We have officially entered the holiday season. Studies show Americans gain an average of 10 pounds from October 31 to January 5.
Even if you do not celebrate the actual holidays by overeating, the last two months of the year represent a more stressful period of time. There are lots of job-related deadlines coinciding with the end of the year. Celebrations and social opportunities proliferate, including work-related events, holiday parties, and family gatherings. This is also a time of the year when many people decide to reconnect with friends and family they haven’t seen in a while.
Eating opportunities are not the only reason weight seems to magically appear in the later part of each year. Stress increases, sleep diminishes with additional duties and responsibilities, and schedules tend to go awry. All of these situations can have huge impact on the waistline.
If you’re trying to improve your health, you have got a huge opportunity right now!
Just avoiding end-of-the-year weight gain will put you in an enviable position in January. Planning your schedule and those holiday eating events NOW can have a positive impact in ways beyond the scale too.
Envision getting to January and feeling great about November and December! Envision feeling energetic and motivated. Maintaining current weight or even dropping a few pounds can secure that feeling! But, in order to make the most of this stressful time, planning must happen.
Remember the old adage of “failing to plan is planning to fail.”
A good plan will include schedule management, controlling “hot spots” where overeating occurs, reducing overall stress and paying particular attention to self care.
Step 1: The Calendar
It’s a good idea to get a calendar for November and December and schedule the most important or “absolute” things first.
“Absolutes” include (1) exercise; (2) personal time; (3) family commitments; and (4) work.
Then, add the “must do” social commitments. These might include family or other important events on which you place a high priority.
Look over your calendar now and assess. How many events do you feel comfortable with each week? What represents “over the top” to you? Some people have no trouble scheduling each night of the week; others prefer a night of rest or relaxation every other night; still others prefer only one celebration or event a week. The key is to know what your comfort quotient is; it should be a level of activity that still allows you to feel you’re caring for your basic needs and your stress levels are low.
Step 2: Creating Boundaries
As other invitations come in, be thoughtful about them. Ask yourself:
1. Do I truly enjoy this event or the people who come to this event? If you’d like to connect with the host of the event, try arranging a meeting in January or February - they will be too busy for meaningful conversation at their party anyway.
2. Is this a stress-free event? In other words, do you feel completely comfortable attending and look forward to it with great anticipation? Do you know you can attend without overdrinking or overeating?
3. Does this event feel like an obligation or a habit? Be honest if you have outgrown or feel bored with any regular invitations you receive each year.
4. Does this event fit easily into my calendar? In other words, are you over-obligated the few days or week around the event? Are you going to have to squeeze it in, perhaps leaving one event early, arriving late, or are you telling yourself you will “drop by for 10 minutes”?
If you don’t feel totally positive about an event, feel free to state “no.” Saying “no” creates a boundary between you and stress. If you are used to saying “yes” to everyone, it may be hard at first but the more it is practiced, the easier “no” becomes.
Think of it as self-care, or even self-preservation!
Step 3: Separate out the “Eating Outings”
Most holiday “cheer” in the form of food and drink is not really celebratory. In our over-busy lives, it’s become a way to blow off steam, or an attempt to reduce stress.
The only problem with this approach is that extra food and too much alcohol is actually additional stress on the body. Adrenal glands and certain parts of the brain, when overstimulated, can cause someone to have difficulty relaxing, receiving the benefits of sleep, or making positive decisions.
When you look over your hectic holiday schedule, which events are the “hot spots” for eating or drinking too much? Avoid the heavy eating portion of large eating occasions by arriving later or leaving early. Some get-togethers with friends can be turned into an occasion for physical activity, like bowling or snow-shoeing or ice skating.
All-out food fests need to be avoided completely and some family and friend reunions are better handled at a convenient restaurant where you know the menu and can plan ahead to eat in a healthy manner.
Step 4: Adjust “Normal Life” During the Holidays
Being diligent about the each day part of life, that portion not spent partying or socializing, can help enormously. Take self-care steps consistently and spend as much time resting and sleeping as possible. Arrange a massage or yoga class. Add extra exercise options to help manage extra calories that always seem to appear in November and December!
Shopping on the internet can reduce stress but it is sedentary. Spend too much time surfing for presents and you’ll need some extra exercise. If you enjoy shopping, it can provide some exercise, provided you keep up a brisk pace and make decisions swiftly. Shopping later on weekdays can reduce time spent waiting in lines and help avoid crowding as well.
Being pro-active before and during the holidays brings more pleasure and joy into the season. Enjoying the people and places you truly want to experience and saying “no” to the ones that add negativity or distress will put YOU in charge of your own pleasure and happiness at this memorable time of year.
About the Author
Pat Barone, CPCC, PCC, earned her title “America’s Weight Loss Catalyst” by coaching thousands of clients toward permanent weight loss. Her status as an expert is heightened by her own personal weight loss success. Receive her free newsletter “The Catalyst” by visiting
patbarone.com
this day!
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