So just how much weight does the average American actually gain over the holidays? Forget the oft-repeated myth that it’s close to 10 pounds. Researchers have found the gain is between one and two pounds. But that’s only the average. According to a study published in the journal Clinical Medicine & Research, you are more likely to pack on up to five pounds if you are overweight.

While gaining only one to five pounds may not seem like a big deal, consider this. Researchers have also found that we usually don’t shed the annual weight gain. That means putting on just two pounds over the holidays could add ten pounds to your weight in five years.

Eat (and drink) mindfully

You don’t have to walk around during the holidays obsessively tracking the calories you consume. However it is a good idea to stop before you dive into the treats, think about the excess calories you could be downing and consider the potentially weighty consequences. The goal isn’t to deprive yourself of all the goodies – but don’t dive into them mindlessly, either.

It takes about 3,500 extra calories to gain a pound. That may sound like a lot but hundreds and even thousands of extra calories add up quickly when you are eating – and drinking – holiday treats. Registered dietician Marisa Moore notes that high calorie drinks like “designer” pumpkin spice lattes topped with whipped cream, eggnog, mint chocolate chip milkshakes and caramel apple cider are examples of popular and tempting seasonal items that can pack a serious calorie punch.

“It's okay to indulge once in a while but beware that a peppermint chocolate chip milkshake, for instance, can rack up as much as 900 calories a pop!” Moore tells Synergy. She points out that while you can burn up 500 calories working out for an hour on the treadmill, you can down that many calories in a couple of minutes by slurping up a gingerbread latte.

“Order your coffee and lattes ‘skinny with no whip’ to save up to 200 calories per drink,” says Moore, who is the Academy of Nutrition and Dietetics Spokesperson.

Pick, plan and choose

Moore tells Synergy the answer is “yes” – if you plan, pick and choose what you are eating wisely. “Give yourself permission to have a treat but just pick one really good one or your favorite,” she suggests. “Don’t waste calories on food that doesn’t taste good. The first couple of bites are where we tend to get the most pleasure anyway.”

Headed to a party with a buffet full of scrumptious fare? Start off with an eating plan. “First of all, don’t show up at a holiday party stressed from the day or starving. Don’t skip meals during the day to ‘save calories’ for the party later. That strategy usually backfires into a ravenous attack on the buffet,” Moore says.

“Have a handful of nuts or a piece of fruit an hour or so before the event to take the edge off hunger. Then enjoy the food at holiday parties but focus on choosing veggies first. This way you fill up on the lower calorie options.”

Likewise, when you are planning your own festive holiday meals and get-togethers, plan desserts around fresh seasonal fruits, like pears, apples and oranges instead of calorie-loaded confections. “Top with cinnamon, nutmeg, ginger and honeyed or vanilla Greek yogurt and add slivered almonds or walnuts for crunch,” Moore suggests.

She also points out that you can plan holiday shopping so it helps, instead of hurts, your efforts to not gain weight this season. Hitting the mall instead of online shopping can be great exercise because all that walking burns calories.

“Don’t shop hungry”, Moore adds. “Eat a protein and fiber rich breakfast before heading out and plan to take a lunch break. If you’re making a day of shopping, pack nuts, apples or pears to snack on so you’ll not be lured by the aroma of cinnamon rolls and decadent pumpkin spice lattes at the food court.”