Should you fear holiday bulge?

Conventional wisdom says Americans can pack on pounds during the holidays.

A 2013 Consumer Reports survey found that gaining weight was cited as a holiday fear by one out of three Americans.

But is it really something to worry about?

Data suggests that people gain between 1 or 2 pounds, according to Donald Hensrud, director of the Mayo Clinic Healthy Living Program. Hensrud cited a 2000 study by The New England Journal of Medicine.

It doesn't sound like much, but before you head back to the buffet table for another round, consider this: Once it's on, it usually stays there.

"The important thing is that it's cumulative," Hensrud said. "People gain just a small amount of weight but it adds up over time."

He also said that 1 or 2 pounds over an entire population is a significant amount. "It's big, no pun intended," he said.

To avoid the holiday bulge, Hensrud suggested incorporating activities into your family time.

"Go for a walk after a meal. Resist the urge to lay down on the couch," he said. He also advised making food one aspect of the holiday celebration, but not the focus.

"If we equate the holidays and enjoyment with food, we're going to indulge more. So perhaps try to separate that connection a little bit," he said.

Alcohol consumption is also something to be mindful of.

"Alcoholic drinks can be loaded with calories, and because we drink (rather than eat) them, we often fail to recognize them as a significant source of calories," Deborah Balfanz, a Stanford University health professor and a weight management instructor,said on the university's wellness blog.

"Additionally, alcohol lowers inhibitions and increases the likelihood that we'll go back for seconds (or thirds!) of that chocolate cake or deviled eggs," she noted.