Amanda Turner, RD
So you’ve been thinking it’s time to make some changes. You’re ready to focus on your health and start feeling better. That’s fantastic! Making the conscious decision to take action is a big step. Just remember to start slow. That would be my advice any time of year, but it is especially important during the holidays. Be mindful not to set unrealistic goals, don’t set yourself up for a shame spiral. This is not a good time to embark on a full lifestyle overhaul, but you can certainly start being more mindful of your choices. These strategies can help you head into the season with a healthy mindset.
Or, maybe you’ve already made some healthy lifestyle changes and are worried that the holidays will derail you and ruin the progress you’ve made. Use these strategies to maintain what you have already achieved and still enjoy your holidays.
Listen to your body and be prepared
Mindless eating is common during the holidays. There seems to be an abundance of delicious treats wherever you go and it’s so easy to reach for them without thinking. This doesn’t have to be the case. It's a matter of bringing awareness to what your body needs and wants, and if you’ve made some positive changes and have stuck to them, you have likely already developed this skill. You probably have a good understanding of your hunger cues and can tell the difference between hunger, thirst, cravings and boredom. It may be a bit harder to hear over all the holiday excitement, but keep listening to your body.
You can set yourself up for success by keeping nutritious snacks on hand. When holiday goodies are being passed around the office and your stomach is growling because you haven’t eaten anything in 4+ hours, unless you have a more nutritious option readily available, it is going to be extremely difficult to say no. Keep yourself fed so you can make mindful choices.
Stay hydrated
Sometimes it is difficult to distinguish between hunger and thirst. Keep a water bottle with you and take sips often. If you know you’re well hydrated, then it will be easier to tell when you’re actually hungry. Not to mention that staying hydrated aids in bowel regularity and helps you think more clearly. When your body is working efficiently, you feel good and are more likely to make healthy choices.
Pay attention to portions
Those elaborate holiday buffets can be intoxicating. You want to try everything and get your money’s worth. Before you enthusiastically load up a plate, take a walk around the buffet and check out all the options. If some of it looks delicious and some of it looks “meh”, forgo the latter and enjoy the delicious options. If it all looks amazing, then go ahead and try it all! Either way, choose a small amount of each food to start with and use the smaller of the plate options available. When you’ve finished your plate, give yourself 15-20 minutes and then reevaluate. Are you satisfied or are you still hungry? Remember to really listen and make your next move accordingly.
Forget the all-or-nothing attitude
Maybe you overindulged a little this morning. Maybe you got caught up in the moment and now you’re feeling uncomfortable, the shame spiral is starting and you’re thinking that you might as well write off the whole day. Maybe even the whole week. No need! Perfection is unattainable, and frankly, it’s unnecessary. Have compassion for yourself and remember that an overindulgent moment here and there is not going to make or break you. Those moments don’t make you a failure, they make you human and they don’t erase the progress you’ve made.
Don’t over-restrict, it will lead to frustration and overeating
Are there one or two holiday treats that you look forward to all year? Is there a certain food or beverage that you associate with the magic of the holidays? If the answer is yes, don’t deprive yourself of that magical feeling! If you deny yourself all those things that make the holidays special for you, you’ll be miserable and are much more likely to overdo it later, which leads to shame and guilt. You may even end up resenting the holidays all together and no one wants that.
You can make intentional choices when it comes to the holiday treats you partake in. Before reaching for that cookie, ask yourself if it is something that will make you feel good and bring you joy. Be honest. If you’re just eating it because it’s there, then maybe you don’t need it. But if it really does make your holidays brighter, then there is absolutely no shame in having it.
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