The holidays are a time filled with family, friends and, of course, food. Lots and lots of food.

So it’s not surprising that many tend to put on weight this time of year. International Business Times reporter Amanda Remling spoke with colleague Amethyst Tate about ways adults can prevent putting on the holiday pounds.

First, don’t skip meals, especially breakfast. It’s been said many times, but breakfast is the most important meal, at least in terms of weight control. It jumpstarts your metabolism and prevents you from snacking later in the day. Just make sure your breakfast is nutritious. Try eating oats or healthy cereals.

Don’t forget to exercise. People tend to take liberties with their workout plans during the holidays. Make sure you’re setting aside 30 minutes each day for exercise, whether it’s a jog, weight lifting or just playing with the kids.

Finally, try to avoid those high fat, high caloric foods. Swap out white bread for whole wheat, fruit for sugary snacks and pretzels or crackers for potato chips.

And if you still find yourself overindulging during the holidays, maybe it’s time to sign up for a gym membership. There are always good deals this time of year since the number one New Year’s resolution is to lose weight.