The holidays are full of parties and gatherings with friends and family. Through all of the celebrating, the pounds can add up. Over the next two weeks Lauren Johnson will be sharing tips on how to avoid the holiday weight gain.

The average North American gains 7 to 12 pounds during the holiday months. Dr. Warren Willey, a weight loss specialist, author, and founder of Idaho's Walk-in Weight Loss center, doesn't feel it's that hard to keep the weight off while still enjoying the holidays. We just have to follow a few steps.

Today's advice? Surviving the holiday treats.... at the office, the evening Christmas party, or anywhere goodies seem to show up no matter how hard we try to avoid them.

Dr. Warren Willey, Walk-in Weight Loss: "With the steps we're going to cover in the next two weeks, you can do it very safely without gaining. That's what I encourage people to do. Take a proactive approach."

Dr. Willey's answer?

"Number one: Eat before the event. Have a high-protein such as dairy, some cheese, some yogurt, a glass of milk with a little bit of fruit and maybe a vegetable - some fibrous carbs to fill the belly an hour to 45 minutes before going to the event. That'll decrease hunger, increase satiety, feeling of fullness and allow you to still enjoy the delectable foods without going overboard. I like to intermix with some of my baked goods a protein powder which is easy to do, substitute half your flour for protein powder, or a fiber like psyllium husk. Number 2: Try to be an example. Take the lower-calorie, lower-sugar, lower-fat content dish to the party."

My personal favorite tip...

Dr. Warren Willey: "Don't ignore the temptation. Go ahead and have some. Just be wise in your amounts. Again, there's not such thing as a bad food. Only bad diets. Be prepared. Have food throughout the day - a good protein source, some fibrous carbs throughout the day that you bring for yourself so that the delectable treats are not so tempting. Big picture - eating before you go to a party will create less eating at the party."

Some people may think they'll work it all off after the new year, and overindulge themselves throughout the holidays, nervous about having to cut back as soon as January 1st hits.

Dr. Warren Willey: "That just doesn't work. It really doesn't. The best way to survive the holidays is actually surviving the holidays, not trying to recover the first of the year. We've all been to the gym the first of the year. It's packed from January to March and then everyone disappears because no one hit their weight loss goals. It doesn't work. You've gotta keep it in mind now."

Dr. Willey's philosophy - people can still enjoy the foods of the holidays without gaining weight.

Next Tuesday, Dr. Willey and I are going to the gym. He'll explain what's necessary during these holiday months, and how to get the most out of a daily workout.