Maintaining positive body-image during the holidays
Picture this: it’s Thanksgiving. You’ve just finished your first plate of turkey, mashed potatoes with gravy, green bean casserole, stuffing, and a roll. You go back for seconds on the mashed potatoes and gravy, and grab an extra roll, because how could you possibly resist?
You finish your second plate, and then they bring out the pie and ice cream. Your family members made apple, cherry, pecan, and pumpkin pies, and you try a small piece of all of them to show your appreciation for the effort and love they put into them.
You finished your dessert, and you’re so uncomfortably full that you have to unbutton your pants. You’re happy – This is what the holidays are all about. Spending time with loved ones and overindulging in comfort foods.
Some people may find it difficult to maintain a positive body image during this time of year. There is a seemingly never-ending supply of comfort foods, constant talk of “holiday weight,” as well as the stressful and overwhelming emotions that always seem to arise during this season. I’m here to provide you with some tips and tricks for maintaining a positive body image while also being able to fully partake in your holiday festivities.
Body image may be a struggle for some during the holiday season for a variety of reasons, such as frequent festivities where you have to worry about your appearance, and overindulgence in rich comfort foods.
It is important to remember that a few overindulgent meals will not curtail your fitness goals or change your body in any drastic way. The changes people are afraid of during this time of year are changes that typically take months, or even years, of overindulgence. If you remind yourself of this during the holiday season, you may find it easier to sit back, relax, and simply enjoy being with family and friends, eating good food, and celebrating. Being fully present for these celebrations is important in fostering healthy relationships, and I encourage you to do your best to remember that it’s okay to overindulge once in a while.
Now, I do have some tips for those who have difficulty with body image, especially during the holidays.
Practicing portion control. If you take more moderate servings, then going back for seconds may not feel so upsetting!
Try to include at least one, but preferably multiple, vegetables with every major meal. For example, at Thanksgiving, of course, eat the turkey, stuffing, and mashed potatoes, but also have some green bean casserole and/or salad. This will give you a wider variety of nutrients, including fiber, which will help you to digest your meal and feel fuller.
Wait at least 10 minutes after your first plate before going back for seconds. It takes some time for you to feel full and satiated after eating, so if you continue eating without giving your brain a chance to catch up, you might not feel full until you've had 3, 4, or even 5 servings. If you still want more after taking a short break, then go back for seconds!
Do your best to stay active during the holidays. I know it can be difficult to maintain a gym routine during this time of year, but even if you can go on a 15-30 minute family walk after a holiday meal, you’ll feel so much better. Light to moderate aerobic exercise after a meal aids in digestion and puts that energy you just consumed to good use!
If you’re making a holiday dish, try to find ways to reduce the amount of fat and sugar in your recipe (but don’t sacrifice flavor!). Try reducing sugar and adding more spices to your baked dishes, and try reducing the amount of cheese, butter, and heavy whipping cream used (again, if it’s going to ruin the flavor and enjoyment of the dish, then don’t do this. The holidays are about enjoyment, and this includes the food).
Try to incorporate some more whole grains into your diet. Try whole-wheat pasta, brown rice, and whole-grain rolls. Whole grains are rich in micronutrients and fiber, making them great for your digestion and overall health.
Again, I want to stress that the holidays are meant to be enjoyed. These tips are not meant to restrict you, but to add to what you are eating to make them healthier options. If you want a second serving of mashed potatoes and gravy, or pie, or anything else, then have it! Show your family and friends that you enjoy and appreciate that they spent time cooking for you, try your best to be present, and don't worry too much about how your body will change during the holidays. No drastic changes will happen in such a short time. Try to remind yourself of this so that you can enjoy your holiday festivities to the fullest extent!
https://www.health.harvard.edu/blog/12-tips-for-holiday-eating-201212242506
https://www.canr.msu.edu/news/tips_for_making_your_holiday_healthier
L.F.
Love this! Such a great reminder that a few indulgent meals won’t drastically change your body. I appreciate the practical tips and most importantly how you shared that being present with family and friends matters more than any number on a scale.
ReplyDelete