FORT LEE, Va. (Nov. 26, 2014) -- Counting the excuses people have during this time of the year for overeating, skipping anything resembling exercise or ingesting high-calorie foods with little or no nutritional value could be exhausting to say the least.

Let's face it, Americans usually find it easier to cast holiday weight gain into the pool of inevitability than accepting the fact those extra inches around the waistline could be avoided with a little knowledge and discipline.

In the interest of improving and maintaining the health of the Fort Lee community, the Kenner Army Health Clinic wellness team invites Traveller readers to check out the following list of recommended do's and don'ts. Many of the tips are simply changes in the approach to eating, which has a direct impact on overall calorie intake not only during the holidays but anytime throughout the year. Of course, there's no shortcut or substitute for regular exercise, so that's on the list as well.

Bottom line -- Team Kenner wants everyone to gain knowledge, not weight, this holiday season.

These are the KAHC staying slim tips:

1. Keep weight in check: Weigh yourself in the morning at least once a week, or preferably twice on nonconsecutive days. This will reveal any increases in weight from the previous week and serve as a motivational trigger for smarter eating.

2. Jumpstart your metabolism: Get out of bed 15-30 minutes earlier than usual and do something that involves movement. Early morning workouts strengthen one's resolve for the day and rev-up the body's metabolism. Remember -- energy creates energy -- physically and mentally. Consider purchasing a walking video or downloading a workout app with motivational music that adds an element of fun to the exercise routine.

3. Be thrifty with "calorie spending:" Peruse the buffet table and only take the irresistible foods that come once a year. Don't start with sushi, for example, if you eat it all the time; and resist the high-fat chicken wings and "bar food" that offers little in the way of nutrition. Smart choices in moderation will stave off cravings that lead to overeating later.

4. Avoid "food-orexia:" Starving all day just to pig out at night is a huge no-no. Eat lean protein and non-starchy vegetables throughout the day. It will maintain blood sugar levels and keep you feeling full until the big meal. The lean combo also gives people calories to "spend" on their favorite splurge.

5. Say "no" and mean it: Holiday parties shouldn't leave individuals feeling guilty and depressed about overindulgence. Take the time to enjoy the festivities and carefully chosen food treats. For those "overeating-encouragers," have a few planned responses ready like a simple "no, thank you, I'm full" or "I've already ate enough of your delicious food." Changing the subject also is a good idea. Often, party planners are fishing for compliments and they really don't care about full plates.

6. Intensify workouts: Time always seems to be in short supply during the holidays, but don't ditch the workout. It's smarter to bump up the intensity and shorten the time if necessary (i.e. 15 minutes on the treadmill at a higher intensity, rather than 30 minutes). Take advantage of alternative exercise as well. When shopping, use the stairs instead of the escalator. Park farther away from the store entrance. Walk faster through the mall. Do calf raises while standing in line. Exercise opportunities are abundant in everyday life.

7. Practice the three-bite rule: Just have to have it? Take enough for three small bites -- that amazing first taste, a satisfying middle and then a lingering finale. All the bites after that will taste the same and just add calories.

8. Avoid "hangover" food: Don't take leftovers home or unload them on others. These plastic-wrapped treasures are typically high-calorie items like pies, macaroni salads and casseroles. Keeping them out of the house is the best way to resist temptation. If family members insist on sharing their bounty, tell them to portion out what they want and stash what you take home in the freezer. Non-perishables? Keep them up high in the cupboard behind the cornstarch. In moments of weakness, people generally go for what they see first -- out of sight, out of reach, out of mind.

9. Keep healthy snacks readily available: Keep fresh fruit and dried fruits and nuts out on the counter where they're easy to grab. A tray of cut-up veggies and/or fruit in the fridge also works as a quick go-to snack. Have packs of tuna or salmon, yogurt and low-fat cheese sticks on hand. All of these will fill grumbly tummies without calorie overload between meals.

Team Kenner wishes everyone in the Fort Lee community a happy and healthy Thanksgiving. Whether you're staying home, traveling or visiting family this weekend, keep these tips in mind to feel good about beating the over-indulgence blues.