You know they're coming -- those tasty holiday foods and beverages. 'Tis the season for eggnog, peanut brittle, cookies, cakes and delectable entrees. Oh, but don't talk about it! After all, there's all of those calories and you don't want to gain weight.

The average American will gain 4 to 6 pounds over the next two months. For some of us, the weight gain can be significantly more. Overindulging is easy to do. How many locations can you visit in one day, only to find holiday cookies and candies? And what about at home? There are all kinds of yummies to keep around the house. Then you have parties and visits to and from friends and family. Finally, there's the holiday itself. You see, it's not only the holiday that causes so much weight gain, it's the days surrounding the holiday.

Talking about it and planning ahead is exactly what you should do to avoid weight gain. If you allow yourself to fully participate in every caloric aspect of the holiday season, then you will have visible weight gain.

Personally, when Thanksgiving rolls around, I'm going to eat. And I'll probably eat to an uncomfortable level. This one- to two-day splurge will not cause significant weight gain. Significant weight gain is a chronic happening and the two months of the holiday season is ample time to put it on. Here are some tips that will help you to avoid weight gain over the holidays:

Tips for Holiday Wellness

• Plan to modify your workout routine. Often people will sacrifice exercise to keep up with all of the hectic demands of the holiday season. Rather than cutting out exercise, try cutting back. Even if you do a quick 20-minute walk as opposed to your one-hour hike, you're doing your body good.
• Pick and choose which holiday events you wish to celebrate/eat at. Again, if you look at the holiday as a two-month period of time to eat, drink and be merry, then you're in for weight gain. Instead, maintain your health and select only certain occasions to enjoy the holiday festivities and then go back to the program the next day. Do this and I think you'll actually enjoy yourself more.
• Plan to exercise the day of a holiday event. If you know you're going to splurge at a party, try getting a small workout in on the day of your occasion. Burning extra calories will keep those dangerous seasonal snacks from ending up on your hips and thighs. You'll feel better, look great and enjoy the party more.
• Work out during the holidays and have fun. Ultimately, you should have a combination of both exercise and holiday fun. If you go around all November and December saying you're on a diet and just can't gain weight, then you probably won't have too much fun. Likewise, if you stop exercising, you won't be feeling very healthy. In this case you may experience what is known as the "holiday blues."

  Remember, I want you to have fun; I want you to remember your health; and I want you to have a balanced and wonderful holiday season!