Make a Plan Today to Control the Holiday Hunger Games!
December 7, 2016Let the hunger-games begin! It’s the time of year when your access to food increases like no other time during the calendar year. The holiday season is rich in opportunities to stray off course from the lifestyle you’ve tried to maintain over the past months and years as a WLS post-op. Going into the season unprepared can throw you off your game and, potentially, put you in a position of regret come January. Fear not! You can participate with a game-plan and be in control during the holidays.
One of the biggest factors to increasing your access to food is the amount of social eating you will engage in during the next month or so. The work parties, school parties, and family gatherings you’ll be attending will have treats you don’t see any other time of the year. As if that isn’t enough of a cue to indulge, dining in a group causes you to eat more than what you would otherwise.
It’s also the time of year when you receive gifts from those who express their appreciation in the form of edible goodies. All of a sudden, festive baked goods will appear in the breakroom, on your desk, or arrive on your doorstep. Before you know it, your kitchen counter becomes a display of seasonal delights.
Why is it so difficult to resist the variety of holiday eatables? For most of us, we enjoy participating in the nostalgia of the season because we have memories of good times.
Whether, it’s the memory of drinking a warm cup of cocoa during Christmas, or the dessert your grandmother used to make when you were a child, you look forward to recreating how you felt during those times. And, food is definitely a big part of the holiday nostalgia.
Take Control and Have a Game Plan
The most important aspect about entering the holiday season is to have a game plan. Being prepared will help you deal with all of the situations you’ll face from now until the New Year begins. An important part of being prepared is anticipating the situations you will soon encounter.
The season’s sights, sounds, and smells can serve as sensory overload for triggering cravings of the holiday variety. In addition, being around certain family, friends, and acquaintances can prompt the desire to grab something sweet or crunchy from the dessert table. This time of year is unique in that you’ll see people that you don’t necessarily see the rest of the year. Sometimes this can provoke anxiety and turn into something you’re not particularly looking forward to.
Although, being around certain people or social situations can be stressful, you can use your history of those experiences to work to your advantage.
For example, don’t be surprised when your Aunt Mary says, “Is that all you’re going to eat?” or “That’s an interesting color on you.” After all, you’ve heard these predictable, snarky remarks for years, why would you expect anything different? It should be no surprise when the same person who has annoyed you for the past ten years, still annoys you. Think of it as them just being “in character.” She’s not going to change, but you can.
Know How to React to Situations
Your response to these people can make or break you depending on how it’s handled. And each time your emotionality gets the best (or worst) of you, you are giving the power of your emotions to someone who irritates you. Somehow that doesn’t seem fair, does it? Get ready for something new.
Before going to an event, play out some scenarios that could take place. Come up with some pat responses that limit the interaction with those people. I have always been a promoter of paradoxical responses. Because we are also predictable to others, throwing them a curveball can totally change the dynamic we experience with them. Sometimes a simple compliment, “I really like the color of your sweater” or “I like your hair” can do wonders. It’s you taking the initiative to change the dynamic. It’s always better to be proactive rather than reactive.
And remember, the more you interact with them the more they can engage you on an emotional level. When you see someone behaving “in character,” that is your cue to chuckle or smile because you saw it coming. Congratulations, you’ve just written some new history!
Start making your game plan! So, take 15 minutes, grab a calendar, some scratch paper and start preparing for this holiday season. Remember, it’s not all about the food. Make it about the people, the season, the experience itself.
Tips for Maintaining Control During Holidays
When it comes to handling people
- Write out all of the events you will be attending, and what you expect to encounter.
- Which people or situations may serve as a trigger for you?
- Write down alternative responses to use in conversations.
- Write out compliments you can use, and rehearse saying them aloud.
When it comes to handling food
- Eat protein before going to an event to help control cravings.
- Bring your snacks with you - keep them in your car, so you can go get them.
- Don’t socialize empty handed - grab a plate and a glass once you get to the party.
- Walk through your options in your mind - choose the option of least regret.
- “One trip, one plate, no tower.”
- If tempted, distract yourself and find someone “safe” and have a conversation.
- Help the host with dishes and cleaning. A great way to distract yourself and you won’t be sitting.
- Do not bring leftovers home.
- Don’t neglect your body, maintain your physical activity/exercise routine.
When it comes to responding
- “No, thank you.”
- “That doesn’t agree with me anymore.”
- “I’ll pass.”
- “I’m good, thanks!”
 | ABOUT THE AUTHOR Dr. Steven Reyes offers expertise on the psychological adjustments associated with weight loss surgery. Dr. Reyes is best known for his compassionate coaching and therapeutic approach in helping others with their psychological and physical well-being. Dr. Reyes' research includes a phenomenological study of the post-surgical adjustment issues with weight loss surgery patients between 1 and 2 years post-op. Read more articles from Steven Reyes! |
