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After indulging in decadent, calorie-laden foods over the holidays, some college students may be dealing with the typical holiday season weight gain after the break.

Despite popular belief, a person usually gains only about a pound during the holiday season- not five to ten pounds as was once suspected. A pound may seem insignificant, but a 2000 study done by the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) found that the weight gained during the holiday season accumulates over the years and contributes to obesity later on.

The holiday season is an especially hard time for many students to maintain healthy eating habits because it’s hard to resist the home-cooked meals and treats that you’ve been longing for while away at school. Since the season of merriment only comes once a year, you should give yourself some leeway when it comes to enjoying gatherings with friends and family. But, in order to maintain your weight, you must keep a few things in mind.

1. Portion size, portion size, portion size Because rich, fattening foods are holiday staples, it may be hard to avoid them altogether. Instead of completely forgoing the hot chocolate, macaroni and cheese or pumpkin pie, consider eating smaller portions. Why torture yourself when you can enjoy in moderation? When you find yourself surrounded by foods you know aren’t good for you, eat to taste, not to get full. Adopt a “been there, done that” mentality; once you’ve tried something, move on. It also may be a good idea to eat a healthy and slightly filling snack before you attend holiday festivities, this way, you’ll be more discerning about the food you choose to eat later on.
2. Eliminate the icing on the cake An easy way to cut calories is to skip unnecessary toppings and extras like whipped cream, dessert sauces, croutons and creamy salad dressings. A single 9 gram serving of Cool Whip contains 25 calories. Instead of ranch or blue cheese dressing, opt for oil-and-vinegar based dressing. Kraft Ranch Dressing packs 148 calories in a 2 tablespoon serving. Compare that to balsamic vinaigrette which, depending on the brand, can contain as little as 60 calories per serving. Also, keep in mind that the serving size on the bottle is a far cry from the amount we actually use; it’s not uncommon to use twice as much as the stated serving size.
3. Eat more, exercise more The more calories you’re taking in, the more calories you should be burning. Take advantage of fun seasonal activities like ice skating, snow boarding or holiday shopping. Don’t be a wallflower- at holiday parties get up and burn some calories by dancing!
4. Learn how to substitute We’ve already gone over the cream dressing vs. oil-and-vinegar salad dressing debate, but there are several other food items that can be substituted for healthier options. Instead of a chocolate chip cookie why not have gingerbread or an oatmeal raison cookie? Instead of carrot, chocolate or cheese cake, have a slice of pumpkin pie; it’s loaded with vitamin A and a serving only contains about 172 calories. If you’re of drinking age, you can save up to 36 calories by opting for a glass of champagne over a class of wine. Can’t fight off those sugar cravings? Instead of reaching for the dessert tray, grab a candy cane; they don’t contain very many calories and they’re fat free.
5. Prepare in advance If you know you’ll give in to holiday temptation, you could always go on a health kick weeks before festivities begin. Don’t starve yourself, just change your eating habits. In other words, you may want to rethink those late-night pizza deliveries or spur-of-the-moment McDonald’s visits. Drink plenty of water and increase your intake of fruits and vegetables. Use the substitution method and chose white meat over red and baked food over fried. When the holidays are over, it may be easier for you to stick to your new healthy eating routine.