The holiday season is full of delicious food, festivities and gatherings that bring joy and connection. Yet, for many, this time of year can bring a sense of anxiety – especially when thinking about how indulgent meals and sweet treats might impact health and wellness goals. The worry about starting the new year with a few extra pounds is common, but it doesn’t have to be inevitable. With a few strategic approaches, you can savor the holiday celebrations without the dread of January 2nd!
Shift Your Mindset: Let Go of the All-or-Nothing Approach
One of the biggest challenges during the holidays is falling into an “all-or-nothing” mindset. Many see the holidays as a time to indulge, thinking that a few treats mean we’ve already blown our health goals. This often leads to overindulgence, assuming we’ll “get back on track” in January.
But here’s the reality: The holidays are just a few days scattered across two months. Focus on enjoying your favorite holiday meals while making balanced choices the rest of the time. One meal won’t derail your progress, just as one healthy meal won’t fix everything.
Embrace Abundance, Not Scarcity
Food memories are part of holiday traditions, but they don’t have to be exclusive to this time of year. If you’re tempted to overeat Aunt Sally’s famous casserole, remember that you can enjoy that dish any time. Shifting your mindset from scarcity to abundance helps reduce the urge to overeat just because it’s a special occasion.
Planning is Key: Set Yourself Up for Success
A little planning can go a long way in keeping you on track. This doesn’t mean strict diets or deprivation. Focus on strategies like calorie cycling and adding more movement. If a big holiday meal is coming up, balance it by eating lighter in the days before the event.
Increase your activity levels during the week of a holiday event. Simple movement “snacks” like adding a few extra walks can help. And, don’t forget water and sleep – staying hydrated and well rested helps control cravings and maintain energy levels.
Strategy for a Smart Plate: Savor Every Bite
Holiday parties can be filled with tempting appetizers, decadent desserts and everything in between. A little mindfulness can help you enjoy these without overdoing it. Try a protein shake or broth-based soup before a gathering to curb your appetite.
Use the “one plate” rule – a small plate for appetizers, a dinner plate for your main meal and a small plate for dessert. Our taste buds enjoy the first few bites the most, so take your time and savor each one.
Handle Triggers and Buffers
Holiday stress and emotional eating can be real triggers for many. Understanding your triggers and having a plan in place can make a difference. If you tend to eat when stressed, try a breathing exercise. Research suggests that deep, controlled breathing can lower anxiety and improve mood.
Have a few “buffers” in place to prevent turning a small slip into a full on binge. Brush your teeth after a meal or chew gum to curb the desire to keep snacking. If leftovers are a weakness, share them with friends or store them out of sight.
Consistency Over Perfection
Above all, remember that consistency is more important than perfection. If your holiday meal doesn’t go as planned, avoid falling into the trap of self blame. Instead, return to your healthy habits the next day. Studies show that missing a day of a habit doesn’t impact long term success – what matters is how quickly you get back on track.
Ask yourself, “Was it worth it?” If not, think about how you could adjust next time. Use it as a learning experience to make a different choice in the future.
Celebrate Your Wins
It’s easy to focus on what went wrong, but don’t forget to celebrate your successes. Acknowledging when you stick to your plan or make choices that align with your goals helps reinforce those behaviors. Even small wins – like choosing a salad instead of seconds or taking a post dinner walk – can boost your mood and keep you motivated.
The holiday season doesn’t have to be a time of stress and regret. By shifting your mindset, planning ahead and embracing balance, you can enjoy the season’s joys while feeling great about how you’ll start the new year. It’s not about restriction but about finding a way to enjoy the holidays in a way that leaves you feeling good, both physically and emotionally.