Dr. Oz shares his five rules for a healthier holiday

1. Get a handle on true hunger We gain an average of one pound each winter, and while that may not seem like a lot, consider this: The average person never loses that extra weight. (Over 10 years, it adds up to almost 10 unwanted pounds!) One way to ward off seasonal weight gain is to eat only when you’re truly hungry. How do you know? Start by checking the time. If less than three hours has passed since you last ate something, try drinking water before grabbing a bite. Next, learn to recognize the signs of real hunger — like physical pangs, headache or feelings of weakness. By eating only when you’re truly hungry, you reduce the total calories you take in, improve blood sugar levels and help lower insulin resistance (all of which help prevent type 2 diabetes).

2. Ease up on the alcohol Don’t worry about ruling out booze altogether. In moderation, a drink can be good for your heart. That means 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor. Choose your glass wisely: One study found people using short, wide glasses were more likely to over-pour, but when they switched to tall thin glasses, they poured about 20 percent less. And be sure to cut yourself off well before bedtime. While a nightcap may cause you to doze off temporarily, alcohol ultimately disrupts nightly shut-eye by decreasing REM sleep and causing more night-time awakenings.