Most of us assume that we’ll gain a few pounds over the holidays, but then we’ll get to work and lose it in January. But if you’ve been faithfully following a medical weight loss plan, you might dread losing a bit of your progress.

Well, here’s some good news for you: Weight gain is not inevitable over the holidays! Remember that you’re in control; the holidays aren’t in control of you. Having said that, it doesn’t hurt to review your eating regimen and make a few changes to help ensure that holiday weight gain doesn’t sneak up on you.

Don’t make assumptions. When you assume that you’ll gain weight, that’s like subconsciously giving yourself permission to do exactly that. Instead, remind yourself that you will stick to your health goals.

Review your eating plan for the week. Writing it down is even better, because taking that action will support your commitment. Write down your eating plan for the week, prep your meals and snacks, and focus on what you are eating instead of what you aren’t.

Allow yourself a little wiggle room. Choose something that you really enjoy each year, like Aunt Debra’s fudge or your favorite holiday appetizer, and go ahead and plan to live a little. Allow yourself a reasonable portion of your favorite holiday food, and move on.

Add an extra workout this week. Make it something fun, that the whole family can enjoy. Maybe you can sign up for a charity walk the day after Christmas, or you can all take a hike together. Playing outdoor games with the kids counts, too!

Focus on what you can have, rather than what you can’t. Continue to meet your servings goals for fruits and vegetables, and fill up on healthy foods before heading out to holiday gatherings.

Stand up. Avoid sitting; stand up and mingle instead.

Avoid drinks. Holiday cocktails are packed full of empty calories from sugar, but they aren’t very filling. The act of chewing actually signals satiety to your brain, so opt for crunchy foods and fiber-rich produce over liquids.

Remember your water. And of course, remember your water. Stay hydrated so that your brain doesn’t confuse thirst signals with hunger cues.

If you do find that you’ve gained a few pounds over the holidays, don’t beat yourself up about it. Schedule an appointment with us, and we’ll help you get your medical weight loss plan back on track in no time.