The first step to prevent weight gain during the holidays is to understand how many calories your body needs daily to function properly. Your Resting Metabolic Rate, or RMR, is the rate at which your body burns calories at rest (i.e., lying quietly, in a comfortable environment, without having consumed any calories for at least 8 hours). This is the minimum number of calories that your body needs to function properly.

To determine your Resting Metabolic Rate you only need to enter your height, weight, age and gender into a Resting Metabolic Rate Calculator. A very good website with this resource is easily accessible below. Once you know how many calories you need daily for your body to function properly then you can determine how to prevent weight gain or cause fat loss.

Once you know your Resting Metabolic Rate-the minimum number of calories that you need daily for your body to function properly- you are on your way to healthy weight maintenance or weight loss during the holidays.

Every pound of body fat= 3,500 calories. When we talk about weight loss we really mean fat loss. The number on the scale represents many things-water, muscle, fat -and so it is not what should solely guide you in determining healthy weight maintenance or loss. Body fat percentage and distribution is a much more accurate indicator of health. The numbers on the scale can fluctuate due to water weight and muscle loss which leads to the many skinny "fat" people who are in the public image today.

In order to lose a healthy one pound of body fat per week which equals 3,500 calories, you need to have a daily 500 calorie deficit (500 x 7 days= 3,500). This is easily done by either eating 500 fewer calories than your body needs to function (Resting Metabolic Rate) or expending 500 extra calories through exercise/muscle mass development. The best approach is a combination of both- eating 250 calories daily less and exercising to burn 250 calories daily. It is also important to understand that in order to keep your metabolism high, your daily calories should be spread out over 4-6 meals (three main meals and two small snacks) throughout the day. If your body does not receive any calories for many hours because you skip meals then your metabolism will decrease and when you do feed your body you will hold onto each and every calorie and store the excess as body fat. This is the body's protective mechanism and the reason that fad diets do not work.

A Physical Activity Calculator is useful in determining how many calories are burned during different activities.The link below will provide you with access to the calculator which will help you to determine which activity is best for you. Walking 2.5 miles (5,000 steps) daily will burn 250 calories. Remember to consult with you doctor before beginning any exercise program.