The holiday season is full of tempting foods, busyness and stress — the perfect recipe for gaining weight. Battle back by using some hacks to avoid overeating.

Studies show that most people in the United States gain at least a few pounds between Halloween and the new year. During this season, we often stray from healthy habits, eating more decadent foods than usual, eating more in general, exercising less and stressing out over getting the season just right.

While those factors may make it seem like the deck is stacked against you, implementing a few holiday habits can help you avoid overeating, limit weight gain and feel more like yourself.

Rethink Your Holiday Noshes

You don't have to avoid all the festivities this time of year to avoid holiday weight gain. A few tweaks to your habits can make a big difference:

Slow Down

Many people eat quickly, which often leads to overeating. That's because after the stomach begins to feel full, it takes approximately 20 minutes for your brain to get the signal to stop eating. Pace yourself when you're eating by taking frequent breaks between bites.

Have a Pregame Snack

Are you headed to a holiday party or a family meal? Don't go hungry! Eat a well-balanced snack containing lean protein (such as peanut butter or chicken), a healthy carb (such as fruit, veggies or whole grains) and a small amount of the healthy fats found in avocado, nuts or seeds.

Drink Up

Drinking water serves the dual purpose of keeping you hydrated and helping you feel full. Pair a glass of water with your pre-event snack, and drink plenty of water throughout the day to stay hydrated.

Use A Strategy When Filling Your Party Plate

Be smart when serving yourself. At a party, first dish up the healthy stuff — fill your first plate with lean protein such as cocktail shrimp, vegetables and fruit, and grains such as crackers. After you've eaten those foods, serve yourself small portions of seasonal favorites you can't get any other time of the year.

Practice The Same Eating Habits at Other Meals

At regular mealtimes, fill half your plate with fruits and vegetables and split the other half between lean protein and whole grains. Eating healthy meals the majority of the time during the holiday season can help you maintain balance, allowing you to indulge in rich foods and sweet treats like ice cream on occasion.

One other eating tip that can help? Serve yourself smaller portions. Try using salad plates instead of dinner plates, which will shrink your portion sizes accordingly and trick your eye into thinking you have a large amount of food.

Other Ways to Hit Reset on Your Holiday Health

Making healthy food choices can go a long way in keeping the pounds away this holiday season, but you can take other steps, too.

The abundance of holiday events and to-dos can wreak havoc on your schedule, but it's important to schedule in time for exercise, stress relief and rest.

You may need to change up your exercise routine this time of year, so find new ways to move your body. A walk around the block, a dance party as you clean the house or even a vigorous bout of gift-wrapping all count as physical activity if you get your heart pumping faster.

You can join Memphis and the surrounding communities in the Healthier 901 Initiative to lose weight and maintain a healthy lifestyle using free health resources in the Healthier 901 app.

The holidays can be stressful, so create some boundaries about what you will and won't do. It's OK to say no to some activities to keep clear space on your schedule. Are you still feeling stressed? Exercising, meditating, praying, reading or even taking a warm bath can help you relieve stress in a healthy way.

Finally, don't sacrifice your sleep. Prioritize getting plenty of quality sleep during the holidays, aiming for the recommended seven to nine hours each night.

When Overeating Signals a Deeper Issue

These tips can help most people avoid overeating, but it's important to recognize when a more serious issue might be to blame.

If you regularly find yourself eating a large amount of food and feeling as if you can't stop yourself, you may have a binge eating disorder, a mental health condition. Problems with body image can also be a sign of a mental health issue. If you're experiencing these symptoms, talk with a medical provider.

Are you interested in learning more about healthy ways to lose weight? Make an appointment with the experts at Methodist Medical Group – Weight Management & Wellness by calling 901-758-7840.