Episode 176: Your Guide to a Guilt-Free Holiday Season

[00:00:00] Welcome back to the Back on Track Achieving Healthy Weight Loss, where I help you get on track and stay on track with your weight loss journey. I'm your host, Dr. Alicia Shelly. So let's get started.

[00:00:13] Hi, and welcome to the Back on Track Achieving Healthy Weight Loss podcast. I'm your host, Dr. Alicia Shelly.

[00:00:34] So it's about that time of season. It's the holidays are here. I'm sure in your local store, you're seeing all types of Thanksgiving, Christmas type of decorations.

[00:00:49] And it's just telling you that it's that time of season. And whether you are looking forward to the holidays or you're looking with a little bit of dread, because the holidays can be quite emotional.

[00:01:02] It brings up loved ones who have passed the nostalgia. It brings up being able to be with family.

[00:01:09] Sometimes you question whether you agree to be hosting this year, just with all the work that's entailed. And so it can be very stressful.

[00:01:18] And these are things that can play a role with you staying on track with your health goals during the holidays.

[00:01:25] So today we're going to be talking about strategies to help you enjoy the holidays while staying true to your health goals and staying on track.

[00:01:34] So like I said before, I get it. The struggle is real.

[00:01:39] But holidays have so many challenges from people bringing goodies to work that they've cooked with their family, people putting cookies together, holiday bark.

[00:01:50] I mean, there's so much stuff I hadn't even thought of. And I'm like, oh, these taste so good.

[00:01:55] And it can be such a challenge. They have all these different triggers, endless parties, potlucks, family meals.

[00:02:03] There's a lot of struggles and challenges that occur.

[00:02:06] And this may be why, like during the holidays, people gain about five pounds on average, just with all the different things that's out there.

[00:02:16] And then on top of that, we can get busy with all the different things we have to do, go to the store, get prepared, cooking in preparation for like Thanksgiving.

[00:02:26] And then on top of that, trying to balance your kid's schedule who is getting out of school for a lot of days.

[00:02:32] So it leaves little time for sometimes meal prep or exercise because you have so much on your plate.

[00:02:38] And let's not forget the emotional triggers, like the stress from it all, trying to balance out picking people up from the airport, taking them to the airport, making sure they have food and you have food in the refrigerator that they like to eat so that they can feel welcome.

[00:02:52] And then for those who may not have family, family who have passed away, sometimes you can have a sense of loneliness that can occur and we can sometimes eat our feelings.

[00:03:02] And then just thinking about our loved ones who have gone ahead before us, it can be sad.

[00:03:09] So and for many people, the holidays is not a joyous time.

[00:03:12] It is a time of regret, time of fear.

[00:03:15] And sometimes it's a time of guilt that you're here and they're not.

[00:03:19] So needless to say, the struggle is real.

[00:03:21] So there's a lot of holiday challenges, but we're going to help you get through it.

[00:03:25] Now, the first strategy I'm going to recommend for you is to set realistic goals.

[00:03:31] Remind yourself it is not all or nothing.

[00:03:34] It's like you can't just like, I don't know about you, but sometimes people are like, I have to exercise, I have to eat right, I have to do all this stuff.

[00:03:40] I'm like, don't do it.

[00:03:41] I'm not going to be healthy or I'm not going to lose weight.

[00:03:44] And so know that this is about progress, not perfection.

[00:03:48] Obesity, once again, and I keep saying it, is a chronic disease.

[00:03:52] It is a journey.

[00:03:54] It is not just one stop shop where you've been there, you got there and that's it.

[00:03:58] No, you have to always keep monitoring it.

[00:04:00] You have to always keep balancing all the different things that is there.

[00:04:04] So remember, progress, not perfection.

[00:04:07] And some examples of realistic goals are, number one, instead of trying to lose weight during this time, maybe you say, hey, I'm going to do my best to maintain my weight and not gain weight during this holidays.

[00:04:20] Because like I said, the average American will gain five pounds during this holiday season, this stretch of October, November, December.

[00:04:29] Through those three months, they could gain five pounds and it's just due to lack of, not necessarily lack of exercise, but it's just due to everything that can happen.

[00:04:37] It's multifactorial, multiple reasons.

[00:04:40] The next thing is like creating a holiday game plan tailored to your personal goals.

[00:04:45] So, for example, if you know that it's going to be Thanksgiving, it's going to be crazy of people coming in, but you still want to keep with your healthy habits, like your physical activity.

