The holiday season is upon us, and while it’s often filled with joy and celebration, it can also bring a whirlwind of stress and temptation, particularly when it comes to our health and nutrition. With Halloween just around the corner, followed closely by Thanksgiving and the myriad of religious holidays, it’s the perfect time to address the mindset that can trip us up during this festive season.
As we approach the holidays, it’s important to remember that progress doesn’t have to mean weight loss or drastic changes to your routine. Instead, let’s consider what progress might look like during this time. Could it be maintaining your current weight or fitness level? Or perhaps it’s about increasing your confidence and resilience in the face of seasonal challenges?
Understanding Progress
High expectations can easily lead to frustration. If you’ve struggled to maintain your routine during past holidays because of travel, events, or delicious treats, you might find yourself asking, "What’s the use?" But just because life looks different this season doesn’t mean you can’t prioritize your health.
Reflect on your goals for this time of year. Is it to indulge in your favorite foods guilt-free? To lean into stress coping mechanisms that help you navigate this busy season? Or to avoid the feeling of needing a major reset come January? By adjusting your expectations now, you can feel more confident about navigating the holidays and be more open to the coaching and strategies I’m about to share.
The All-or-Nothing Mindset
One of the major culprits behind holiday stress and dietary sabotage is the all-or-nothing mindset. This mentality, often shaped by the diet industry’s strict rules, can lead to feelings of failure when we inevitably bend those rules. It’s not uncommon to go from sticking to a diet program to breaking it entirely, feeling guilty about the indulgences, and thinking, “I need to get back on track.”
But here’s the reality: there are no rigid rules for optimizing health. Instead, we have a variety of choices to make regarding food, movement, sleep, and stress management. By acknowledging that we have power over our choices, we can develop a more flexible approach to health that allows for enjoyment and balance, especially during the holidays.
Small Changes for Big Impact
Now, how do we make this mindset shift? Start by believing that it’s possible to change how you approach the holiday season. If you see yourself as a victim of holiday indulgences, you will continue to struggle. However, if you believe you can make incremental improvements to your habits, you’ll start to recognize opportunities to do better.
A powerful tool to combat the all-or-nothing mentality is to ask yourself, “How can I make this just a little bit better?” This mindset allows you to focus on small adjustments rather than seeking perfection. Some examples of this in action:
Adding lettuce and tomato to a burger to get a vegetable into your meal
Adding protein to your favorite pasta dish
Eating slowly and mindfully and stopping at fullness while at a holiday party
Adding a water between each alcoholic beverage you consume
Real-Life Examples
Let’s look at a couple of client examples. Jhana began working with me just before Thanksgiving. Initially, she was skeptical about maintaining her health goals while still enjoying holiday favorites. But I encouraged her to keep her beloved mac and cheese while adding a protein or veggie to it. This small adjustment empowered her to enjoy her favorite dish without feeling deprived.
Another client, Heather, faced a busy holiday season full of gatherings and sweet treats. Her strategy was simple yet effective: she focused on eating slowly and mindfully, making it easier to stop when she felt full. By embracing these small changes, both clients were able to navigate the holidays without falling into the all-or-nothing trap.
Conclusion
As you prepare for the holiday season, remember that it’s entirely possible to enjoy your favorite foods while still prioritizing your health. Progress may look different during this time, and that’s perfectly okay.
If you’re ready to embrace a balanced, stress-free holiday season, I’ve created a free guide just for you! The “Thrive Through the Holidays” guide is packed with actionable tips on nutrition, fitness, and stress management, designed to help you feel in control and confident throughout the season.
Let’s make this holiday season your most balanced yet!
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