The holidays can be a huge source of weight gain or regain for individuals because of all the holiday parties, gatherings and of course – all the FOOD!
Therefore, there needs to be more focus in the chaos of the holiday season on staying healthy and on-track.
5 Ways to Manage Your Weight and Maintain Focus during the Holiday Season
Prepare for the Holiday Parties and Gatherings
Many of us know when there is going to be a holiday party or get-together. Therefore, it’s wise to ask your hosts what will be on the menu at the party. Additionally, if the planned gathering is at a restaurant, look at the menu online so you can prepare and plan to order a healthy option from what is listed. This helps you to think twice, plan ahead and make the healthiest choice to keep you on-track and in control of your weight. It will also help you feel more in-= control and satisfied.
Have a List of Non-negotiables
This is important so you can know what’s okay and what’s not okay for holiday choices. Fruit cakes, rum cakes and other sweets are typically very calorie-dense, while turkey, ham and deviled eggs are high in protein and are filling. If you choose to have some sweets, select sweets that are lower in calories and that tickle your taste buds. Have a list of your non-negotiables in terms of food and activities as another way to stay in control and on-track during the holiday season.
Know Your Limits
One of the best ways to know your limits with food is to be in-touch with your sense of hunger and sense of fullness. One of the biggest ways to lose focus is to overeat. Overeating leads to regret which can lead to frustration or a cycle of behavior that leads you off-track. When you know your limits and stay within them, you will feel more in control, on-track and filled with a sense of accomplishment. Knowing your limits will also help you practice staying on-track in all occasions – not just during the holidays.
Get a Move on
Just because it’s the holidays doesn’t mean you stop moving your body. This season, things get colder and busier – so look for activities that you can do for 10-20 minutes and that elevate your heart rate and help you break a sweat. Whether it is cardio or strength training, this will also help you burn excess calories and stay fit and focused. When you get your body in motion, you raise endorphins which help your emotional regulation system and allow you to think more clearly.
Be Aware of Your Emotions
While at parties, gatherings or around family, things can get overwhelming. Practice awareness of how you are feeling so that you don’t inadvertently overeat. Emotional eating when overwhelmed can occur especially when people push your emotional buttons. Recognize how you are feeling and shift your behaviors so you can do something differently instead of eating when feeling stressed, overwhelmed, nervous or anxious.
Use these five tips to help you stay on-track and find your focus this holiday season. Staying on-track with your weight is not only about the food, but also about staying active and recognizing your emotions as well.
About the Author:
Kristin Lloyd, MS, LPC/LMHC, PhD-c has been creating outstanding results for individuals, couples and organizations for over 10 years as a highly-accomplished psychotherapist, transformational mindset mentor, college educator and consultant. She is now leading bariatric patients and candidates through massive mindset shifts to help them create lasting behavioral changes and emotional adjustments for happy and healthy lives. You can find out more about Kristin at www.bariatricmindset.com.