With the holidays right around the corner, many of us are preparing for festive gatherings, big feasts and general celebrations. However, with this excitement there often exists an air of anxiety surrounding eating and body image because of the looming influence of diet culture. It can become very difficutl to show our body respect it deserves. To help combat this, this year try implementing strategies associated with the practice of intuitive eating. This article will help you navigate the holidays by listening to your body, allowing you to enjoy your time with family and friends without feelings of guilt and regret.
What is Intuitive Eating?
Intuitive eating is a practice whose popularity has increased exponentially over the past decade. In short, it involves listening to your body’s natural cues for hunger and fullness while rejecting diet culture and adopting a non-judgemental mindset towards your body and yourself as a whole.
Listen to Your Body
With all the delicious treats available during this time of the year, it can be easy to stress over when or what you should or shouldn’t eat. Focus on your body’s hunger (ex. stomach growling or low energy) and fullness (ex. decreased appetite or stomach literally feeling full) cues and try not to be pressured into eating less or more than your body needs by portion sizes and social expectations. How do you feel before, during and after the meal? Let those feelings guide your choices. Alongside this, it’s very important to let yourself enjoy holiday meals and treats without guilt, focusing on the joy and satisfaction these foods bring you rather than strict eating rules.
Practice Self-Compassion
When faced with the rich, indulgent foods usually associated with the holiday season it can be easy to fall into the trap of self-criticism. If you find yourself eating more than you had planned, approach the situation with an understanding attitude rather than kicking yourself. Treat yourself with the same kindness and compassion you would afford a friend or family member if they were in the same situation. A large part of the holiday season is letting yourself enjoy the food and treats seen at this time of year, so don’t let one meal or day of overeating define your self-worth. Focus on your overall journey towards building a healthy relationship with food rather than one instance to continue to foster a more positive relationship with your body. If you need more help with this, try a quick 5 minute guided practice whenever you need it.
Set Boundaries
Setting boundaries is important in all aspects of life, including environments where food is being offered. This can look like politely declining food if you aren’t hungry or simply don’t want them or knowing when to say no to additional helpings. Communicate your needs confidently and don’t feel pressured to explain or justify your choices. Remember that it’s perfectly understandable to prioritise your own well-being over other’s expectations of what you should or shouldn’t do. This will help you keep in tune with your body’s needs and honour the signals communicated to you by your body.
Develop Healthy Habits Beyond Food
While building and practising healthy habits surrounding food is important, it’s also important to show your body love in other ways. Engaging in physical activities like attending a festive dance, going on a winter walk, or participating in seasonal sports can help make exercise more enjoyable. The holidays can be a very busy and stressful time, so taking time to tend to your mental health is extremely important. This could look like getting enough sleep, taking time for yourself or meditation. By building these healthy habits in addition to intuitive eating, you can support not only your physical health, but also your mental and emotional wellbeing.
Final Thoughts
As the holiday season approaches, it’s important to keep yourself grounded when thinking about and participating in seasonal traditions. Remember that this time should be used to celebrate, connect with others and have fun, not spent stressing over strict food rules. By showing respect to yourself and your body you can enjoy the season to the fullest extent!
Need some support with intuitive eating and managing family gatherings throughout the holiday season? Book a session with one of our dietitians and certified intuitive eating counsellors today.
