It's not how much weight you'll gain over the holidays -- it's how much you can keep off. The national average increase, by the way, is around 8 1/2 pounds.

Weight-loss expert Debi Davis says to keep it off -- and keep it down -- here are some guidelines:

--Drink at least 64 ounces of water daily to flush out additional fats and keep your body hydrated at a time when we tend to have holiday cocktails. Eat protein-rich foods first (chicken, turkey, lean meats, etc.). Then, fruits and vegetables whenever possible. Avoid salads with heavy mayonnaise.

--Sample desserts. Nibble a variety of desserts (just a tiny taste), rather than eat an entire serving of each. Never attend a party hungry. Eat a substantial lunch or protein snack prior to party time. You'll be more resistant to high-calorie chips, dips and hors d'oeuvres.

--Limit alcohol consumption and avoid, of course, drinking and driving. Alcohol greatly slows your body's metabolism, which limits efficient food processing. Choose wine over mixed drinks. The alcohol and sugar/calorie content is lower.

--Exercise whenever possible. Walk instead of driving. While holiday shopping, park far from stores. Don't keep holiday snacks at home. Eat treats only when you go out. Eat regular meals. Holiday schedules get crazy. Eating tends to be irregular. Keep meals lean and well-balanced.

--Take natural herbal supplements to increase your metabolism and control your appetite during the holiday feeding frenzy. All supplements are not alike -- get complete information and instructions about the product you select. Any time you feel full, any time you're not hungry, don't eat!