Navigating body image, self-esteem, and our relationship with food while focusing on your weight-loss goals is a year-round struggle for many that only seems to be amplified during the holiday season.
Food is most defiantly the star during the holidays. From elaborate Thanksgiving dinner spreads to delicious holiday cookie exchanges to extravagant holiday parties at work, there is simply no shortage of food when it comes to this time of year. This can make things difficult when trying to find the balance between staying on track with your goals and not missing out on these special events and foods. So, if the idea of sitting down to enjoy a holiday meal while sticking to goals or spending time with family who might comment on your eating habits in relation to your weight loss journey makes you spiral, know that you aren’t alone. There is a healthy way to participate in the upcoming holidays while still staying on course to hit your weight loss goals.
Tip 1: Avoid Food Talk
Food may be at the center of the holiday table, but that doesn’t mean it has to be the center of the conversation. Challenge yourself to skip talking about the food, especially calories, whatever restrictions you might be following, and anything to do with how eating a food item will affect your weight loss journey.
When food-related items are discussed, sincere comments can transpire into a food-focused conversation ending in guilt or shame for many which can negatively affect your journey and progress. If you feel a shift in the conversation, politely cut the topic short and switch to a different topic. You know what topics are conducive to your goals and which ones might take you back a step.
Tip 2: Ditch The Food Guilt
Unfortunately, we live in a very diet-obsessed culture that has labeled certain foods as “good” and “bad. This categorization of foods creates a moral value system where guilt and shame are felt when certain foods are consumed.
While food has a nutritional value, it does not have a moral value: food is food. It’s not good or bad, and a person is not right or wrong for eating a certain food item. Attaching your worth to what you consume is a silly habit many of us fall victim to. During this time of year, food serves a cultural and celebratory purpose, be it a favorite family recipe or a special treat you can only find during the holiday season; many foods have more sentimental value than we may perceive. You can one hundred percent enjoy a special food or treat in moderation without falling off track. Being mindful of your consumption and staying on track with your healthy habits such as drinking plenty of water and getting some movement in before or after meals reduces your risk of regressing on your goals.
Tip 3: Be Kind To Yourself
The holidays can be stressful and overwhelming without the added pressure of staying on track with your goals. That’s why it’s more important than ever to practice self-compassion and self-care. Having a few affirmations that make you feel empowered and calm about your body and your goals can be super helpful to recite when faced with difficult situations. Statements like: “I am grateful for my body and what it allows me to do,” or “Others’ opinions of my body and my goals do not affect me,” or “My worth is not tied to food”, can all be statements that help you regain focus and show yourself some TLC.
If you find you fall off track, be gentle with yourself and get back on track without beating yourself up. Mistakes happen and it's important to realize that's where growth happens as well. No one is perfect and slip-ups will happen but showing yourself grace, acknowledging why it happened, and getting back on track is a victory on its own. You are doing great, believe it!
Progress During The Holidays Is Possible
At its core, the holiday season is about celebrating with the people you love—and that includes yourself. Body image and body positivity struggles as well as the challenges that come with staying focused on your journey during the holidays are real, but they don’t have to be the focal point of your holidays. You deserve to feel empowered, joyful, cared for, and supported throughout the holidays and all year long. We hope these tips help you savor the holiday season while continuing to progress on your weight loss journey.
CON-1443-001 11/22