Thanksgiving, New Year’s Eve, and other winter holidays are almost here, and as the holiday season heats up, many Americans are preparing to indulge in their favorite treats. They might also subscribe to some bad eating practices before they get busy.

According to a new national survey conducted by Orlando Health39% of Americans worry about how much they eat during the holidays — and combat that guilt with some age-old tips on managing holiday cravings. The newly released survey found that 25 percent of respondents believe they should skip meals to “save calories” before a holiday gathering, while 33 percent said they feel the need to “detox” or ” cleanse’ after consuming foods considered unhealthy.

But experts say that kind of thinking is wrong—and may even lead to more weight gain instead of less. Here’s what dietitians say people get wrong when it comes to indulging during the holidays.

Myth #1: You can “save calories” on holiday dinners and parties by skipping meals beforehand

Don’t eat anything until you sit down to Thanksgiving dinner? Lisa Moskovitz, Founder NY Nutrition Group and author of The Core 3 Healthy Eating Plansays this approach can backfire and lead to overeating. “I always tell my clients who like to snack during the day, to save up for bigger meals, that you can either eat a little more now or you’re going to eat a lot later,” says Moskovitz, noting that he’s limited in time . eat often results in excess later.

She adds that this type of fasting can have short-term consequences such as “digestive discomfort, blood sugar fluctuations, low energy levels and sleep disturbances.” If done frequently, it can also lead to “weight fluctuations, malnutrition, poor gut health and a compromised immune system.”

Myth #2: You have to “detox” after eating certain foods

There’s no need to cut back after indulging in holiday treats. “A balanced diet and normal hydration levels are all your body needs to detox naturally,” says Amy Goodsona registered dietitian. “Overly restrictive cleanses can harm metabolism and nutritional balance.”

Myth #3: Vacation weight gain is inevitable

Goodson says many people mistakenly believe that gaining weight during the holidays is “inevitable”, but in reality any weight gain is usually minimal — “Often about a pound.” And even if you gain weight, “nothing is permanent,” says Moskovitz.

Myth #4: Eating late at night causes weight gain

Don’t let holiday dinners or late night parties stress you out. Experts say when you choose to indulge doesn’t make a difference in weight gain. “Weight gain is more about overall calorie intake than timing,” says Goodson. “While it’s best to eat at regular intervals, a nighttime holiday treat won’t cause weight gain if it’s within your daily allowance.”

Myth #5: All holiday foods are unhealthy

Roxana Ehsania registered dietitian, points out that many people think that foods commonly found on a holiday table are bad for you, but that’s actually not the case. Turkey is a high-quality, lean protein choice that is rich in vitamins and minerals, while prepared with vegetables like sweet potatoes, they’re full of good-for-you carbs, vitamins and minerals like vitamin C and potassium that support your immune system and muscle function. Even desserts like pumpkin pie “pack vitamin A and fiber,” says Ehsani.

Here’s how to treat yourself responsibly during the holidays

Instead of craving grandma’s holiday cookies or that extra-large slice of pie, experts suggest using a few tactics to eat well during the holidays — so you can have your (Christmas) cake and eat it eat this one too.

• Have a snack a few hours before the party. Registered Dietitian Michelle Jaelin says you shouldn’t go to a party on an empty stomach. Instead, have a healthy snack high in carbs (for an energy boost) and protein (to slow down the absorption of those carbs) an hour or two before. Jaelin suggests cheese with whole grain crackers, Greek yogurt covered with berries or pomegranates or some nuts with an apple or a banana.

• Enjoy holiday foods “mindfully”. Having small portions of your favorite foods and eating slowly to “really savor the flavors” allows you to feel more satisfied and reduces the chance of overindulging, Goodson says. Yasi Ansaria spokesperson for the Academy of Nutrition and Dietetics, adds that taking your time also makes foods indulgent and more enjoyable. “Dessert is part of the vacation experience. It’s not the same without him,” she says. “Take your time to savor each bite and enjoy the company and the unique flavors of the season.”

• Stay well rested. It may be easier said than done during the busy holiday season, but getting plenty of sleep is not only good for you, it’ll also help keep you from overeating. “Always make sure to hydrate, stay active, and prioritize sleep,” says Moskovitz. “Holiday stress and poor sleep hygiene can contribute to poor eating habits more than anything else.”

• Take a step back. Have you ever heard the expression “your eyes are bigger than your stomach”? Experts recommend using some visual tricks to avoid overeating. “Standing at the dinner table with her in your line of sight will probably make you more tempted to grab seconds or thirds,” says Ehsani. “Think about walking away from the table when you’re full and ready, and only come back for seconds if you’re really hungry.” Or Goodson suggests simply using a smaller plate — which “naturally encourages smaller portions, helping you enjoy a variety of foods without overeating.”

• Let it go. And don’t feel guilty about splurging a little for special occasions. “The holidays are not the time to diet,” says Moskovitz. “Enjoying a meal is a major attribute of what makes holidays special and memorable. For this reason, I don’t recommend going into the holiday season with a strict set of rules around food.”

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