“Don’t stress too much, because most people don’t gain 10 pounds (4.5kg),” Lewis says. “After the holidays though, it is important to get back into a healthier routine before next year’s (holidays).”

Still, Lewis says it’s easy for many healthy habits to take a back seat to other priorities over the holidays.

Here are some tips from dietitians and a trainer on how to avoid falling into an unhealthy holiday spiral.

What is the Sirtfood diet and did it help Adele lose weight?

It’s OK to indulge sometimes

It’s unrealistic to expect someone to turn down every piece of pecan pie or Christmas cookie offered around the holidays, Lewis says.

It’s fine to enjoy some of the seasonal baked goods, so long as eaters don’t go overboard. The same goes for any holiday drinks, including beer, wine and cocktails, she says.

“One of the things I try to stress to people is don’t make unrealistic expectations for yourself,” Lewis says. “I think it’s absolutely OK to do some of those things. If you don’t, you’re just going to deprive yourself and overdo it somewhere else.”

‘A little of what you fancy’ approach to eating is best, say experts

When it comes to alcohol and other holiday drinks, people need to be mindful of how much they’re having, says Priya Patel, a dietitian in Ohio. It’s far easier for people to drink a bunch of calories without noticing, since it doesn’t fill them up.

“A lot of people are drinking wine and cocktails around the holidays; it’s hard because everyone is sipping on something,” Patel says. “I always say try to sip on water in between so you feel included but you’re not overdoing it.”

Don’t wait on New Year’s resolutions

While people often wait until January 1 to make new commitments to working out or eating more healthily, it might be a good idea to start sooner, says Jephthah Lawson, a manager and trainer at Powerhouse Gym Downtown in Columbus, Ohio.

Often, Lawson says, people start exercising more in the new year as part of resolutions or to work off weight they put on over the holidays.

Early January might be a bad time to start working out, though, Lawson says, because gyms are usually packed with people feeling the same way. Trying to find a less busy time to exercise, or waiting to use a specific piece of equipment, can be a deterrent and actually backfire on someone wanting to get more active.

Too old to become active? Think again, says step-dancing 62-year-old

“There’s no reason at all not to start now,” Lawson says. “Honestly, it takes 21 days to build a habit, so if you are starting January 1 when everyone else is starting, you’re going to get discouraged.”

Even just trying to squeeze in a few more minutes of exercise here and there can also help around the holidays, Lewis says.

Going back for seconds

With a cornucopia of good food and big meals around the holidays, it can be easy to overeat. There are a few ways to avoid filling up too much though, the experts say.

People who are still hungry after polishing off first servings from the buffet should go back for seconds with a smaller plate, both Patel and Lewis suggest. Using a smaller dish can help prevent someone from overdoing it with more food, they say.

Try mindful eating – and enjoy a better relationship with food

Pick some of the healthier options available for seconds. People tend to load up on food that’s high in carbs and should consider some less starchy vegetables as their sides, Patel says.

The dietitians also say people need to give their stomach time before piling up another plate.

The body, Patel says, takes anywhere from 20 to 30 minutes to signal to one’s brain that it’s full and satisfied. If people go back for a second helping too quickly, they could be circumventing that stomach signal and end up feeling overstuffed.

Vegan desserts, cakes and chocolate at ex-Rosewood chef’s Hong Kong pop-up

“Your stomach doesn’t have time to give your brain that signal when you eat fast,” Patel says. “Slow down when you eat and that’s going to make a huge difference.”