It’s officially that time of year—when Americans gain a lot of excess “baggage” during family gatherings, office parties and holiday events. Studies indicate, in fact, that the average person will gain 10 extra pounds by Jan. 1. That’s why it’s important to party responsibly and control consumption whenever possible. This week’s blog series focuses on how to survive (and enjoy) the holidays—without gaining an ounce of unwanted weight.

Before you sabotage your weight loss goals with cocktail excess, consider the following facts about alcohol and weight gain.

• While alcohol contains no fat or cholesterol, it’s a source of calories that provides no real nutrients.
• Each gram of alcohol consists of seven calories. That means alcoholic beverages supply your body with a large number of dense, “empty” calories.
• A 12-oz. beer has about 130 calories.
• Genetics affect the way your body processes alcohol.
• People who drink excessively often end up munching more, as well—leading to undesirable weight gain.
• Drinking leaves your body depleted of water and nutrients the next day, which causes fatigue and may decrease your desire to exercise.

So how can you avoid the holiday cocktail trap? Try these tips.

1. Fuel your body with a healthy snack and plenty of water—before, during and after parties. This will help you feel full, and you’ll have less desire to drink (and eat) excessively.
2. If you plan to drink, do so moderately. Stick with 1-2 beers or glasses of wine.
3. Avoid high-calorie drinks like spiked eggnog, daiquiris, Long Island iced tea and margaritas. If you’re mixing hard liquor with another beverage, opt for diet soda or calorie-free seltzer rather than a high-calorie alternative.
4. Remember that abstinence is not necessary. An occasional beer or glass of wine is okay—but moderation is the key.
5. Make plans to be the designated driver. When you know you’re responsible for the keys, it’s easier to stave off the lure of high-calorie drinks. In addition, your friends and family will appreciate your concern for their safety.