The holiday season can be a very stressful time of year for many people, emotionally, financially and even with eating habits. Many are looking to prevent weight gain during the holiday season, and in doing so reflect a poor association with food. Allow me to encourage you to enjoy your holiday season to the fullest, food and all. Here’s how to let go of food guilt during the holidays.
What is food guilt?
Food guilt is defined as feeling remorse, regret, shame, or negative associations about what one wants to eat or has eaten. It is also when restrictions are implemented around what to eat or not eat, or subjecting oneself to deprivation.
Here are examples:
- You are at your company’s holiday party where Hors d’oeuvres are being offered as you mingle and socialize. There’s a buffet style dinner, along with desserts and an open bar. You sample each Hors d’oeuvre, fill your dinner plate, opt for 2 desserts and a glass of wine. At the end of the night, you let out a sigh. This if followed by something along the lines of, “I shouldn’t have eaten all of that.” Or, “This is going to go right to my hips! I need to work out longer tomorrow.”
- You walk into the holiday party with a mindset that you need to avoid all of the carbs. No wine, no desserts or bread because they are bad for you. However, this mindset demonstrates a negative or unhealthy relationship with food.
Consistency is what matters
Here is something that you need to hear: consistency is what matters. It is not about what you do one day, but what you do most days. If the majority of the time you are eating a well-balanced diet, staying hydrated, sleeping well, keeping stress at a minimum and getting in adequate movement, then the choices you make one night is not going to derail your progress. I have to give credit to Dr. Jaime Schehr here.
Mindset matters
The mindset that one night’s enjoyment just throws all of the hard work out of the window is harmful. So does believing it should be followed up with longer workouts the next day. A research study published in the British Journal of Sports Medicine concluded that you cannot over exercise a bad diet. A combination of healthy eating habits on a consistent basis along with moderate exercise reduces overall mortality risk. Not only does this emphasize the point about consistency is what matters, but it demonstrates that those longer workouts after indulging are not compensatory.
It is time to replace food guilt with a mindset of enjoyment — of your surroundings, the people you are with, and, of course, the food! Be mindful of the smell, the texture, the taste, and what is happening in that very moment. According to Harvard’s School of Public Health, practicing mindful eating improves gratitude for what you are eating while also removing judgment so that you can fully enjoy your eating experience.
Honor your health goals
Letting go of food guilt during the holidays does not mean you stop honoring your health goals. Rather, it means that you understand the balance between consistency and taking the time to really enjoy yourself during the season. It means you are listening to your body cues; if you are hungry, then eat and if you are taking that breath that communicates you are full, put down the fork. You can still be mindful of the messages that your body is sending to prevent overeating and overindulging.
The holidays are about celebration, and culturally food is an integral part of that. So savor the foods you love. Let go of the preconceived notion that everything you eat should comply with a standard of health. Go back to the research that supports consistency matters, and tomorrow is another day for consistency.
If you are worried about how to navigate your health goals this holiday season, schedule a free 15-minute strategy session with me. Let’s co-create a game plan that allows you to enjoy the holidays without food guilt.