Whether it’s because of extra helpings of pie at Thanksgiving, or too much cheesecake at Christmas, most people gain at least one pound during the holidays. Though a pound might not seem significant, over time, it can add up. According to the NIH, weight gain during the holidays can lead to chronic disease and obesity during later life. Below are several tips for weight loss after all that holiday indulgence.

Eat a Healthy Breakfast

Dieters can drop holiday pounds by making breakfast a part of the daily routine. According to a 2002 study in Obesity Research, 78% of those who lost 30 pounds and kept it off for over a year had one thing in common: they ate breakfast each day. The study also showed that breakfast eaters got more exercise than non-breakfast eaters, which can lead to further losses. Aim for at least six grams of fiber with breakfast to cut weight and reduce the risk of chronic disease.

Get More Movement

When a person burns more calories than they take in by increasing their level of physical activity, it’s easier to lose weight. While 30 minutes of daily exercise can offer significant health benefits, to lose weight, one needs roughly 300 minutes of moderate-intensity exercise per week.

Add Fiber to the Diet

Adding healthy, fibrous foods such as vegetables, fruits, legumes and nuts to the diet can have a variety of benefits. Not only do these foods promote a feeling of fullness, they offer nutrients without substantial caloric impact. The USDA recommends filling half the plate with veggies and fruits and increasing consumption of beans and other legumes.

Set a Realistic Long Term Goal

If someone wants to lose holiday weight and keep it off for good, they should think of losing weight as a lifestyle choice. According to experts at the Mayo Clinic, prolonged loss involves emotional, physical and mental commitment and a realization that it can’t happen overnight. Tracking progress and building a support system can help people move forward with their goals while remaining accountable.

Indulging over the holidays can be fun, but losing weight afterward can be difficult. To prevent that one-pound-a-year weight gain, dieters should follow the easy tips above.