Every fall, Americans spend over $1 Billion on sugary candy. And don't kid yourself -- both adults and children gorge on these sugary treats starting well before Halloween even arrives. From now until January, you'll be tempted with an endless merry-go-round of parties and celebrations. All these extras add up, and if you're like most Americans, you'll put on between two to ten pounds by New Year's Day.

So what's the harm in a little holiday weight gain, especially if it's just a few pounds? According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. A new study suggests that the extra weight Americans gain during the winter months accumulates through the years and may be a major contributor to obesity later in life. The pounds add up year after year, making holiday weight gain an important factor in adult and childhood obesity.

"It's not your fault," says Joe Ramirez a Certified Personal Trainer and Weight Management Consultant in Colorado Springs. He explains, "Marketing of sugary products is very intentional and very slick. In fact, the food industry spends millions upon millions of dollars each year to advertise products loaded with sugar to the public. It's no wonder that obesity in the U.S. continues to increase rapidly."

Duane Alexander, M.D and Director of the National Institute of Child Health and Human Development (NICHD) suggests, "Developing ways to avoid holiday weight gain may be extremely important for preventing obesity and the diseases associated with it."

Ramirez agrees. He says, "Weight gain during the holidays can contribute to heart disease, diabetes, and other serious health problems later in life. I tell my clients they don't have to become a statistic. You don't have to resign yourself to wearing larger winter sizes. It's possible to enjoy Halloween and holiday goodies without putting on a single pound. The key is portion control and staying active during the winter months," says Ramirez.

Of course, it's not easy to be on portion patrol when the temptations are endless. Ramirez offers a few suggestions to help you avoid overindulging at the many holiday gatherings this season:

1. Never Arrive Hungry. Ramirez says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," he warns. "Try to have a nutritious meal or snack beforehand. If you do arrive hungry, opt for a smaller plate first. Fresh fruits, vegetables and shrimp cocktail are good choices to have before filling your plate with higher calorie options. Watch out for sauces and dips. Moderation is the key."

2. Divert Your Attention. Many people forget that there's more to a holiday party than food, Ramirez adds, "Don't look at the party as just a food event," he says. "Enjoy the company of your friends, meeting new acquaintainces or dancing. Focus on something other than food. Taking your mind off of food and focusing on the conversation can be helpful."3. Pace Yourself. Chewing slowly will fill you up with less food. To munch at a leisurely pace, Ramirez suggest putting your fork down between every bite. "This puts you in control."

3. Limit Alcohol. Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Ramirez explains. "If you drink a lot you won't have as much control over what you eat." If you feel out of place without a drink, Ramirez suggests sipping water or club soda with a splash of cranberry or pomegranate juice, "so you have something to carry like everyone else."

4. Be Choosy About Sweets. When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Ramirez says. What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Ramirez says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to 'try.' His personal rule on sweets: "If it's going to have calories, it has to be chocolate."

5. Bring Your Own Treats. Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll be sure to enjoy. Bringing your own dessert will make the more fattening alternatives less tempting. Don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Ramirez says. "People love fruit. Fruit kabobs or edible arrangements are a hit."

Ramirez has compiled a free health and wellness newsletter filled with valuable weight loss and fitness tips to help you avoid holiday weight gain. For a free subscription to his newsletter, visit his website, www.pumpkinworkout.com.

And in the meantime, remember: The journey to lifelong health is never ending, meaning it's never too late to begin if you haven't already. This holiday season, defy the statistics. Make this your fittest fall ever!