It’s the most wonderful time of the year… until you are faced with an abundance of food and gatherings that come up one after another and suddenly make you feel like you will never be back on track with your fitness and nutrition goals. I get it, I have been there. For a vast majority of my life, food anxiety has paralyzed me. With my eating disorder history especially, it was hard for me to ever remember a time when I was not anxious about food during the holidays.
Last year in 2019 was actually the first holiday season where I did not feel any kind of anxiety or overwhelm surrounding my food choices. The freedom that I felt from not being concerned about how much or what type of food I consumed is indescribable. I would be lying though if I said there wasn’t a part of me this year that is a little worried still. I want to experience freedom again and I know it is possible.
The first thing I will say is this: you are not defined by one day of food choices. What you do or do not consume when with family and friends does not mean that you don’t like to celebrate the holiday or enjoy the food. Food anxiety can be on both ends of the spectrum. You might feel concerned about over eating, and you might also feel concerned about judgement from those around you for not eating enough. Maybe the people you are with are going to make comments about your food choices. Let them. This is your body, your goals, and it is okay to not be pressured into consuming something that you don’t even have a taste for.
You have to understand that it is okay to stand up for yourself. So, that might mean just making a small plan in your head of what you are comfortable with for the day. Create a little boundary, and then stick to it and stand firm. If you don’t want the extra piece of pie just because Aunt Sally is trying to force it on you, then don’t have it. It is okay. Be firm in your decision and know that whatever you decide will best honor you and that is all that matters. Holidays are not about pleasing others by how little or how much we eat.
Which brings me to my next point: focus on the memories, not the food. Experience always outweighs the food. Sure, food can be a part of our experiences, but chances are you are going to remember your grandma’s laugh, or your mom’s dancing in the kitchen, or your dad’s awful jokes a whole lot more than you will remember how much you ate on that day back in 2020. A day full of laughter and connection is something that is powerful and should be cherished, and anxiety about food can rob that from you if you let it. When we give food power like that in our lives, it can be all consuming. So, when you feel anxiety creeping in about food, try to shift your focus to the memories that you are creating instead.
When it comes to the actual food, here are a few of my favorite practical tips:
1. Hydration is key. Make sure to keep your water intake as normal as possible compared to an average day. This will help reduce water retention and be a variable to control in order to reduce scale fluctuations. If you utilize the scale, recognize that you will see a spike the next day, and that is okay. It is not damage done, just your body taking more time to process all the extra goodies that you normally might not give it. Have about 8-16 oz of water before a meal and it should help you feel fuller faster.
2. Use the one plate rule. You can have one plate with whatever you want on it, it just has to fit on one plate. Here we can prioritize protein and veggies while also still getting the variety of all the other kinds of foods. You want two rolls? Cool, make it fit on your one plate and enjoy them! Having a one plate rule challenges you to get what you need without getting seconds. It helps you to slow down when eating too because you know when that plate is gone, that is it for now. Take in the experience while you eat and don’t be afraid to look up at those around you and remember how that moment feels to be surrounded by people you love.
3. Chew your food. This kind of goes into the last point, and might seem kind of simple, but chew your food! Digestion begins in your mouth, and when we are trying to eat too fast or aren’t really being mindful of what we are consuming, it is easy to rush through the experience. This can increase bloating and make you feel discomfort, and this is a feeling we want to try to avoid if possible! Slow down and savor the moment. It is okay to be the last one eating!
The holidays are a wonderful time for gathering and reconnecting with loved ones. Food is only a fraction of those moments. Remind yourself that you are stronger than the feelings and fears that you have. It is only one day (or maybe two depending on how you celebrate) and you can still achieve any goal that you have because one day will not discredit the other 360 that you have. Remember to slow down and just be present. Focus on gratitude and coming together for fellowship. Memories last longer than your fears and feelings, and it is okay to commit to your health before you commit to pleasing other people.
If you need a few more words and affirmations to speak over yourself as we head into the holiday season, open your Bible to Psalm 103:1-5, Psalm 118:1, and Philippians 4:4-7. Meditate on the Word and let God satisfy your needs. Invite Him into your struggle and have grace with yourself. Ask yourself “What do the holidays mean for me this year and how do I want to feel?” Be firm in your decisions and remember that one day will not mess up your progress or define who you are. You are a child of God. When you fix your focus on Him, watch and see how that can radically change your perspective on the holidays.
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