The holiday season is coming whether you’re ready or not.
It’s not an easy time for many people, especially those trying to lose weight. High expectations of holiday happiness can be replaced by loneliness and sadness, and a greater vulnerability to the abundance of food that is ubiquitous at this time of year.
But please be careful. Even if you’re prone to the holiday blues, there are steps you can take to keep your energy (and nutrition) intact without depriving yourself or overindulging in comfort foods. Your mental health is an essential part of your well-being. If you consistently feel depressed, talk to your doctor or therapist. If you have an illness such as depression, you will need treatment as well as the lifestyle ideas introduced here.
“People who are successful at something, whether it’s a career, parenting, diet, etc., are trying to see it through their own ‘lens,'” says author Dr. John Elliott. Overachievement: A new model for exceptional performance. Elliott says it’s all about attitude. Tell yourself that it will be difficult to stick to a healthy eating plan during the holidays. Then it becomes a self-fulfilling prophecy.
“You established yourself,” Elliott says. “The same thing happens in golf. If you focus on not letting the ball fall into the lake, nine times out of 10 the ball will end up in the lake.”
That’s because your brain doesn’t “hear” the words when you’re thinking. no, Elliott says.
“The brain manipulates very strong emotions, emotions, and data associated with pictures,” he says. “When you charge your brain with emotions and visuals, it inputs them and produces them. In golf, a vision of a lake becomes a very emotional picture. But what you did with that picture is to program your brain to: “Put the ball in the lake.” ”
Similarly, how well you cope with the holiday blues has a lot to do with your weight loss.
To set yourself up for success, he says, look within yourself.
“Look at what you want to achieve and ask yourself, ‘Why is it important to eat in moderation?'” says Elliott. “If the answer is, ‘So someone will say you’re nice,’ that’s extrinsic motivation. That doesn’t work in the long run.
“Inner motivation is about feeling good about yourself, having more energy, being able to run, etc. It’s about how you want to feel every day.”
Dr. Pauline Wallin, a practicing clinical psychologist, says if you’re feeling sorry for yourself, do something about it.
For example, if you aren’t invited to a holiday dinner, make plans yourself. Wallin suggests volunteering or reaching out to people you haven’t talked to in a while. “It’s just a phone call saying, ‘How are you doing?’ It’s very appreciated over there,” Wallin said.
If you’re feeling confident about your weight, give yourself a reality check about how your family will react when they see you, for example. “They’re not going to turn you down,” Wallin says. “Do you reject people based on their weight?”
Don’t eliminate all your favorite holiday foods.
“At the end of the day, Aunt Hilda’s brownies only come once a year,” Wallin said. “But if you end up eating too many cookies, don’t go to a cookie party. Have some people at home and stop there.”
Make sure you get enough rest. Lack of sleep is a type of stress.
“Stress drains your energy during the day. When you’re tired, you lose energy.” power of will They also tend to overeat and experience holiday blues.
And by being prepared for such situations, you can suppress those negative thoughts.
“If you feel self-conscious, it’s best to distract yourself immediately,” Willen says. “Once you bring it up, it doesn’t matter anymore. Tell them, ‘Other than this weight gain, I’m doing great.'” Then change the subject. ”
Avoiding social events can lead to even more holiday blues. So if you’re shy at a party, be prepared for some small talk.
“It’s the concept of an ‘elevator speech,’ where you talk for 60 seconds about yourself, maybe about your job or your recent trip to England,” Wallin says. “Or ask other people about themselves. Comment on what they’re wearing, their fancy earrings, what you’re eating. Talk about anything. At a party, It’s not about what you say, it’s about engaging with other people.”
And go early. “It might be easier to talk when only a few people have arrived,” Wallin says. “Plan how long you’re going to stay. He’ll probably be around 30 minutes. You don’t have to stay for two hours.”
If you’re feeling down and ready to quit your diet, take a short cooling off period.
“When we feel sorry for ourselves, we justify overdoing it,” Wallin says. She suggests waiting 10 minutes, doing something else during that time, and then seeing how you feel about the food you were furiously craving just a few minutes ago. “You might be surprised,” Weylin says. “You may not want that.”
After you’ve had your holiday treat, it’s time to get moving, says Shea Rahbach, a nutritionist at the University of Miami School of Medicine.
“Eat one of those cookies and then go for a walk,” she says. “Not only do I have an urge, but I also get a double endorphin from the cookies and exercise.”
Walking also suppresses cravings caused by boredom. “When you’re outside and walking, you don’t want to eat as much food,” Rabak says.
exercise This is a key strategy against both holiday blues and holiday binge drinking, she says. “Both diet and exercise increase the levels of feel-good brain chemicals, which calm you down and reduce anxiety.”
A typical comfort food meal (high in carbohydrates and low in protein) is a great combination to feel good (protein helps you stay fuller longer), adds Rahbach. But comfort doesn’t have to mean lots of calories.
Lurbak’s Healthy Comfort Food List:
- Whole wheat bread and turkey slices
- a glass of milk
- cold water fish (such as salmon), nuts, linseed
- chocolatewith theobromine caffeine For a mental boost, phenylethylamine is also added to stimulate the nervous system, possibly producing positive emotions. You don’t need a lot, like 0.5 ounces or 3-4 Hershey Kisses.
- protein breakfast. “Some people feel sluggish in the morning and have a hard time getting going,” says Ruhrbach. “Avoid big bowls of cereal, bagels, and toast. Have a protein meal like yogurt or eggs for breakfast.”
“They’re good for your health year-round, but if you find yourself prone to holiday blues, make sure you’re getting enough of them,” says Rahbach.
She also recommends grazing.
“Eating smaller meals instead of large meals that make you feel sluggish will keep your blood sugar levels stable throughout the day,” she says. “Instead of feeling full, you’re constantly replenishing your energy supply. portion control is important, but if you stay satisfied, you won’t get extremely hungry or succumb to binge eating. ”