This year, resolve to lose the weight you gain at Christmas.

It's common knowledge that the average American gains weight during the holidays.     The New England Journal of Medicine conjectured in a recent study that we gain about two to three pounds around Christmastime. That's lower than the seven to ten pounds that was projected a few years ago. That's the good news.     The bad news is, a recent study indicated, that most Americans don't lose the weight they gain over the holidays. Hence, if a 30-year-old gains two pounds a year, by the time he is 40, that's 20 pounds.     Dr. Jamie McManus is a leader in Herbalife's international Medical Advisory Board and travels extensively speaking about diet and exercise. For nearly 20 years, she has specialized in nutrition and wellness. She was in Joliet recently to talk about this topic.     "I have always focused my medical practice on helping people be as healthy as possible," she said. "I very much believe you need to follow all aspects of healthful living. But we're seeing trends going in the opposite direction. You see people living from doctor visit to doctor visit."     This time of the year is especially dangerous, with baked good and high-calorie foods in abundance.     "The study showed the actual weight gain is less than 10 pounds, it more like one or two pounds," she said. "But they never lost it. So in 10 years, you're 20 pounds overweight. My personal observation is it's more like four to five pounds, and they don't take it off." DON'T DIET, CHANGE She doesn't want people to diet, but rather, make healthy changes in their lifestyle to promote modification and an all-around healthier life.     "Unfortunately, gaining weight is much easier than losing it," she said. "But there really is some good news about being active. A few years ago, it was you had to exercise for 30 minutes three to four times a week. But you can actually do 10 to 15 minutes at a time in short bursts. It will lead to an improved overall fitness."     If getting to the gym is too much right now, when there are holiday parties to attend and family to see and gifts to buy, there are other things you can do.     "I encourage people to turn off the TV and go for a walk, or play with the kids more," she said. "Or crank up the music when you are cleaning the house. Vacuum with vigor. You'll get it done faster, you'll feel better and you'll burn calories.     "Be thoughtful," she continued. "Think about what you do in your day-to-day routines and find a way to add motion. Walk up the stairs instead of taking an elevator. Stand at your desk for a few minutes -- you burn calories just standing up."     When you're out Christmas shopping, park far away from the mall entrance.     "Pretend your car is a Ferrari," she said. "Park way in the back of the parking lot. And I recommend you walk around the mall once before going into any stores. Just do a lap around the mall. So even if it is snowing and sleeting in Joliet, you can still get your exercise."     Exercise on a regular basis improves energy levels, boosts the metabolism, increases circulation and releases endorphins into the body. EATING WELL When at a holiday party, fill up on water, she recommended.     "Keep a glass of sparkling water in your hand and the rest of the night continue to sip on that," she said. "It will keep you hydrated and lessen your hunger. And make the mindset that you have only one plate, and at least half of it will be vegetables. The rest can be protein. Focus on protein and vegetables and you will fill up faster."     She recommended little cheese cubes, chicken, cocktail weiners -- the pure meats. And lots of sparkling water. Alcohol is moderation is OK, but it's a lot of empty calories, she said.     "Do it all in moderation," is her recommendation.     Don't pick the holiday season to start a crash diet, she said, because you're setting yourself up for failure if you cheat and feel guilty.     "I encourage people not to look at foods as good or bad, but more healthful or less healthful," she said. "And don't forget the food pyramid and what we need the most of. There is an ongoing confirmation of the benefits of fruits and vegetables and whole grains."     It's easy to eat the bad foods during the holidays, because that's what people give as gifts: cookies, fruitcakes, Chex mix, fudge and pretzels covered in almond bark are all common this time of year.     "I'd love to see people give to charities instead," she said. "Then give the person a gift card saying you donated such-and-such amount to charity in their name." SLEEP WELL Something else to keep in mind to promote a healthy lifestyle is getting an adequate amount of sleep. It's recommended to get 7.5 to 8.5 hours of sleep a night, but most Americans get far less than that.     "Most people think that they will do fine with six," she said. "No, you won't. Twenty percent of car accidents and 30 percent of work-related accidents occur because of sleepiness. The average American adult is chronically fatigued."     Stress is another common fixutre of the holiday season, also unhealthy.     "Remember to take a deep breath many times a day," she said.     A daily vitamin, good sleep, exercise, good food and deep breathing (to thwart off stress) are all ways to improve overall health.     The goal should be to not gain any weight this holiday season, McManus said.     "The more you weigh, the harder it is to lose weight."

Article from The Herald News, written by Annie Alleman.