An extra piece of pumpkin pie, an extra serving of mashed potatoes, a glass or two of eggnog and whipped cream on a steaming mug of hot chocolate — calories can sneak in throughout the holiday season.

Meanwhile colder temperatures and shorter days can lead to decreased outdoor activity. The result can be the dreaded holiday weight gain.

According to Karen Gillingham of The Personal Trainers, in Dayton, it’s not uncommon to experience a holiday weight gain of as much as 8 pounds — that’s more than a few extra Christmas cookies.

“To gain one pound, you’re eating in excess of 3,500 additional calories,” Gillingham said.

In addition to being attentive to your holiday eating, Gillingham has some simple advice to help avoid putting on those holiday pounds.

“Stay active or, in some cases, get active,” she said. “Just move.”

But with family and friends in town, shopping to do, parties to attend and tempting treats, excuses for not exercising are plentiful.

Krista Kettering, a personal trainer at L.A. Fitness in Beavercreek, says success begins with a strategy.

Get with the plan

“People need to have a plan going into the holiday season,” Kettering said. “But don’t make unrealistic goals. Simple things, like drinking more water and getting up early to exercise can make a big difference.”

It might not be realistic to try to lose weight between Thanksgiving and New Year’s but maintaining your weight is feasible. Competing in a marathon might be a bit much but running one mile a day is do-able.

As with any new activity, it’s always advisable to consult with your doctor first. Make sure you have proper attire and footwear and start slow, an injury is only going to be a setback.

Your holiday plan also needs to include meals and special events.

“You should eat throughout the day, don’t starve yourself,” Gillingham said. “Make sure to have a good breakfast — with protein — and eat small meals throughout the day to help keep your blood sugar stable.”

Holiday parties and family gatherings can be especially problematic for those trying to avoid packing on the holiday pounds. Planning ahead can be especially helpful when you know you will be faced with temptation.

“People want to celebrate, they want to indulge, but then they can pay the price,” Kettering said.

It’s advisable to eat something healthy about 20 minutes before going to a party so you will be less likely to overeat. Fresh fruits or vegetables and some nuts can be a healthy pre-party snack and be sure to drink plenty of water.

“Drink water in between drinks at the party as well,” Kettering said.

It’s all about portions when it comes to holiday events.

“Fill half your plate with fruits, nuts or vegetables and then you have half your plate for something sweet or savory,” Gillingham said. “It’s not about denying yourself everything delicious, it’s about not over-doing.”

No excuses

I’m too busy, I have company, the kids are home, I’m tired. There are countless excuses for not exercising, especially over the holidays.

But if you’re going to successfully stave off unwanted holiday pounds, you have to stop making excuses and start making an effort. In fact you don’t even need to leave the house to get a workout.

“If you have stairs, you have a StairMaster,” Gillingham said. “And if you have soup cans, you have hand weights.”

It can be as simple as pulling out a kitchen chair and standing up and sitting down 20 times or leaning against the kitchen counter in a plank position and doing push ups.

As little as 15 minutes of exercise can be effective.

“At least you’re moving your body,” Gillingham said. “And you will continue to have calorie burn afterward, as well.”

Morning can be the perfect time to squeeze in some exercise.

“Set aside time first thing in the morning, before you get busy, or you will make excuses,” Kettering said. “Even if you get outside for just 15 minutes, remember that something is better than nothing.”

And if your house is overrun with kids, family or friends, take them with you. There are countless holiday family-friendly activities to keep you off the couch like a stroll through the Woodland Lights in Washington Twp. (through Dec. 30) or the Five Rivers MetroParks Christmas Walk through Downtown Dayton (Saturday, Dec. 1). If the weather is bad or you still have holiday shopping to do, mall walking is an option.

And if you do splurge at the holiday office party or spend a day on the couch watching football, get over it.

“If you have a bad day that’s OK; it’s over, just move on,” Kettering said.

Just remember it will be worth it in the end.

“If you have some self control over the holidays, you won’t be in such a deep hole come January.”