You may have heard of the Freshman 15, the idea that students gain weight in their first year of college. Evidence is mixed on that phenomenon — studies show many college students actually lose weight — but what about the Fall 15? Is weight gain more likely when the weather cools and the holidays descend?

Health experts say yes.

The combination of decreased physical activity and increased consumption of high-calorie foods can lead to weight gain in the fall and winter. Seasonal Affective Disorder, a form of clinical depression linked to certain months of the year, may also play a role.

Hustle and bustle

According to the National Institutes of Health, the average person gains one to two pounds every year during the holiday season. And that weight — while not much — can be difficult to lose.

To prevent it in the first place, the Centers for Disease Control and Prevention recommends staying active as much as possible during the winter season. Current guidelines for adults say to aim for at least 150 minutes each week of moderate intensity activity, such as brisk walking, and at least two days a week of muscle strengthening activities.

It is possible to reach these goals during the holiday season, and even work activities into the hectic shopping and party-planning time. For example, the CDC recommends:

Walking a few laps around the mall before starting to shop.

• Taking the stairs whenever possible.
• Parking farther away from your destination to add a walk.
• Taking a group walk with friends and family and even adding a game or scavenger hunt.
• Walking to see holiday lights instead of driving.

The CDC also recommends against planning activities centered around food. Instead, switch it up and look to activities like volunteering in your community, taking part in a seasonal activity like ice skating, or planning a walk and catch-up with a friend rather than meeting in a restaurant or coffee shop. Visiting museums is also a great cold weather activity.

When eating, aim to first load your plate with vegetables and fruits, and then add smaller portions of less healthy items. Contribute a healthy dish when asked to bring food to a gathering. One option is to consider a bean dish instead of meat.

Being mindful of stress — which often seems synonymous with the holiday season — is also key as higher stress levels can lead to weight gain.

On the go

Weight gain can be especially hard to avoid when traveling, but it is possible. When traveling by car, the CDC recommends packing water in a refillable bottle — flavor can be added with slices of lemon, lime, cucumber, watermelon or other fruits. Sparkling water also is a good option. Pack healthy snacks like fruits, vegetables and nuts to avoid impulse runs through the drive-thru. And stops at rest areas can provide a brief break for physical activity — even 10 minutes counts.