If the idea of holiday weight gain stresses you out, here are 4 tips to help you undiet your holidays and savor more of what matters most – delicious food shared with friends and family.
I used to get super anxious about Thanksgiving.
My dieting mind threw caution messages left and right like driving through a construction zone that went overkill on the orange barrels with the flashing orange lights.
“How many miles do I have to run to burn off pumpkin pie? What if I just eat the filling and not the crust?”
“How can I make holiday cookies healthier so I don’t feel guilty about eating them?”
“I’ll just have the turkey and salad and avoid the high-carb (calorie) foods.”
Or the flip side, “Oh, it’s the holidays, eat whatever. But come January you need to get back on track and start training again (as a distance runner).”
I can’t tell you how many dark mornings I nearly killed myself trying to run on slippery roads, frustrated that I couldn’t run fast enough or far enough.
My stress levels went through the roof with these good-food, bad-food thoughts. My digestion was a train wreck. I was completely distracted, unable to be fully present with family and friends.
Can you relate? If you’re stuck with good-food, bad-food ping-pong thoughts, let’s shake up your holiday mindset this year. Instead, lean into savoring the season without food shame, and guilt. Here’s how.
First, let’s debunk the holiday weight gain myth. A study in the New England Journal of Medicine showed on average people gain about a pound during the holiday season (November – January). Far less than what you might be concerned about.
And I get it. I was there too. Any weight gain feels distressing.
However, if mild weight gain (or the fear of it) puts you into a tailspin and you go back to old dieting behaviors, you could end up weight cycling which also leads to weight gain over time.
This is why the holiday season is the perfect time to up your intuitive eating practices and really focus on savoring the season. No matter where you are in your intuitive eating journey, you’ve got this!
Tip 1: The holidays are perfect to practice gentle nutrition basics and compassionate curiosity
I’ve mentioned Rachel Hartley’s nutrition hierarchy of needs before on the Savor Food and Body Podcast. Think of a pyramid with adequacy, balance, variety, and individual foods. This is a great tool to practice during the holiday season.
For example, in the days before Thanksgiving, eat regularly throughout the day, roughly every few hours. Do the same on Thanksgiving Day. This will keep you from getting ravenously hungry before the Thanksgiving meal.
Tip 2: Practice balanced nutrition with as many meals and snacks as possible
Remember practice, not perfection. There’s no need to trigger fuckit eating. Balanced meals and snacks include carbs, protein, and fats.
Don’t overthink this. Keep it simple. A balanced meal during the busy holiday week can be cheese, crackers, nuts, and fruit. Or a salad made with bagged greens, canned beans or fish, sunflower seeds, pre-cut veggies, cooked grains like quinoa, rice, or pasta, and your favorite dressing.
Tip 3: Add variety when possible
This includes choosing a different item from the deli case at the grocery store. Find easy ways to add a variety of flavors (spice blends, bottled sauces, other condiments) and textures to your meals to boost satisfaction. If this feels like too much to think about, then skip it. You’ll have variety in your holiday meal.
Tip 4: Try moving your body in ways you enjoy for 15-20 minutes a few times during the week.
Walk around the block, do a gentle yoga session, or do a quick strength training workout. Any of these options will help you move the stress and anxiety of the season through your body. You’ll arrive at your gatherings more relaxed and rooted in your intuitive eating practices – no matter what diet talk is being thrown around the table.
There’s no guarantee these tips will keep you from gaining weight during the holidays. But if you practice them consistently, they will get you off the weight loss, weight gain roller coaster for good.
