It happens every year about this time. The air gets nippier, the days get shorter -- and your jeans start getting tighter.

Ready or not, feasting season is here -- that seemingly endless time of temptation that starts with Halloween candy and continues with Thanksgiving stuffing and pies, merry-making treats, then New Year's toasts. Even beyond Jan. 1, there are Super Bowl chips and dips and Valentine's Day chocolates to contend with. 

Statistics for how much weight Americans tend to gain during the end-of-the-year festivities vary from 1 pound to 10, but it's undoubtedly a tough time for anyone trying to eat healthfully.

And then there's exercise. According to the National Center for Health Statistics, most Americans -- 59% in 2003 -- do not engage in vigorous, leisure-time physical activity. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for even more inactivity.

With all this working against us, just how can we keep from overeating and under exercising during the Halloween-through-Valentine's Day season? Here are some tips:

Dietary Downfalls

First, it's important to understand why it's so hard to keep up healthful habits this time of year. During the fall and winter seasons, the experts say, many factors combine to increase the urge to overeat. They include:

• Food-focused celebrations. We normally socialize with friends and family using food and drink, says Clemens. And on special occasions, such as holidays, the availability and quantity of social fare increases -- raising the temptation to overindulge. The pressure to give in can be great, as we don't want to put a damper on the merrymaking or disappoint loved ones who have toiled to present good eats. The alcohol served at many social events can also destroy our resolve to eat in moderation.
• Stress. As if there weren't enough stress in everyday life, holiday obligations and expectations add to the strain. 
• Exhaustion. The demands of fall/winter festivities can leave people feeling sluggish and sleep-deprived. And when people are tired, they're more likely to overeat.
• Emotional eating. Some people use food to soothe sadness, anxiety, dissatisfaction, or loss. Others simply use any celebration as an excuse to overindulge.  Also when people who are trying hard to eat healthfully fall off the wagon, many get frustrated and give up on healthy eating.
• Cold weather. Some people crave high-calorie comfort food and drink when the mercury dips.

The main reason people do NOT exercise is lack of time during the holidays.

And, of course, overfull stomachs from all that holiday feasting, as well as stress, exhaustion, and cold weather, can dampen the best of workout intentions.

3 Keys to Survival

To make the feasting season a healthier one, experts say, it's important to do three things: Practice awareness, manage your stress and emotions, and plan in advance.

1. Practice Awareness

• Be conscious of what you eat and how much.  When there's a lot of food available, try an appetizer-sized helping of each dish instead of dishing up a full serving.
• Try to be realistic and maintain rather than try to lose.
• Allow some treats but get back on track the next day with out failure.
• Always look for opportunities to move take a brisk walk, take the stairs instead of the elevator, park further away when going on errands or shopping.

2. Manage Stress and Emotions

• One way to keep stress at a minimum is to lower your expectations about holidays. Ask for help to lighten your holiday schedule. Host a potluck holiday meal instead of cooking dinner. Or serve it buffet style instead of having a sit-down meal.
• Learn to say "no," in a courteous manner, to activities and food that aren't in your best interest.
• If you're sad about a loss, turn to people for comfort instead of food.
• At social events, don't fill silence with food.
• Another way to deal with emotions is to make sure exercise remains a priority in your life. Exercise can be a great stress reliever.

3. Plan in Advance

• Eat a little before you go to a holiday gathering; hunger can undo the best intentions.
• Also, avoid sources of temptation whenever you can.  After visiting a buffet, leave the room that's filled with food. If there are sweets in the office break room, don't go there. If you're given unhealthy food as a gift, bring it to the office to share.
• If you're traveling for the holidays, pick up some healthy, portable snacks at the grocery before you leave so you're less likely to be tempted by unhealthy options.
• Think about what really matters during this busy time of year, and plan accordingly.
• Also, schedule a brisk walk or hike after a holiday party or meal. 5-20 minutes is better than nothing:)

The Bottom Line

The bottom line is to try to maintain a healthy lifestyle both in and outside of the fall/winter feasting season. Constant weight gains and losses can be harmful to your health and your psyche.

The best way to survive the feasting season? Keep in mind that celebrations are really about family and friends -- not food:)

HAPPY HOLIDAYS!