Holiday Weight Loss Challenges & How To Overcome Them The holidays can be a time for joy, fun, and family. While this season can be enjoyable, it also comes with the potential to add layers of holiday stress to already busy lives. Conquer the most common weight loss challenges this season with these tips.
Communicate What You NEED During the Holidays Use this worksheet to help you express yourself in a way that is respectful to yourself and others.
Describe: What are the facts of the situation? Do not include opinions or interpretations.
NAVIGATING FAMILY DYNAMICS
Express: Write an “I” statement to express your feelings: “I feel __________when ________.”
This time of year can significantly impact one’s relationship with food, particularly when family dynamics are involved. – Robert lost 70 lbs.
Here is how to navigate these relationships.
Set Boundaries
Refuse Food Politely
It’s important to set boundaries and communicate them kindly with loved ones. This will allow you to manage any hurt feelings that family interactions might cause and prevent shame or guilt from triggering self-sabotaging behaviors.
Food is a form of love in some families. Those who
A boundary can look like showing up, being present for a few hours, and leaving. It can also look like choosing not to engage in specific conversations.
prepare holiday favorites love nothing more than to
Assert: How will you tell someone what you need? Respond with the specific language you will use.
Reinforce: How will you reward the other person for responding well to you?
see their food enjoyed. However, this can sometimes lead you to overeat, especially when emotional connections are deeply tied to food. A simple “No thank you” will work perfectly. There’s no need to justify your decisions to anyone else. Be polite and do what makes you feel comfortable.
Mindfulness: What is the goal of your interaction? What other topics might distract from the goal?
Establish New Traditions This season is steeped in traditions we all know and cherish and often revolve around food. You can still enjoy time with loved ones and celebrate with new, healthier traditions. Start the day with a family walk. Get involved and volunteer. Use this time to focus on the people you are with — the real reason we gather to celebrate the holidays.
Honor Your Grief For some, this time of year signifies a painful anniversary. It can also be a reminder of the empty seat at the dinner table. Or having different family traditions or experiences than you once had. Don’t look for food to soothe the grief. Instead, find a support group or ways to honor that person through the holidays.
Appear Confident: Describe the posture, eye contact, and tone of voice you will use.
Negotiate: What are the limits of what you are willing to accept?