The end of October (Halloween) until the 1st of January when food, expectations and social gatherings peak can be a particularly challenging time if your relationship with food is stressful. And the days around 24th Dec to 1st of January even more so.
With that in mind I wanted to create some pointers that may be helpful to reflect on and to guide you, as we move through this time of year.
Ten Ways To Support Your Releationship with Food – at Christmas
- Explore the idea of not starting a diet in January – How might this decision impact your food choices, and your eating in general?
This is a big one. I personally feel like a lot of ‘over eating’ happens at this time of year, not only because there is an abundance of food around in the shops, and that we are marketed at to consume as much as possible, but also because in in the back of our minds is this idea that you now have “permission” to eat what you want and as much as you want, as the new year’s diet is happening soon. This is a good example of The Diet-Restrict-Binge Cycle in action. It may be subtle, but it is there. And of course it is socially acceptable too!
Perhaps 2025 will be the year you don’t diet anymore? How will entertaining that idea, impact your eating during the holiday season?
- Eat regular meals (and snacks – if you need / want them) A well nourished body and brain makes for better decision making and stress tolerance(!)
The benefits of eating regularly is about more than just keeping your blood sugar stable. The predictability of food, helps regulate our nervous system too. On top of that having a body and brain that is well nourished can support your capacity to deal with life loads and general stress and anxiety, something there might be plenty of right now! This blog post talks about ‘structured eating’, which may be of benefit.
- Don’t save on calories / skip meals if you are going out – this will likely just lead to feeling out of control and overeating later.
Just don’t. See reasons 1 & 2 for why and how to NOT fall into the compensation trap.
- Check in with fullness levels. Is it ok to stop when you feel done?
It tends to be easier to stop eating when we know that we don’t have to restrict anymore. But even if you are not entirely there in that space, right now, I invite you to notice how fullness feels, and what it is like to stop when you feel satisfied and done. I share more about fullness in this podcast episode here.
5. Remember you don’t have to eat ALL the foods, just because they are there. Which ones do you actually like?
Practice discernment. Yes there is more food available everywhere this time of the year, and if you actually feel full and satisfied after a certain amount of food, it is unlikely that you will be able to eat it all anyway. So why not pick your favourites and leave the rest?
6. Avoid Diet Talk, if possible.
Diet talk is any and all conversations that centres around being “good” or “bad” with food. Any conversations around weight loss pursuits and also commenting on bodies in relation to weight changes. The long and the short of it is that none of these types of conversations are useful or helpful. Many times they may be downright harmful. The lovely Laura Thomas has an article on how to stop Diet Talk around kids that you can find here.
7. Mind your mind – It can be a lot with social interactions, do what you need to take care of yourself
I like people and I also like my own space and time on my own. Socialising, going out, talking to people and keeping it all together, especially at the end of a long year (and with a world that seems perpetually in turmoil) is A LOT.
Even if you find yourself straddled with a lot of obligations, how can you say no in order to say yes to yourself?
8. You are allowed to rest
Just like we may need to actively work on giving ourselves permission to eat and let go of food rules, we may also need to give ourselves permission to rest. To take time out. To do nothing. Or to do just the bare minimum.
It is not an easy thing to do. For me, being able to rest without guilt is an ongoing practice. It has taken me years to let go of any guilt attached to resting, but I feel like I am there now. Remember you are allowed to rest. And watch out for any desires to cut back on food or compensate in other ways if you are moving less.
9 . Get outside – take walks, spend time in nature, get some fresh air
I don’t know about you of course, but for me nature is always the best healing salve. Whenever I feel overwhelmed, sad, stressed or depleted time spent in nature always seem to restore me. Nature doesn’t ask anything of me. It reminds me that it is ok to let go and just be.
10. Remember that most foods are available all year round, so you can get them when you fancy them in the future. This may help with scarcity mentality
A final reminder that circles back to the beginning of this list, remembering that you don’t have to eat ALL THE FOODS just because they are there. Sure there may be a few season specific foods, but the vast majority of the foods that we feast on in December can be bought year round. Food freedom is really about developing flexibility and about choice.
And the one thing that I did not include on the list but which I feel underpins them all, self compassion. Be gentle with yourself as you navigate through the coming days and weeks. Sometimes all we can do is to take it one day at the time, or one even just one bite at the time.
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