[00:04:57] Maybe you say, hey, guys, we're going to go for a family walk or we're going to go, you know, do a picnic.

[00:05:03] We're going to do this outside.

[00:05:04] We're going to go for a hike.

[00:05:05] So things that you can be able to incorporate with your family.

[00:05:09] So it's like you are still having time, but you're still staying active.

[00:05:12] And it may not be your normal activity that you normally do, but you're trying something different and you're spending time with family.

[00:05:20] So you kind of get check, check.

[00:05:22] So finding that game plan.

[00:05:24] I know for me, the one tradition I like is I like to do some type of race the morning of, whether it's the 5K, whether it's the half marathon, whatever it may be.

[00:05:33] The goal is just to have fun with it and to actually not only do I go, but some of my friends go, so we cheer each other on while we're doing it.

[00:05:40] So having that holiday game plan is great.

[00:05:43] Next suggestion is having practical tips for navigating the food and drink.

[00:05:47] Because like I said, people are going to be cooking during this time.

[00:05:51] Is there a time where they make Christmas cookies with their kids, holiday bar, all these little things that they're like, I have too much of.

[00:05:58] And now I have to give out to my friends and family just to show them that I care.

[00:06:02] So the one thing I would say is important to incorporate mindful or intuitive eating where you ask yourself, am I truly hungry?

[00:06:12] Am I eating because I'm hungry or am I eating because it's there?

[00:06:15] So sometimes you need to ask yourself that.

[00:06:18] Pause before reaching out for seconds.

[00:06:20] Eat slowly and kind of savor the flavors.

[00:06:24] Enjoying kind of the tastes and things that you may not eat.

[00:06:27] You usually eat on a regular basis, but eating slowly.

[00:06:30] Also making smart food choices.

[00:06:33] Although there may be foods that aren't as healthy on the table for you to eat, but I'm sure there's foods that are.

[00:06:39] So fill your plate with veggies and protein first.

[00:06:42] And then go and add the indulgent treats.

[00:06:46] The macaroni, the sweet potatoes or mashed potatoes.

[00:06:51] So adding the grains a little bit later on in that plate or having a smaller portion of that be on your plate.

[00:06:58] So at least you can still enjoy, but it's not like you're overdoing it and you're getting your veggies and protein in first.

[00:07:04] Also, if you're like with some other people where their family just is not very healthy cooking, don't really have that really healthy dish, you bring that dish.

[00:07:12] Bring a healthy dish so that you can share.

[00:07:15] I have friends whenever we have like who are vegan, vegetarian.

[00:07:19] And when we have our potlucks, they're like, hey, I'll bring the vegan dish.

[00:07:23] And it's good.

[00:07:24] We share the vegan dish and we all enjoy it.

[00:07:27] And so at least he has something that he can eat as well.

[00:07:31] Also, especially if you are drinking alcohol, it's important to stay hydrated.

[00:07:36] Alternating the alcoholic drinks with water.

[00:07:39] Definitely just so that you're not getting too intoxicated.

[00:07:42] Also, choose your indulgence wisely.

[00:07:45] Enjoy what really matters to you.

[00:07:47] If you're not a cookie person, but you love pound cake, take that one slice of pound cake and leave that cookie alone.

[00:07:56] Because it's not going to hit it for you as this pound cake will.

[00:07:59] And when you have that pound cake, take one slice.

[00:08:02] One slice and indulge it and then let it go.

[00:08:05] The other thing it's going to be is finding ways to stay active and manage stress is going to be important.

[00:08:10] So try maybe taking the dog out for a walk after meals or doing a quick at-home workout.

[00:08:16] Now, I just want to say that YouTube is great.

[00:08:19] You can go on YouTube and you can just Google like, hey, a quick five-minute exercise routine.

[00:08:25] You get all these options that you can choose from.

[00:08:28] So it makes it a whole lot easier to do a quick at-home workout.

[00:08:32] Also, you can include your family and some active traditions like a holiday hike or have a dance party.

[00:08:39] My friend, she gets her family into a Christmas dance-off.

[00:08:44] So they're all doing this competition and they have prizes and they come up with different movements.

[00:08:49] And it's one way how to stay active and then have fun while doing it.

[00:08:53] And of course, you get to show off your moves.

[00:08:55] The next thing is going to be with that stress management.

