The holidays are officially upon us and with that comes more family gatherings, holiday parties, and traveling than usual. It can be very difficult for the healthy habits you have worked on developing throughout the year to remain in place the more your routine is thrown off. During this season, it’s important to practice mindfulness and find a balance. While you don’t want to completely ignore your health and fitness goals until the New Year, you also don’t want to be overly rigid and miss out on making memories, connecting with loved ones, and being present. Here are 6 simple tips to help keep you on track during the holiday season:

1. Exercise for 180 minutes per week - That’s equivalent to 3 (60-minute) sessions per week. Even if you can’t stick to your typical workout regimen, getting some sort of movement in is always better than nothing. This will make it easier to get back into your normal exercise routine once life gets a little less crazy.

2. Drink 1/2 your body weight (in pounds) in ounces of water per day - Among the many important roles that optimal hydration plays in the body, staying hydrated can help prevent cravings throughout the day, making overeating less likely compared to a dehydrated state. (Ex. A 150-lb person should aim to drink 75 oz of water per day)

3. Don’t sacrifice sleep (get 7-9 hours per night) - Similar to dehydration, sleep deprivation can increase cravings and hunger cues throughout the day, especially for carbs and sugar.

4. Drink water between each alcoholic beverage - Alcohol consumption increases roughly 27%, on average, during the holiday season. If you choose to partake, break up each drink with a water or other non-alcoholic beverage to help prevent over consumption. Your future self will thank you.

5. Don’t hang around the grazing table to help limit mindless eating - If you are at a gathering that has snacks and appetizers out, fix yourself a small plate and walk away to socialize to help keep you from mindlessly reaching for more once you are past the point of satiety.

6. Prioritize foods high in protein and fiber early in the day - Party foods are usually higher in carbs, dietary fat, and total calories. Getting adequate protein and fiber early on will not only help you reach your daily goals, but foods high in these nutrients will also help keep you feeling fuller longer.