With so many goodies on offer, many of us overeat during the holidays. But with some careful choices, we can enjoy ourselves without piling on the pounds Every year, people put on weight over the Christmas holidays and blame the turkey dinner. Scientific surveys show that, on average, adults put on about 0.5 kilograms over Christmas. But the traditional Christmas meal is actually very healthy. The problem, say obesity experts, is that we nibble on extra food between meals. These snacks don't generate signals to tell the brain that we are full. As a result, we keep eating. The extra calories are converted into fat. So how can we avoid weight gain? 1 Think quality not quantity: it's difficult not to feel tempted when you're surrounded by food, so think about limiting portion sizes. If you're at a buffet, use a small plate and only choose food you really want. 2 Drink water instead of fizzy drinks, coffee or fruit juice. Water is refreshing, and by filling up with water, you're less likely to drink liquid calories. 3 Exercise regularly. Our routine is usually disrupted over the festive period: we sleep, eat and watch more television, so it's especially important to force ourselves to move. Go for a walk after breakfast or take up a new hobby, such as ice skating or rollerblading.