by Holly Smith
UHCLIDIAN STAFF

Every holiday season many people put on extra pounds. The problem is that most people never lose those pounds and over the years it adds up.

During the holidays people typically eat foods that are not part of their everyday menus. Compounding the problem, many people eat more than they normally would. Traditionally, the holidays are a time for many to eat, drink and be merry.

"A traditional holiday meal can supply upwards of 3,000 calories," said Lynda Johnson a nutrition specialist in her article for the Associated Press, Get through the holidays without the extra pounds.

"That is more calories from a single meal than what most people require for a whole day."

Experts say that eating 500 extra calories a day between Thanksgiving and New Year's can result in the possibility of going up one clothing size.

To avoid having to purchase a new wardrobe, experts provide an overabundance of information on the Internet about how to battle these holiday pounds.

Although the information on the Web is readily available, it is important to know where it is coming from in order to avoid unhealthy diet fads.

Begin by checking with a personal physician to see what they suggest regarding weight loss. Most professional nutritionists would agree that the most important tool to take into the holiday eating season is to have a plan of action. One action item might be learning how to make traditional holiday meals using healthier food substitutes.

For example, using chicken broth instead of butter works in many recipes. It might also be beneficial to include in a plan responses to fattening food offers, rules about eating second helpings, and scheduled time for physical activity.

Personal plans vary, as does the advice of experts, but most agree that once a plan of action is in the works it should be written down in order be more concrete.

"Watching the portion one eats is a great way to avoid extra weight gain during the holiday season," said Jodi Tharp, office manager for a Jenny Craig center in Northwest Harris County.

Most nutrition professionals agree that this portion-control process is easier said than done. To accomplish the daunting task of portion control, experts give a variety of tips.

First, nutritional experts say, never go to holiday gatherings or feasts hungry. It is better to eat a healthy snack before a big holiday meal to avoid overeating.

Another suggestion is to go vegetarian for an event, because that automatically limits what you can eat. Other tips included eating slowly, avoiding snacking throughout the day and minimizing alcoholic beverages.

"Limit alcohol intake," said Johnson in her article. "Alcohol contributes seven calories per gram but essentially no other nutrients."

Also, according to many physicians, drinking lowers people's willpower and they might eat more than they had intended to based on their personal plan of action.

"It is possible to eat some of everything during the holidays and not intake excessive calories," said Johnson. "The key is to eat sensibly, be physically active and reduce calories where possible, while realizing that some foods we eat during the holidays will be high in calories."

Ways to burn 3,500 calories exercising one day per week for six weeks:

• Dancing with friends for two hours.

• Shopping for approximately four hours.

• Writing holiday cards for about five hours.

• Wrapping gifts for around six and one-half hours.