This is the time of year for family parties, office parties, neighborhood parties…really the list goes on. It seems that every week there is something to attend. If you’re trying to create new lifestyle habits it can seem daunting and overwhelming with temptations around every corner. Enviably you thoughts turn to, “What if I eat too much?” “What if I eat the wrong things?” “What if I gain weight?” “What if……. (You fill in the blank)?”
Feelings of guilt and shame over the holidays is not inevitable. You can start creating new habits now (and strengthening old) that will give you a rolling start into the New Year. Plus, you don’t have to feel like you will ruin every bit of health progress you have made during this year.
I want you to find pleasure and joy in the holiday season and throughout the year. The New England Journal of Medicine found that people’s perceived weight gain varied between 0 and 6.7 pounds over the holidays with an average of 3.5, but their actual weight gain was just under 1 pound. There is no reason to go bonkers stressing out about weight gain, but year after year the pounds can add up, so finding a way to navigate obstacles and challenges should become an integral part of your journey.
I’m going to be honest here…..it’s hard at times even for me, so I understand. There are some things I have no problem passing up, but like everyone else, I have my weaknesses. Dark chocolate, peanut butter, and cheese are my Achilles heel. Over the years I have learned what works best for me when temptation raises its ugly head. Things that were once a temptation for me no longer are. There was a time I scoffed at those that said that, but I have found it to be true.
There will always be enticements, holidays or no holidays. If you don’t deliberately try to respond in a different way to the constant exposure to the temptations around you, you could end up making unwise decisions. I realize that you want to make the best choices possible, enjoy your time with family and friends, and be able to pass on foods that aren’t worth it and enjoy the ones that are. Believe me, that is possible.
This year, try approaching the holiday season with a different mindset. Instead of the all or nothing approach, have a mindset of learning and growth. The ancient philosophers often taught that the key to learning was embracing obstacles. Most people in this world avoid pain and take the easy road. But what if?…..What if you decided this year that the obstacles in YOUR path were a learning opportunity?
“The truth is, of course, that what one regards as interruptions are precisely one’s life.”
Here are a few tools that will help you embrace the obstacles you meet this holiday season (and really throughout the year) and turn your fears into learning opportunities.
- Eat a healthy snack or meal BEFORE going to the holiday party.
- Plan your week so that you don’t feel deprived during the holiday function. Eat “clean” and stay on track during the week, then allow yourself one carefully chosen treat at the holiday function and enjoy every bit of it. Set goals that let you enjoy both the satisfaction of taking care of your health and the joy of indulging when it’s really worth it.
- Always plan to bring a snack with you on your shopping trips so you are not tempted to buy the mall food or end up so ravenous that you need to go through the drive through.
- Plan your workout. I know, I know….you’re totally busy, but making time for your workout should be a priority. However, don’t go to the extreme where you try and work off the extra calories. You can’t out exercise a poor diet, believe me, I’ve tried. Here is a short work (courtesy of Turbulence Training) out that you can do at home so that you don’t have any excuses.
- Do each exercise for 30 seconds.
- Do not rest between exercises.
- Repeat the circuit one more time to get in 8 minutes of fat-burning, fitness-building fun. Or repeat the circuit 2 times for a 12-Minute Christmas Weight Loss Workout
1) Jumping Jacks
2) Cross-Body Mountain Climbers
3) Total Body Extensions
4) T-Pushups
5) Burpees or Bodyweight Squats (for lower impact)
6) Walking Prisoner Lunges
7) Rocking Plank (or plank hold)
8) Run-in-Place - Know your weaknesses. Being able to predict which foods will be a temptation-depending on your mood and even the time of day-will help you to avoid those foods. Pair that with being prepared by having snacks and meals on hand that will fuel your body will also help you avoid temptations.
- Instead of “bad” or “forbidden” foods, be mindful of how foods affect you. Do you feel bloated? Do you have a foggy head where it is hard to think? Do you feel slow and sluggish? Is your digestion out of whack? Pay attention to these signs. Different foods affect people in different ways. Even foods that are labeled as “healthy” may not be right for you. There are short term and long term effects or foods, and did you know the food affects your DNA (that’s a post for another time)? Your body is giving you clues to tell you what it needs and what you need to avoid for long term health and longevity. Listen to these signals.
I hope these tools help you during a time of year that can be the most stressful for some. All is not lost, and you can find laughter and joy without feeling like you’re a failure. Actually, there is no such thing as failure, only opportunities to learn and grow. So ask yourself, “What worked for me this time?” “What was the setting and circumstance?” “Why do I think this strategy worked” “What have I discovered about myself that I didn’t realize?”
“Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success.” -C. S. Lewis
Do you have some strategies that have worked for you? Feel free to leave a comment, perhaps it can help someone else.