Simply saying no isn't enough to avoid holiday weight gain

According to nutritionists, the average person gains 5-7 pounds during the holiday season. Our inner brat nags us, insisting that we "really need" that extra helping of pie. Eat a salad before attending a cocktail party to avoid being tempted by all the snacks. Most people abandon their diets later in the day, when willpower is at its weakest. The key is to limit your vulnerability to temptation. Place treats in the back of a cupboard or refrigerator and wrap them in opaque paper or plastic so they don't stand out.

The holiday season is rapidly approaching. Magazines and newspapers have been printing recipes and enticing photographs of rich, mouth-watering treats like cookies, candies, dips, and calorie-laden drinks for weeks.

Then, in the same issue, they give advice on how not to eat all of this. Pace yourself, they say. Keep it to one tidbit every half-hour. Eat a salad before attending a cocktail party to avoid being tempted by all the snacks. Yeah, like my inner brat is going to forego the fondue because I've already loaded up on lettuce.

According to nutritionists, the average person gains 5-7 pounds during the holiday season.

It's difficult to resist all the treats, especially when we see them in advertisements and displays, as well as on counter tops at home, work, and when visiting. Our inner brat nags us, insisting that we "really need" that extra helping of pie. Or it rationalizes that a couple of cookies aren't much and that we can exercise more later.

It's difficult to keep your weight under control at this time of year. It's a good strategy to "just say no" to occasional temptations, but it doesn't work when you're bombarded with images, aromas, and offers of one treat after another.

Controlling oneself is mentally taxing. When you repeatedly say "no" to treats, your mental energy slowly depletes. That's why most people abandon their diets later in the day, when their willpower is at its weakest.

A better solution would be to avoid asking the yes/no question in the first place. The key is to limit your vulnerability to temptation. Here are some pointers:

1. Place treats in the back of a cupboard or refrigerator. Wrap them in opaque paper or plastic so they don't stand out.

2. If there are treats on counters or desks at work, reroute yourself so you don't walk by them.

3. Avoid reading recipes for high-calorie foods. Turn the page quickly when you see photos of cakes and other desserts in magazines. There is less temptation when there is less exposure.

4. If you attend business-related holiday cocktail parties, make a point of only visiting the buffet table once. Stay for no more than half an hour if possible.

5. Get some fresh air every day. Nature helps to clear your mind, making your cravings less noticeable.

6. Get more rest. Not only will you be more alert and less irritable, but research shows that people who sleep more have a better balance of the hormones that regulate hunger - and they weigh LESS than those who don't sleep enough!