The holidays should be a time of joyous celebration, but when you’re on a weight loss journey, the stress can overshadow the spirit of the season. Well-meaning loved ones can derail healthy habits by cooking large traditional meals and pressuring you to try everything you see. Being around family can also be stressful, leading to emotional hunger. There’s also the perceived scarcity of holiday-themed treats that can lead to overindulgence. Here are some tips for navigating these factors in a healthy way.
In a weight loss context, setting boundaries often means saying “no” to foods that you know can trigger you, as well as saying “no” to more food when you’re already satiated. Being firm with your boundaries supports long-term success, even if there’s short-term stress involved. Some people may feel empowered by the holiday spirit to try stretching some of the boundaries you’ve created during your weight loss journey.
Setting boundaries with people you love can be difficult. Consider clear, kind ways you can communicate your boundaries to your family and friends. Establish boundaries by explaining how it makes you feel when someone tries pushing extra food on you or questions you for making healthier choices. Responding with a version of “thanks, but no thanks” when offered indulgent food, second rounds, etc., can show appreciation while firmly communicating that you are more focused on your goals than the joy the food might bring you.
Sometimes, it doesn’t matter how many times you tell someone “no.” When this happens, your best move is to protect yourself by removing yourself from the situation. This can mean walking away from a confrontation, moving toward more supportive friends or family members. It can mean excusing yourself from the house for a while to clear your head. Regardless of a person’s intentions, if they’re making you feel bad for trying to be healthier, you need to make them aware and create a boundary.
While some family members may push your boundaries regardless of your wishes, others may want to help but not know how. Gently discuss with these family members what they should avoid saying or doing while you navigate your weight loss journey. Tell them about ways they can help, like helping you prepare healthier food options for the holidays. Allow them to join you in celebrating the healthier life you’re moving toward, not just your big weight loss wins.
Setting boundaries may feel uncomfortable for your family, but it’s essential to your health and happiness during the holidays. Remember to practice self-compassion in moments when you give in to the demands of the food pushers. Take it as a learning experience, and get back on track to meeting your health goals. And remember: I’m always rooting for you when you make healthy food choices!
