By one estimate, the average American gains between 5 pounds and 9 pounds during a holiday season that begins at Halloween and continues through the new year.

It’s not an easy time to keep the pounds off. Why? People eat more and exercise less, which results in weight gain, Moreover, people tend to put off efforts to loss weight until they make their New Year’s resolutions.

Why is it so hard to remain committed to a healthy eating and exercise plan? For one reason, the holidays are notorious for socializing, parties and events centered on food. Many of these food choices are high in calories. For another reason, we all fall into the trap of busy schedules. Add in Christmas cards, decorating, events with children, shopping and traveling, and the stress of the holidays can leave you exhausted.

What’s the best way to survive the holiday season?  Plan. Here are a few tips to help:

Take out a calendar early — like now. Mark off time for exercise each day. Schedule a little exercise between things on busy days — 10 minutes is better than nothing. Keep your goals in mind throughout the holiday season. The time you allow for yourself through exercise, nutrition, organization and sleep will make the busy holiday season more manageable.

Eat right. Buy healthy snacks. Plan for social parties and activities that involve food. Eat some healthy and filing foods before you go to a party. Attending an event hungry will set you up failure.

Exercise during the mornings of holidays to help burn off some of those extra treats you eat later in the day.  Thanksgiving Day is a perfect example of getting some exercise early in the day before your feast. Crossroads Fitness North is open on Thanksgiving morning and offers a special group exercise lineup.

Don’t fall into the trap of I’ll start after the new year.  This is really saying you’ll find an excuse no matter the time of the year. There will always be birthdays, special events, Super Bowl parties and Valentine’s Day.

Keep in mind celebrations are really about family and friends — not food. Lifestyle changes in exercise and nutrition, even during the busy holiday season, provide the best long-lasting results. It’s about making healthy, productive changes that work for you over the long term.  It’s about your health forever.