How to get through the holidays without gaining weight: with all of the dinner parties and other festivities, the holiday season is the toughest time of the year to control your weight

FOR far too many of us, the holidays can be the most fattening time of the year. It starts with Thanksgiving, continues with Christmas, and culminates with New Year. There's food everywhere, whether it's at a family dinner, neighborhood get-together or an office party. Before you know it, your pants are a little tight around the middle, or your skirt doesn't zip all the way up.

The good news is that you can get through the holidays without packing on the pounds if you follow some simple, effective steps. And when the holiday season is over, these same steps can be utilized throughout the new year as you continue your battle against the bulge.

EAT IN MODERATION.

One of the most important things to do is to eat in moderation--the key when you're watching your weight. Don't pile your plate as high as you can, and try to avoid getting seconds. Remember that a serving of meat, poultry, or fish is about the size of a deck of cards or the palm of your hands. If you must fill your plate, fill it with mostly vegetables. Watch those carbs! Try to limit the amount of bread, pasta, potatoes, white rice, sugar, alcohol etc. Also remember to leave some hors d'oeuvres for other partygoers, and try not to camp out at the buffet table. Move around, meet and greet people. And, most important, stop eating when you are full!

LEARN TO CONTROL YOUR SWEET TOOTH.

The average American already consumes about 20 teaspoons of added sugar each day. And you can imagine how much that intake increases during the holidays. So proceed with caution. If you just have to indulge in desserts, limit it to a small piece of pie or a sliver of cake. Even better, just take a couple of spoonfuls and leave the rest.

If fresh fruit is served, stick with the fruit. It is better for you. Remember, most desserts are high in calories, fat and sugars. Spend your calories wisely.

KEEP LIQUID CALORIES IN CHECK.

Beware of beverages that can be bad for your figure. Some juices, sodas, sport drinks and alcoholic drinks are loaded with calories and additives. Once again, moderation is the key. When most people are drinking, they don't think about the calories they are consuming. The best drink to consume is good, old-fashioned water, which is filling, refreshing and rejuvenating. It's also great for your skin. Instead of an alcoholic drink, try sparkling water with a twist of lemon or lime.

NEVER GO TO A HOLIDAY EVENT HUNGRY.

Don't make the mistake of skipping breakfast and lunch so that you can consume more calories during an evening party. Whatever you do, don't skip meals. Breakfast is the most important meal of the day, especially during the holidays. Beginning your day with breakfast will jump-start your metabolism, and may fill you up better so that you'll eat less during the day. This will also help you avoid morning meals loaded with fat and cholesterol. Select healthier choices, such as high-fiber cereal, fruit, yogurt or a smoothie.

DON'T FORGET TO EXERCISE DURING THE HOLIDAY SEASON.

It is very important to keep moving and burning those extra calories. You'll look and feel better if you exercise during the period when you're consciously watching your food intake. Refuse to be a couch potato. Enjoy a walk at the mall, take the stairs, ride your bike, jump rope, work out at the gym, shoot baskets, take an aerobics class, do calisthenics or run around the block. Regardless of the activity, you'll have a happier, healthier holiday season. But before beginning any exercise program, see your doctor for a physical examination.

GO EASY ON THE SNACKS.

All that extra food and time off can increase your chances of snacking. Don't let junk food get the best of you. Instead, turn to fresh fruit or raw veggies. Read labels and try to select foods that are low in calories. Try snacking on celery or carrot sticks, one large pretzel, two cups of light popcorn, or a small amount of pistachios. Try using jicama for dips rather than potato or corn chips; it is crisp and crunchy and has a lot less calories. Try substituting low calorie, low-fat, or low-carb products when possible. The idea is to eliminate calories any way that you can.

CONSIDER BEING A HEALTH-CONSCIOUS COOK.

If the holiday event is at your home, consider preparing dishes that require more nutritious ingredients and healthier cooking methods. Be aware of how you use fat, sugar, starch and salt. Include lots of fresh fruits and vegetables in your menus. Use yogurt instead of sour cream--most people cannot tell the difference in recipes. Don't fry anything--broil, bake, steam and boil. Use lemon or lemon juice, herbs and spices for flavor. Garlic and crushed red pepper give most dishes flavor and character. Keep serving platters off the tables and close down the kitchen after meals so you, your family and friends aren't tempted to continue eating. Send guests home with the leftovers to avoid jeopardizing your own weight plans.

DON'T EAT IN FRONT OF THE TV.

Between the football games, parades and holiday specials, a lot more time is spent watching television. As routine as it has become for some, don't get in the habit of pigging out while enjoying a favorite program. You'll pay less attention to what you're eating, and before you know it, that bowl of ice cream will be empty and that bag of cookies will be a memory.