From Halloween to New Years “holiday weight gain” takes a toll on most Americans and stays with them their whole lives. According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

So instead of telling yourself that you can just get the weight off after the Holidays, don’t put it on in the first place with these tips and tricks.

1) Never arrive to a party hungry.

Eat a salad or a nutritious meal before you leave to prevent eating being the only thing on your mind when you arrive. Also, before you fill your plate, drink an entire glass of water to sike yourself out of overeating.

2) Count the number of hors d’oeuvres you eat.

When being around the food, it can be nearly impossible to keep track of the amount of hors d’oeuvres you eat. Stash a few toothpicks in your bag or pocket and only allow yourself to use your toothpicks when snacking. This doesn’t mean you can’t eat normal food, but keep this in mind when thinking of how many toothpicks to pack.

3) Portion control

While making your plate your eyes can get bigger than your stomach in the sense that you want to put everything on your plate. However, you can avoid this by using the smallest plate possible, as well as using the “one-story” method. This means that food shouldn’t be stacked and everything is at one level.

4) Focus on the social aspect of things.

Were you invited to this party to eat or to spend time with friends and family? The holidays are about coming together and enjoying the season. Don’t make them about eating and that being your main focus. Step away from the food table and talk to someone you may not know so well or catch up with an old friend.

5) One-a-day mentality

While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season.