OCALA, FL (352today.com) – A popular holiday song declares the weeks between Thanksgiving and New Year’s as “the most wonderful time of the year.” However, for those mindful of eating and maintaining a healthy weight, this festive stretch can feel more like “the most compromising time of the year.”

Holiday weight gain is a common concern, though research suggests it might not be as substantial as people fear. A study published in the Journal of Obesity reveals that the average person gains between 0.8 and 2 pounds during the holiday season.

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While this amount may seem minor, Mayo Clinic nutrition expert Dr. Donald Hensrud warns that the cumulative effect of annual holiday weight gain can add up over time. Additionally, individuals with higher starting weights may experience greater holiday-related weight increases.

Thankfully, it is possible to navigate the holiday season without tipping the scale in the wrong direction. Here are eight strategies to help you enjoy the festivities while maintaining your health:

Start the Day with Protein

A high-protein breakfast helps stabilize blood sugar levels, reducing cravings and curbing appetite. This approach can prevent overindulging during holiday meals later in the day.

Stick to Your Schedule

While holiday festivities can disrupt routines, maintaining consistent meal and exercise schedules is crucial. Structure and regularity can help prevent overindulgence and keep you on track.

Opt for Smaller Plates

Using smaller plates can trick the brain into perceiving larger portions, helping to control portion sizes and reduce calorie intake.

Limit Alcoholic Beverages

Alcoholic drinks, especially holiday staples like eggnog or sugary cocktails, can pack in calories. Opt for clear liquors with club soda and limit beer and wine consumption to reduce calorie intake.

Snack Strategically

Before heading to a holiday gathering, have a protein-rich snack such as yogurt or a shake. This can help you exercise more self-control when faced with tempting spreads.

Focus on Nutrient-Dense Foods

Prioritize vegetables, whole grains, and lean proteins. Reserve smaller portions for calorie-dense options like fried foods or creamy dishes.

Manage Holiday Stress

The festive season, while joyous, can be stressful. Avoid stress-eating by turning to healthier outlets such as exercise, meditation, or speaking with friends.

Shift the Spotlight Away from Food

Plan holiday activities that aren’t food-centric. Replace cookie-baking traditions with creative crafts like wreath-making or decorating ornaments.

By adopting mindful behaviors, you can enjoy the season’s festivities without compromising your health. This year, make the holidays memorable for all the right reasons — without adding extra weight to your New Year’s resolutions.