How to Survive the Holidays...One Bite at a Time!
October through December can be a minefield of challenges for
those who struggle with the eat-repent-repeat cycle. Food
is everywhere, from your television to your child’s trick-or-treat stash. The constant exposure may eventually lead to cravings,
overeating, holiday buffet-hangovers, guilt, and vows to do better tomorrow—or
on January 2nd.
The best strategy is to eat
what you love fearlessly. While
that may sound counter-intuitive, studies have shown that labeling the
foods you love as forbidden can actually increase their power over you. When
you think of the foods you love as "bad," you may feel guilty
for even wanting them, and deprived because you’re not supposed to eat them. As
a result, you may yourself visiting the break room in search of holiday
treats.
Eat What
You Love, Love What You Eat
Banish
the special occasion mentality. You'll be
less tempted to overeat during the holidays if you stop depriving yourself the
rest of the year. It takes the “special occasion” mentality out of the
equation.
Minimize
your exposure. Wait
until the last minute to buy or prepare holiday goodies. Make only
what you really think you'll need for parties and gifts. Resist the
temptation to dump the leftovers in the break room at work. Not only will that
decrease your own exposure, but your co-workers’ exposure too.
Remember,
it's not your food. All too often we eat whatever shows up—from
cookies in the break room to samples in the grocery store. But you didn't
choose to put it there so don’t mindlessly put it in your mouth!
Save room
for dessert. If you're
going to eat holiday treats and desserts (you know you are!), then adjust
for it. After all, does it really make sense to have to eat all your dinner to
earn the right to eat more food?
Ask, “Am
I hungry?” Whenever
you feel like reaching for a treat, pause to check in. Sometimes, “I want
chocolate” really means, “I want a break,” “I want a reward,” or “I want to
scream.” What else could you do to meet those needs better?
Try the
Four Really Test. Another
question to ask yourself is, “Do I really, really, really, really want it?” If
the answer is yes, choose your favorite and enjoy it without distractions or guilt.
Love what
you eat. If you love your favorite holiday foods that much, act like it!
Enjoy your snack or meal mindfully without distractions. Savor the appearance,
aromas, textures, and flavors. Put your fork down to focus on the bite in your
mouth instead of immediately loading the next bite.
Just
right! A couple
of mindful bites of fabulous food is much better than a plate full of
so-so. Since those first few bites are always the best, think before
you dive in for more.
Eat
fearlessly without guilt. We all
know that guilt leads to more eating,
not less. When you make a conscious decision to eat a treat, enjoy the
experience fully, then let it go.
Don't
torture yourself with exercise. Being
physically active feels good, relieves stress, and provides numerous benefits
for your health. Don't turn exercise into punishment for eating.
Pass it
on. The holidays are a great time to teach your kids how to
enjoy a variety of foods as part of a healthy and active lifestyle. Through
observation, they learn that it is possible to balance eating for nourishment
with eating for enjoyment.
Michelle May, M.D. is the founder of the Am I Hungry?® Mindful Eating Programs and Training that
help individuals break free from mindless and emotional eating. She is the author of Eat What You Love, Love
What You Eat: How to Break Your Eat-Repent-Repeat Cycle. (Download chapter one free.)
Read more: How to Survive the Holidays? One Bite at a Time
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Here's another great list of ways to survive the holidays:
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