4 Tips to Navigate the Holidays Mindfully
As we approach this festive time of the year, it’s common to experience a whirlwind of emotions, from excitement and joy to stress and indulgence. We want to not only to acknowledge these feelings but to explore practical, empowering strategies on how to embrace the holiday spirit while nurturing our physical and emotional well-being.
Before we talk strategies let’s take a closer look at why people tend to gain weight during the holidays.
This weight gain can be attributed to several factors, including changes in eating habits, increased consumption of high-calorie foods and beverages, reduced physical activity, and the social and emotional aspects of the holiday season.
Recent studies have looked at how the holiday season, which typically spans from late November to early January, can lead to weight gain. This particular study done in 2020 aimed to gather and analyze existing research on this topic.
When looking at the adults in these studies, a clear pattern emerged: people tend to put on extra weight during the holiday season, usually around 0.9 to 2 pounds. While this might not sound like much, research indicates that these seemingly small pounds tend to stick around and can add up over the course of the year.
This study* was fascinating because it looked at various types of people, from those who are generally healthy and motivated to those who are sedentary and overweight. What’s striking is that, regardless of their starting point, everyone in these groups did have an increase in weight during the holiday season.
But here’s the interesting part: those who took part in programs that encouraged them to be intentional during the holidays, with things like consistent daily movement, mindful eating, regular check-ins, and daily reminders, seemed to avoid gaining as much weight.
When you mix those festive get-togethers with the stress they can cause, it can interrupt with our well-being from November through New Year’s. But here’s the good news: it doesn’t have to be like this. You can still have a great holiday season without compromising your well-being!
Like most of us, you’re probably concerned about all the tempting treats, drinks, and delicious food that’ll be all around you. The thought of trying to eat healthy during the holidays might be causing you some stress, and you’re anticipating the hard work and effort it will take just to get through the holiday season. You might already be feeling like you’re gripping your eating habits tightly, and let’s be honest, it’s not a pleasant feeling.
I want to help you relax and enjoy this season by sharing some strategies to help you navigate the holidays mindfully, ensuring you don’t feel deprived or derailed from your health goals.
Tip #1: Set a goal
For the holiday season, consider setting one achievable goal that aligns with your well-being or joy. It could be as simple as aiming to take a daily 15-minute walk to enjoy the winter scenery, sharing a heartfelt moment with a loved one each day, or savoring one new holiday recipe. Focusing on a single, specific goal can make your holiday season more manageable and meaningful.
It’s helpful to set your goal using the SMART acronym.
This approach will help you create goals that make sense, inspire action, and are more likely to be achieved.
Here is an article to help with your goal setting
How to gain clarity with your goals
Tip #2: Use the plate method
We recommend using The plate method because it’s a straightforward and visual approach to meal planning and portion control.
Here is another great resource for Plate Method
Building a Healthy Plate
Tip #3: Mindful Eating
Mindful eating is a practice that encourages us to be fully present and aware during our meals. It involves paying close attention to the flavors, textures, and sensations of each bite, as well as recognizing our body’s hunger and fullness cues.
By eating mindfully, we can foster a healthier relationship with food, make better dietary choices, and enjoy our meals with a heightened sense of satisfaction and appreciation.
This approach not only supports our physical well-being but also promotes a deeper connection with the food we consume, allowing us to savor the simple joy of nourishment.
Tip #4: Prioritize daily movement
During the holiday season, let’s think of exercise as a way to make ourselves feel good rather than just a way to lose weight. Our bodies are meant to move, and the more we move, the better we feel.
When we feel good, we’re more likely to make healthier food choices.
Have you ever noticed that when you’re in a good mood, you tend to eat better all day long?
Now, think about when you’re feeling tired or sluggish. It’s more likely that you’ll reach for sugary, crunchy, and salty snacks.
So, setting aside some time for exercise can be a powerful tool, we recommend starting small and keeping it simple!
Taking a stroll after your meals, especially larger ones, can bring various advantages to your health and overall well-being such as:
-Enhanced Digestion: Post-meal walks play a role in kickstarting the digestion process. They facilitate the movement of food through your digestive system, preventing discomforts like bloating and indigestion
-Blood Sugar Control: Following a meal, blood sugar levels typically rise. Going for a walk can help curb these post-meal blood sugar spikes by assisting in the absorption of glucose into your cells
-Weight Management: Incorporating regular post-meal walks can contribute to weight management. They help burn calories and can deter overeating, as a brief walk diminishes the urge to snack unnecessarily after eating
Approaching the holidays with mindfulness helps us enjoy the season – the moments, the food, and the people. Taking care of yourself during this season gives you the tools to enjoy and take care of others.
Self care is the most selfless act
If you would like help in setting goals for your holiday season that will reflect your health and wellness lifestyle, set up a free goal review session with one of our coaches.
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8019277/#:~:text=Consistent%20with%20previous%20research%2C%20participants,to%20after%20the%20holiday%20season.&text=This%20amount%20of%20weight%20gain,previous%20research%20within%20the%20NWCR.
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