Looking forward to the holidays season but dreading the extra pounds that come with the consumption of all those tasty treats?

Sara Aloimonos, a functional nutritionist and owner of Nourish North; Devin Madsen, personal trainer and co-owner of the Racquet Club; and Inemesit Graham, a personal trainer for the Racquet Club, share some tips and advice on how to limit the damage and why you shouldnSA国际影视传媒檛 beat yourself up if you overindulge a little.

Aloimonos encourages people to fill their plate to increase their intake of healthful foods.

SA国际影视传媒淢y main recommendation is to have balance. Fill your plate with lots of fruits and veggies first, and then any empty spaces on your plate you can fill with foods you wouldnSA国际影视传媒檛 normally indulge in.

SA国际影视传媒淵ou can still enjoy being part of the Christmas festivities, but also try to keep in line with your health regime.SA国际影视传媒�

She also suggested that individuals can bring their own healthy dish to an outing where rich foods would be tempting.

Madsen said that managing oneSA国际影视传媒檚 calories will be the greatest factor for weight gain over Christmas.

SA国际影视传媒淚tSA国际影视传媒檚 probably the hardest time not to gain (weight),SA国际影视传媒� he said. SA国际影视传媒淭he biggest thing in gaining (weight) is your calories in and your calories out.

SA国际影视传媒淢ost of the time over Christmas, youSA国际影视传媒檙e going to be eating more and youSA国际影视传媒檙e going to be just hanging out, relaxing with family, and thatSA国际影视传媒檚 totally understandable.SA国际影视传媒�

He shared a key strategy in maintaining his own weight over Christmas.

SA国际影视传媒淚SA国际影视传媒檓 going to have a little bit of a lot of good food. Smaller portions, I find, is the key to still getting all that good food easier (without) putting on those extra pounds.SA国际影视传媒�

SA国际影视传媒楲isten to your hunger cuesSA国际影视传媒�

Graham said that you should avoid over-consumption by listening to your body.

SA国际影视传媒淢y advice is just to eat the way that you usually do. Start eating when youSA国际影视传媒檙e hungry and stop when youSA国际影视传媒檙e satisfied.

SA国际影视传媒淲hatSA国际影视传媒檚 helpful for general health is just learning to listen to your hunger cues.SA国际影视传媒�

When asked if people should seek an alternative to eating sugary foods, Graham reiterated her previous suggestion to eat the way you usually do.

SA国际影视传媒淚 donSA国际影视传媒檛 think itSA国际影视传媒檚 enough to find an alternative. People often stigmatize foods as good and bad, and food has no morality. Food is food and every one offers nutrients. We just have different levels of nutrients and vitamins from different foods.

SA国际影视传媒淚f you enjoy the sweets, (do not) deny yourself of that. When we deny ourselves when we tend to crave it, weSA国际影视传媒檒l over-eat it.

SA国际影视传媒�(If) we allow ourselves to have the things that (we) suddenly crave, then (we) feel satisfied and you donSA国际影视传媒檛 over-eat.SA国际影视传媒�

Madsen said that when it comes their eating habits, people should extend grace to themselves over the holiday season.

SA国际影视传媒淒onSA国际影视传媒檛 beat yourself up. When youSA国际影视传媒檙e having fun and enjoying it, just enjoy it. DonSA国际影视传媒檛 regret it.

SA国际影视传媒�(When) the holiday season is overSA国际影视传媒� youSA国际影视传媒檙e going to get back to (your regular routine). All that weight that comes on will come back off.SA国际影视传媒�

He also stated that itSA国际影视传媒檚 not a good strategy to cut foods that you like out of your diet.

Momentum lost

Aloimonos encourages exercise throughout the holiday season. She said it can help counter the pressures that the holiday season brings.

SA国际影视传媒淔amily drama, buying gifts, decorating, setting up, baking. All that can be added stress,SA国际影视传媒� she said.

SA国际影视传媒淭ry to stick to your exercise regime,SA国际影视传媒� she urged. SA国际影视传媒淚f you normally exercise every day, donSA国际影视传媒檛 use the holidays as an excuse just to dump all of that. Try to keep at it. Just set that time aside.

She said workout momentum can be lost over the holidays SA国际影视传媒� sheSA国际影视传媒檚 seen it happen to some of her clients.

SA国际影视传媒淭hey give up their exercise over the holidays, and when they get back on January 1, itSA国际影视传媒檚 really hard to get back into it,SA国际影视传媒� she said. SA国际影视传媒淭heir bodies are just not where it was before the holidays. They say theySA国际影视传媒檝e lost their motivation just because they stopped their routine.SA国际影视传媒�

However, Graham said habits are formed from doing things consistently over a long period of time. Although she encourages eating only when youSA国际影视传媒檙e hungry, failing to maintain routines over Christmas will not make a dramatic difference, she suggested.

SA国际影视传媒淭his shouldnSA国际影视传媒檛 be a focus about gaining weight over the holiday season. The holiday season doesnSA国际影视传媒檛 represent our everyday (lives). The Christmas season happens one time of year, so (we should) be flexible with our approach to our bodies and to our nutrition,SA国际影视传媒� she said.

SA国际影视传媒淥ur bodies are a result of our habits SA国际影视传媒� the things that we do consistently SA国际影视传媒� not the things that we do in one single moment. Even if you are over-eating at Christmas, thatSA国际影视传媒檚 just every once in a while. You can go back to your normal habits afterwards,SA国际影视传媒� Graham added. SA国际影视传媒淵our bodySA国际影视传媒檚 not going to change dramatically because youSA国际影视传媒檝e changed your habits for two weeks.SA国际影视传媒�

Aloimonos encourages people to stay hydrated but to have water between alcoholic or festive beverages. She also suggested, when cooking or baking, to substitute ingredients for healthier alternatives.

SA国际影视传媒淭hey can swap out traditional (ingredients). If theySA国际影视传媒檙e using lots of butter, (consider) using less butter or using coconut oil in its place,SA国际影视传媒� she advised.

Graham said eating food is not just for satisfying our hunger, but part of our emotional journey as well.

SA国际影视传媒淚tSA国际影视传媒檚 about the experience of eating. It brings memories. Food can help us feel whole,SA国际影视传媒� she said.