The holiday season is a time for joy and celebration. However, it can be tough to maintain our momentum with our health and weight loss goals. Festive foods and pressure to indulge can make it challenging. This article empowers you with practical strategies to manage holiday eating triggers, focusing on a variety of factors that can contribute to overindulgence during the holidays.
Various psychological and emotional triggers can surface during the holidays. Planning events or family gatherings can be stressful. This stress, along with feelings of anxiety or loneliness, can contribute to what is colloquially known as “comfort eating”. Social pressures further complicate this, as lavish meals, seasonal beverages, and rich desserts become the norm.
Common triggers include:
Recognizing these triggers allows you to implement effective strategies for informed choices during the holiday season.
Holiday gatherings often feature tempting foods and assertive hosts. Though it seems rudimentary, practice saying “no” politely in different situations. For example, you can say, "Thank you, I've had enough," if someone offers you more food. You can also suggest healthier options, like, "I would prefer another serving of greens rather than start on dessert now." This way, you can stay on track with your goals while being respectful and not offending high-pressure hosts.
Bringing a nutritious dish to share can also help maintain your health goals. In one of our posts last week, we discussed “focusing on controllable variables.” By bringing a side dish that you’ve prepared, you can take solace in the fact that you know exactly what ingredients went into making it.
Here are key tactics for managing social eating situations:
These strategies allow you to enjoy social events while maintaining your health.
Many traditional holiday dishes can be high in calories and low in nutritional value. However, making simple substitutions can help you enjoy your favorite recipes without the extra guilt. You might want to try Greek yogurt instead of sour cream for example. Use whole grain bread for stuffing, or consider mashed cauliflower instead of mashed potatoes. These healthy swaps maintain flavor and festivity while supporting your health goals. Get creative in the kitchen by experimenting with spices and herbs to enhance taste without added calories, ditching butter-laden sauces.
Focusing on the eating experience can significantly curb overeating. Pay attention to the taste, texture, and aroma of each bite, and listen to your body's hunger cues before reaching for more food. As mentioned above, by pacing yourself you can also minimize the opportunity for another guest to pressure you into an additional helping you don’t want.
Portion control is crucial for maintaining balance during festive meals as well. Use smaller plates, start with vegetables or salads followed by protein, and avoid quick second helpings. By practicing mindful eating and portion control, you can enjoy holiday foods and stay on track this holiday season.
Building a balanced holiday plate is key to enjoying festive meals without overindulgence. Aim to fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains, and eat in this order: vegetables>lean protein>carb source. This approach not only helps with portion control but also ensures you are getting necessary micronutrients. Include colorful options like roasted vegetables, lean meats such as turkey or chicken, and minimally processed carbohydrate sources like sweet potatoes. At dessert, pay attention to portion sizes and limit the amount of access you have by not hovering over the dessert tray, if possible.
Physical activity can act as a “home base” during the holiday season. Commit to not “pausing” your movement goals over the holidays. Regular exercise, even short daily walks or workouts (these don’t have to be marathon sessions), helps balance extra calories from festive meals. Maintaining consistent meal times is also important, as skipping meals can lead to excessive hunger and overeating. One strategy that has worked well for many is committing to eating a lean protein meal (or even having a protein shake) prior to heading to a gathering.
By committing to sustaining your momentum through the holidays, you can mitigate that feeling of letting yourself down come the New year while still enjoying yourself!
Overindulgence can happen, but it’s crucial to refocus without guilt—practice “turning the page” the very next choice. Return to your regular eating patterns and avoid extreme dietary commitments as a “damage control method”; consistency is key here. Rehydrate and pay attention to your body's hunger signals to nurture the healthy relationship with food that you’ve been striving towards.
Reframe slip-ups as an isolated point in time, and not a permanent blemish on your character. Reflect on what triggered overeating and consider strategies to mitigate similar situations in the future, fostering a balanced approach to holiday eating.
You can enjoy the holiday season while prioritizing your health—it’s not impossible to do both, but in most cases does require a higher degree of awareness. Focus on setting realistic goals and cherishing non-food-related moments, such as spending quality time with loved ones and engaging in enjoyable traditions. By celebrating these moments that don't solely revolve around food, you can savor the holidays and achieve a sense of fulfillment and confidence as you sustain your wellness base.
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