Nowadays, more than half of all Americans gain several pounds each and every year, unsurprising given that more than two-thirds of Americans are now considered overweight or obese. Fully half of that weight gain occurs during the holidays, starting with Halloween. If an average adult consumes only an extra 150 calories a day – half of a leftover Trick or Treat goody for example – starting at Halloween and ending after New Year’s Day, that small indulgence alone results in over 2.5 pounds of annual weight gain.  Add in the family meals, pies, desserts, holiday cookies, and mountains of leftovers, and many of us see our waistlines expand while we add five to ten pounds to our body weight.

Halloween remains a free “hall pass” for many people to go eat as much candy as they can get their hands on. And while there are many factors causing the childhood and adult obesity epidemics, the explosion of candy and carbohydrate consumption throughout the entire holidays contributes in a negative way.

Here are a few important strategies:

*    Start right now. Prepare yourself and your children for the idea that they can enjoy a few, special pieces of Halloween candy, but the rest will be given away or tossed out.

*    Weigh yourself every day. That’s right, this is tough love. Studies show that weighing in every day increases mindfulness and reminds you that the holidays are no different when it comes to your body – treat it right!

*    Let your children know how important it is that they stay physically active, feel energetic, have healthy teeth and stay strong.

*    Give all kids the choice of milk or water to drink and eliminate the carb-laden juices, sodas, and fruit punch. And stick to zero-calorie beverages for the adults except for very special occasions.

*    Set a great example and dump the leftover candy bowl after the last witches and goblins have gone. Don’t leave leftover candy around the house for everyone to snack on.

*    Substitute sugar-free gum or a piece of fruit when you or your child feels a “craving” for Halloween candy. Intense desires for chocolate and candy are a normal response to the surge of media ads and proliferation of candy sales. Don’t give in to them!

*    Plan a “Pantry Clean-out Party” immediately after each major holiday. This means a large garbage bag and everything that is a treat goes out to the curb immediately. Fill the house with fresh fruits, veggies, and whole grains.

*    Each time you hear another treat calling your name, remember that nothing tastes as great as being fit feels.

Fighting the “Fat Season” will not happen automatically; today’s calorie-rich environment requires an active plan to combat the steady creep toward obesity.  So if you want to maintain your current weight, or even lose a few pounds, today is the day you begin. The happiest Halloween treat is looking fitter, feeling more energetic, and living a healthier holiday season.

Dr. Kent Sasse, author of 101 Medically Proven Tips for Weight Loss,

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