For many, the holiday season is the time to pack on a few extra pounds. The National Institutes of Health states that consuming calorie-packed fatty foods during the holidays can result in a person gaining one to two extra pounds each year. At Advocate South Suburban Hospital in Hazel Crest, Ill., employees are being encouraged to participate in a “Don't Gain, Maintain,” program this fall that offers the tools, resources and encouragement needed to set goals for healthy eating, keep them, and be successful during the holiday season.

Programs like these at the workplace, in the community, or individual contracts between patients and their physician are important motivators, according to Rekha Sharma, M.D., an internal medicine specialist on the medical staff at Advocate South Suburban Hospital. “Having a physician or a support group assisting you in making good choices about when and what to eat can make keeping weight off easier than expected,” Dr. Sharma advised. “Two years ago, I dropped from a size 16 to a size 6, and I’ve been able to keep it off by monitoring my food intake. I speak to my patients from personal experience when I say it is possible to lose and maintain a weight loss.”

Dr. Sharma suggests these tips for minimizing weight gain this time of year:

· Eat a healthy snack before a holiday gathering. Many assume that missing one meal allows them to eat more later. “Missing a meal leads to overeating later because people tend to eat faster when they are hungry,” she said. Try eating a small snack, such as fruits or vegetables, before leaving for an event and drink water before and during the meal. Six to eight glasses of water daily will provide hydration and a feeling of fullness.

· Prepare a healthy alternative to traditional holiday recipes. Holiday foods are often high in fat and calories, but there are often substitutions that can make dishes healthier. The Internet is an excellent resource for low-fat recipes. “There are simple steps that can be taken to prepare foods in a health conscious manner,” Dr. Sharma said.

· Stand across the room from the food table. “When you stand next to the buffet, you are more inclined to continually eat,” Dr. Sharma explained. “By standing across the room you will have to make an effort to get food and will be less likely to over indulge.”

“Always take small plates and that will help you eat smaller portions,” Sugar turns into fat, so avoid desserts as much as possible. Sugar equals weight gain! Processed foods

· Pacing and moderation can make the difference. When at a party, guests should eat slowly and savor food. Fast eating often leads to overeating because the body is unable to signal when it is full.

“Control the portions you have of each kind of food,” Dr. Sharma said. “Filling a small plate will help you eat smaller portions. Avoid processed foods and sugar. Sugar turns into fat, so avoid desserts as much as possible. Sugar equals weight gain!”

To make an appointment with Dr. Sharma, or another Advocate South Suburban Hospital physician, call 1-800-3-ADVOCATE (1-800-323-8622).

Advocate South Suburban Hospital is a 289-bed, acute care facility that serves Chicago’s south suburbs. In addition to offering a wide array of hospital services, the not-for-profit facility provides free screenings and a variety of other outreach services throughout the community. As part of Advocate Health Care – one of the leading, integrated health care systems in the nation – Advocate South Suburban Hospital can be reached at www.advocatehealth.com/southsub or by calling 1-800-3-ADVOCATE (1-800-323-8622).