[00:08:59] Again, making sure you manage your stress because it can be overwhelming.

[00:09:04] Trying to get the food on the table.

[00:09:06] You got things going all over the place.

[00:09:08] And sometimes being focused can be so overwhelming.

[00:09:11] So it's important to make sure you practice some mindfulness through deep breathing, meditation, prayer, journaling.

[00:09:18] And then most importantly, saying no to overscheduling.

[00:09:22] Make sure you prioritize your rest.

[00:09:24] Sometimes if they want to have Thanksgiving at your house, you may have to say, hey, I can't do it.

[00:09:29] You all bring the food.

[00:09:30] I just supply the place.

[00:09:32] Like, I just can't do everything.

[00:09:33] So learn to say no, no, no, no.

[00:09:37] Next, make sure you have your supportive environment.

[00:09:41] Lean on friends or family members who support your health goals.

[00:09:45] Try to find an accountability partner to keep you motivated through the season.

[00:09:49] And always encourage polite but firm responses to food pushers and critics saying, oh, do you want another bite?

[00:09:57] Nope, I'm good.

[00:09:58] Thank you so much.

[00:09:59] Or critics, that's all you're eating?

[00:10:02] Or, oh, you're eating that?

[00:10:05] Just be like, no, this is what I'm doing.

[00:10:07] Please leave me alone.

[00:10:09] Leave me alone.

[00:10:09] And even if you have to say it just like that.

[00:10:11] We're not talking about my weight.

[00:10:12] We're not talking about my lifestyle.

[00:10:14] Let's just enjoy the time we have together, please.

[00:10:16] And thank you.

[00:10:17] Also, it may be good to focus on the non-food traditions.

[00:10:21] Like gift exchanges, holiday crafts, decorating, volunteering during this time.

[00:10:26] So finding ways where you can stay active without really focusing on that food element.

[00:10:31] I always tell people Christmas and Thanksgiving are one meal.

[00:10:35] One meal.

[00:10:35] But for some reason, it just kind of goes, it just kind of stretches out throughout these whole last two to three months.

[00:10:42] And it doesn't have to be.

[00:10:43] So focusing on some non-food traditions are going to be important.

[00:10:47] Number one is one way how you can connect with your family members and have that time.

[00:10:52] Also, it's important to shift the focus to connection, gratitude, and celebration rather than just eating a meal.

[00:10:59] The meal is just the highlight.

[00:11:01] But what's most important is the time you have with your family and friends.

[00:11:05] Next, plan ahead for holiday events.

[00:11:08] Eat a small healthy meal or snack before the gatherings so you're not sitting there overeating and indulging on everything that's there.

[00:11:16] I have one relative that's always early and always has her appetizer before we eat.

[00:11:22] Like, she eats her appetizer so it makes it easier.

[00:11:25] She's less hangry.

[00:11:26] And she's not, like, overeating.

[00:11:29] Also, you can actually, like, if you're taking your family out to eat, you guys could scope out the options at the buffet or potluck before loading your plate.

[00:11:38] You could say, hmm, what do I want to eat?

[00:11:40] Is this important?

[00:11:42] Like, do I really want to spend calories on this?

[00:11:44] Making sure you kind of know and plan what you want to do.

[00:11:47] Also, plan your week with balance in mind, making sure that you're balancing out and getting your water in, your veggies, your workouts on, like, the non-party days or the days that you don't have to be doing anything.

[00:11:58] So make sure there's balance because during this time, it is time to indulge with your family, but it's time to rest and get ready for the new year.

[00:12:06] That is important.

[00:12:07] So just to recap, it's important to set realistic goals, make mindful choices, stay active and manage your stress.

[00:12:15] Focus on connection instead of food.

[00:12:19] Encourage listeners to give themselves grace.

[00:12:22] Make sure, excuse me, that you give yourself grace and enjoy the season without guilt.

[00:12:27] Also, the holiday season, you can prioritize your health while still making wonderful memories.

[00:12:33] And most importantly, you can do it.

[00:12:35] You can do this.

[00:12:36] So thank you so much for listening to the Back on Track Achieving Healthy Weight Loss.

[00:12:42] Please share your favorite holiday health strategies on our Instagram page or YouTube that you're looking at this.

[00:12:49] I love to hear what you do to stay healthy during the holidays.

[00:12:53] And don't forget to leave us a five-star review and we'll see you all next time.

[00:12:59] Bye.