The holidays can be a time for joy, fun, and family. While this season can be enjoyable, it also comes with the potential to add layers of holiday stress to already busy lives. Conquer the most common weight loss challenges this season with these tips.
Navigating Family Dynamics
This time of year can significantly impact one’s relationship with food, particularly when family dynamics are involved. Here is how to navigate these relationships:
Set Boundaries
It’s important to set boundaries and communicate them kindly with loved ones. This will allow you to manage any hurt feelings that family interactions might cause and prevent shame or guilt from triggering self-sabotaging behaviors.
A boundary can look like showing up, being present for a few hours, and leaving. It can also look like choosing not to engage in specific conversations.
Refuse Food Politely
Food is a form of love in some families. Those who prepare holiday favorites love nothing more than to see their food enjoyed. However, this can sometimes lead you to overeat, especially when emotional connections are deeply tied to food. A simple “No thank you” will work perfectly. There’s no need to justify your decisions to anyone else. Be polite and do what makes you feel comfortable.
Establish New Traditions
This season is steeped in traditions we all know and cherish and often revolve around food. You can still enjoy time with loved ones and celebrate with new, healthier traditions. Start the day with a family walk. Get involved and volunteer. Use this time to focus on the people you are with — the real reason we gather to celebrate the holidays.
Honor Your Grief
For some, this time of year signifies a painful anniversary. It can also be a reminder of the empty seat at the dinner table. Or having different family traditions or experiences than you once had. Don’t look for food to soothe the grief. Instead, find a support group or ways to honor that person through the holidays.
How To Beat Your Holiday Stress
Most of our stress during the holidays comes from the “shoulds.” But those expectations can often set us up for stress when things don’t go the way we had planned. Here is how to find balance during this time:
Just Breathe
Stress can throw your body into overdrive. Your breath can help slow things down. Taking a slow, deep breath through your nose and out your mouth for 20 to 30 minutes each day will reduce anxiety and reduce stress.
Get Your Zzz’s
Lack of sleep can make it harder to manage your blood sugar. When you’re sleep deprived, you’ll tend to eat more and prefer high-fat, high-sugar foods. This can also lead to less impulse control, so it’s crucial to ensure you get at least 7 to 9 hours of sleep during this busy time of the year.
Prioritize Meal Prep
Take some of the stress of the season off yourself by planning your meals in advance. Plenty of meal prep methods can help you get the bulk of the week’s cooking done ahead of time, simplifying your days and easing stress amidst all the rush.
Make Time for Relaxation
The holiday rush can feel like an advent calendar where every day is a new responsibility to keep track of. It’s essential to carve out some time for self-care and nourish your soul. Take a walk. Enjoy an Epsom salt bath. Meditate for 30 minutes to set your intentions for the day.
Let Go of Perfectionism
This is supposed to be the most wonderful time of the year, right? It’s okay if all your plans don’t turn out perfectly. The holidays do not need to be perfect to be fun and memorable.
Stick To Your Routine
The time between Thanksgiving and Christmas can be a source of stress for anyone on a diet. Maintaining your meal plan during the holidays can provide consistency during a time that can feel overwhelming. A routine can also help keep your mood stable and your immune system strong, helping you manage stressful situations more effectively.
Tame Your Food Temptations
‘Tis the season for temptations. How do you stick to your diet when it seems like everyone around you is having more fun? Here is how to stay on track no matter the menu.
Don’t Skip Meals
When you are saving calories, you deprive yourself of valuable nutrition to fuel your body. Skipping meals will increase your appetite and cause you to overeat. Eat as you normally would the day of a holiday to avoid the urge to overeat.
Remember: You can fast once per week (or more, if desired) during the Weight Loss Window of Flex with Revolex™.
Be Mindful
It takes at least 20 minutes for your brain to realize you’re full, so don’t gauge the time to stop on whether or not there is still food on the table. During the holidays, there is always more food. Listen to your stomach and honor it when it says “enough.”
Don’t Make Food Your Only Pleasure
People often turn to food for pleasure because it’s fast, quick, and accessible — but don’t make food your only pleasure! Find time to incorporate more non-food rewards into your life. The more bliss you feel daily, the less you’ll need to turn to food to get pick-me-ups.
Remember the 3-Bite Rule
If you eat something that’s off your diet plan, eat only three bites. Studies show the first taste of a food is the most pleasurable. The second bite is also good but doesn’t have the same effect as the first. By the third bite, you have experienced the flavor and the excitement starts to decline.
Our dedicated team is here to support you as you take the first step on your weight loss journey towards a healthier and happier you. Book your consultation now to get started.
