Here it is – it’s go time! This is the end of the line, the big mammajamma, the event that could knock you off the rails. Even if you were able to avoid all the little temptations, the Christmas candy dishes, and cookie swaps, the big holiday meal could be the thing that takes down your best-laid plans.
Except we’re not going to let it.
This week we’re going to put together the skills we’ve been practicing into a comprehensive approach to the holiday meal. You know how it usually goes – you start the morning with some kind of traditional sweet roll or fresh baked muffin with your coffee, then you nibble on snacks while you get the food together for the feast, then you taste all the food as you get them ready to be sure they taste delicious, then when dinner rolls around you really aren’t hungry but you load up your plate anyway because you’re not gonna miss out on this meal that you slaved over for everyone else. Besides, who wants to sit at the table and watch everyone else eat? The food is good, but you know it’d be better if you’d been hungry, and now you don’t know when you’re full because you weren’t really hungry anyway, so you end up feeling as stuffed as the turkey. Still, you have to have a slice of the pound cake because you only have it once a year, so you nibble on that thinking you’ll just taste it and when you look down you’re surprised that the plate is empty and you feel slightly nauseous because your belly is so full you couldn’t eat another bite.
How do I know?
Been there, done that, burned the t-shirt. If that description is “enjoying” the holiday meal (with or without extended family around), count me out. Not only is that the opposite of fun, but eating like that is the curse that keeps on giving – you get to experience the misery all over again for at least the next few days on the scale.
No thanks. Let’s pull it all together to get our approach ready!
First, remember why you need a plan. If you don’t plan, your primitive brain will take charge in the moment and you’ll make impulsive decisions. You’ll rationalize why you need to eat everything and a lot of it. So plan for yourself with love and do it in advance. Two, the beautiful memory you want to create is about the love and family and gathering, not the food – it’s just a meal to share with those you love, not the main event. And no matter what anyone else eats or brings, this can’t wreck your plan – only you can do that.
So what does this look like? What if you’re going to your mom’s house to eat and you don’t know what she’s making? What if you don’t want to skimp on your meal? What if you want a cocktail before dinner?
All good. Just sketch out your plan in advance. A word of warning – drinks before dinner can fill you up and make it harder for you to feel hungry for dinner (and the food won’t taste as good). Alcohol also may tempt you to chuck your plan, so go light.
Here’s how you do it. First, think about how long you need to stop eating before dinner time at plan either a light breakfast or an intermittent fast in the morning. You may not want to miss the Christmas muffins, but maybe you have a half of one with your coffee. Decide upfront and only eat that – remember you want to be hungry for dinner! Plan for how many drinks you’re going to have – one, two, or none (be realistic here). You might plan to have that drink with dinner when you’re actually hungry. Plan for hot tea or seltzer for when the first hunger pangs show up – it’s still not time for dinner and you’re not really that hungry, but the fluid in your stomach will calm that down and give you something to sip while you cook or wait.
Remember to enjoy the people around you. It might just be your kids and husband this year (it will be for me too). Look at their faces and see their smiles as they enjoy their new Christmas gifts. Take a deep breath and look past the mess of wrapping paper and the dishes you need to clean up before prepping the meal. You are making your holiday memory right now – what do you want it to be?
Back to the plan. When the food is laid out and you’re ready to fill your plate – don’t. Even if you made all the food yourself, survey the offerings. What looks best? What do you know you definitely want to eat and what could you pass up? If I made it (won’t do it this year), my mom couldn’t pass up creamed corn. I could, so I just decided it wouldn’t be on the menu since she’s going to be on the Zoom screen. Decide what is delicious enough to be on your plate and be choosy. Picky is good here. Don’t forget to include your dessert plan in your survey!
Once you’ve rated the food from most to least important, go through and put a small portion of what you’ve chosen on your plate. let there be space on the plate when you’re done. Don’t plan to come back for seconds – you can pack the food up and eat it tomorrow or next week if you freeze it. There no need to overeat – there’s always more.
When you sit down, look around. See your family enjoying themselves? You’re part of that! Since you waited and you’re hungry, your food is going to taste good. But the first bite will taste the best – as you fill up, the flavors will be less intense, so don’t waste those first few bites. Take a deep breath and slowly enjoy the food. Savor each bite. Talk to the kids or whoever is sitting next to you. Ask if anyone needs something from the kitchen if you want to take a break from your plate. You can do this to check in with your stomach to see if you’re full. If you are, dump your plate and breath – you did it! If you left a little space for dessert, be glad and enjoy a few small bites of the sweet stuff when you get it. Taste each bite carefully and don’t miss it. Enjoy the conversation and the music and being together – this is your holiday memory!
No matter how the actual holiday meal turns out, no matter whether you eat the way you plan or if you overdo it, you are worthy and wonderful. Thank you for being with me on this journey! Merry Christmas, Happy Kwaanza, Happy Hannukah, and a very Happy New Year to you!
If you’re finding this helpful, come back – I’ve got more for you in the new year! And if you’d like to get more personalized help to get you moving with power and intention on your weight loss journey, I can help! I have a few slots left for private coaching, but they are filling up. Send an email to drandreachristianparks@gmail.com and we’ll set up a coaching mini-session to help you see how coaching can help you reach your weight loss goal and beyond!
Here’s your video help for Holiday Weight Loss! Remember to subscribe and set your notifications so you don’t miss upcoming videos!