-to-do 3 exercise, 9 minute happy holiday workout:

9-Minute Holiday Workout

It starts with squats. Squats are great because they use a bunch of muscles - your calves, hamstrings, thighs and core. Using a bunch of muscles means burning a bunch of calories. To do the squat with perfect form, start by standing tall, shoulders rolled back. Initiate the squat movement by pushing your hips straight back. Go as low as you feel comfortable until your thighs are parallel to the floor. Then stand back up. That is one repetition. Your goal is to do as many repetitions as you can, with perfect form, in one minute. Stop and rest if you need to and then try a few more repetitions.

Next exercise, push ups. Push ups strengthen and tone your arms, chest and core. You can do these on your knees or toes or a combination of both. Start with your hands slightly wider than shoulder width apart and on your knees or toes. From the top of your head to your heels (or knees) should be a long straight line. Lower yourself slowly until you have a ninety degree bend in your elbows. Push yourself back up. It should take two to three seconds to lower yourself down and one to two seconds to push back up. Your goal is to do as many repetitions as you can, with perfect form, in one minute. Stop and rest if you need to and then try a few more repetitions.

The third exercise, hip lifts, aka, bridges. Hip lifts strengthen and shape your butt, hamstrings and core. Start by lying on your back with your knees bent and your feet flat on the floor. Bring your feet and knees together. Lift your hips as high as you can and then lower back to the floor. As you go through the motion keep your knees together. Your goal is to do as many repetitions as you can, with perfect form, in one minute. Stop and rest if you need to and then try a few more repetitions.

Do all three exercises once, that will take three minutes. Repeat all three exercises two more times and you will have completed your 9 minute workout. Remember to do each exercise with perfect form and remember to breathe - it is important. Do this workout every other day. Compliment this workout with regular walks and enjoy a happy holiday season.

Don't forget your exercise routine over the holiday season! Physical activity simply drops for most of us in the winter. When it is cold outside, this is a natural thing to do. It is essential to make the effort for greater physical activity.

Plan shopping, parties and get togethers so you can make time for exercising. Keep up your exercise routine as much as possible. When shopping, take the stairs and not the escalator. If time permits increase your exercise over the holiday season. Increasing your exercise routine during the holiday period will allow you to eat some of that fabulous holiday food without feeling guilty.

The party scene is full of tempting food and drink. There are ways to have a good time without overeating.
Check the great tips in story "Eating Out the Healthy Way"!

Over the holiday period, you might have to be satisfied with the status quo. That is not losing weight but more importantly not gaining any.

Avoid the usual holiday weight gain this year by controlling how much you eat and maintaining a regular exercise program. It is that easy. All you have to do is do it.

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