From Halloween to 10 days after Christmas, the average American will gain about 1.3 pounds, according to a 2016 Cornell University study. It doesn’t sound like much. The problem is, most people don’t lose the weight after the holidays, and that one pound accumulates, tipping the scale a little bit more each year.

Fortunately, Lori Henry, a dietician at the Athens Health and Rehabilitation Center, has a Santa-sized sackful of ideas that will help Limestone County residents stave off those unwanted pounds.

According to Henry, holiday functions can be one of the biggest belt-busters of the season. Drawing on over 30 years of experience as a registered dietician, Henry offers the following tips to keep holiday revelers healthy:

• Don’t fast before the big holiday party or family gathering. Henry said you’ll end up eating way more than you should, often consuming more calories in one meal than you normally consume in an entire day;

• Take small portions. Use a smaller plate. If you don’t love it, leave it;

• Eat slowly. Set your fork down in between each bite. Henry said that research shows it takes approximately 20 minutes for the brain to recognize that the stomach is full;

• Drink a full glass of water before hitting the buffet table. This will give the body a sense of satiety;

• Once you’re finished eating, walk away from the table. This prevents mindless snacking;

• Bring healthy dishes to the event. Henry suggests party-goers choose raw vegetables and low-fat dip, nuts, deviled eggs made with low-fat mayonnaise or a salad full of leafy greens. When the red velvet cakes beckons you from the dessert table, you can turn to the healthy options you brought;

• Load up on salad and fresh vegetable dishes before going for the entree and dessert. That way you don’t eat as much of the higher-calorie fare;

• For those with a sweet tooth, Henry suggests pumpkin or fruit pies over sugary cakes and pastries. Cut out even more calories by skipping the pie crust; and

• Come up with your own cutoff routine. Henry suggests popping a mint or piece of gum in your mouth, having a glass of lemon water or if you’re at home, brushing your teeth.

Henry also emphasized the importance of exercising through the holidays.

“Calories in means you need to do something to burn those calories,” she said. “If you know you are going to eat a piece of homemade coconut cake, make a date with your treadmill or plan to go for a walk or, better yet, involve the family in a pickup basketball game.”

For those who partake of a little too much of Grandma’s homemade eggnog or Uncle Bud’s world famous chocolate truffle torte, Henry said there is no need to despair. She encourages those who overindulged to “get back on the bus.”

“They need to get right back into eating healthy again,” she said. “One of the key ways to control what goes into your mouth is writing down everything you eat.”

Henry advised those who receive Fitbits or smartwatches for Christmas to start using them right away to keep track of calories and activity. There are also free apps such as Noom, MyFitnessPal and Lose It that allow users to track food and water intake, exercise and more on their smart devices.