Binge mantra: 'I'm smarter than a cookie'

Self-talk, other tips to avoid holiday bingeing

So. You've committed yourself to be good this holiday season when it comes to eating.

Instead of downing the plate of cookies your neighbor just brought over, you're only going to eat one. Grandma's fudge? Just a nibble.

And definitely no "seconds" on the gravy and mashed potatoes during Thanksgiving dinner.

That's the plan.

But are you actually going to accomplish it? Some trainers believe the average American gains between 5 to 10 pounds during the holiday season, although research by the National Institutes of Health shows it's closer to one pound.

Either way, it all adds up. And if you're serious about being good, there's a few tips, tricks and pieces of advice that can help. The No. 1 thing is to remember that eating right during the holidays takes preparation and willpower.

Barb Niederhauser, a Murray-based personal trainer who also specializes in health and fitness consultations, said she would advise people this holiday season to write down a goal for eating or weight management and then determine what barriers could stop them from reaching that goal.

For instance, do you eat when you're stressed? After acknowledging that on paper, you can then determine steps to avoid overindulging when life gets hectic, Niederhauser said. One tactic is to chew gum, or carry carrots and other healthy snacks with you to distract from unhealthy options.

"You always have to have a strategy," Niederhauser said. "Otherwise you'll go into the same behaviors over and over again."

She recommends individuals post their goals everywhere they can see it. On the fridge. Inside the car. At your work computer. Or, if that's too obnoxious, wear something such as a ring or special tie to remind you of your goal, Niederhauser said.

Other tips include minimizing the portion size of treats you normally eat, bringing a healthy snack to a party, avoiding areas where unhealthy food is being served and drinking enough water.

Nutritionists and trainers say it's also critical that individuals should not starve themselves during the day or even deprive themselves of treats. You're more likely to binge or find yourself craving sugar more than usual.