This is the time of year when extra calories lurk around every corner – baked goods at the office, cocktails and snacks at holiday parties, chocolates in stockings and holiday meals that can average more than 4,500 calories and 220 grams of fat, according to the Calorie Control Council.

All these extras can add up to weight gain during the holiday season.

Fortunately, more than 186 million American adults – or eight out of ten men and women – say they have been “weight conscious” this year, according to a national survey conducted by the Calorie Control Council.

Five out of ten (54%) have been trying to reduce their weight, and noted that exercise, cutting back on sugar, using low calorie or reduced sugar products, and restricting the size of meal portions are the most common tactics.

The good news is that it is possible to celebrate the holiday season without putting on a single pound.

By making simple substitutions, being physically active and eating smarter, you can enjoy the holidays without weight gain.” – Beth Hubrich Registered Dietitian Calorie Control Council

The trick is to budget calories, keep portion sizes in check and remember that fruits and vegetables can fill you up without extra calories,” she added.

Here are some helpful tips provided bythe Calorie Control Council:

• Exercise: There are a number of ways to be active including keeping track of steps per day with holiday shopping, ice skating, playing active video games, decorating, lawn work, and house cleaning. Exercise not only burns calories but also releases endorphins that help reduce stress and keep people in good spirits.

• Fuel Up before Heading Out: Try to have a healthy snack before leaving the house – whether going shopping or to dinner. Never go anywhere famished – it can lead to overindulgence and diet derailing.

• Portion Control: Save calories by choosing a smaller plate and taking a tablespoon or less of each holiday dish. Think of it like free samples – try one of each without going overboard. Desserts can even be served sample sized.

• Classics with Fewer Calories: Find and fix lower-calorie versions of your favorite dishes, desserts and beverages. Create healthier versions of holiday favorites by using skim milk instead of whole milk, applesauce in place of oil, or a sugar substitute in place of the sugar in a recipe. To thicken a liquid without adding fat, use one of the following: flour, cornstarch, potato flakes, yogurt, non-fat evaporated milk. Just by using zero-calorie sweeteners and lower-calorie ingredients, you can enjoy delicious food without feeling guilty.

• Socialize Away from Food: So often people find themselves socially snacking before and after meals. Try to strike up a conversation where food is out of sight. If there is a bountiful buffet, take a survey first. Skip foods that can be had “anytime” and opt for small portions of favorite holiday foods. Make the first trip to the buffet also the last.

• Lighten up Leftovers: Skip the turkey sandwich with bread and gravy and instead go for turkey with leftover veggies. There are even salads, soups and other dishes that can be made with leftovers that are lighter on calories and help avoid holiday food burnout.

• The Buddy System: Don’t wait until New Year’s to make resolutions with a buddy – find a friend or family member before the holidays to exercise with and compare healthy eating notes with every day. A little competition can help both stay focused on their goals.