Today I want to help you get over the paranoia you might have around having a plan for eating out or eating at special occasions this season. I put together my top favorite coaching tips for eating out or special occasion eating.
I am so excited for you. If you are losing weight with the mentality of keeping it off or are in weight maintenance, the Holidays are a perfect time to really figure out what works well for you in these situations. Today I’m giving six things you can try out that will really give you traction and help you start to figure out what works well for you.
1. Don’t skip meals
This is the first mistake I see people make. Logically it makes sense. You think, “I’ll just skip a meal or two and then I’ll have a lot of wiggle room at the party later.” The problem is that you will most likely get too hungry and your lower brain will freak out and demand even more food than what you planned to eat. Plus, when you get too hungry, you will be even more drawn to sugary and fatty foods for quick energy and dense calories. So, if you want to have your brain and body on your side for this, eating as normally as possible before you go will give you an edge.
2. Drink your water.
When you are dehydrated, your brain and body will give off foe hunger signals, desperate for any way to get you to consume what your body needs. Also, drinking water before a meal will help your brain produce satiation hormones a little sooner and it will help your tummy fill up some space.
3. Fruits and veggies first.
Prioritize getting all your servings of fruits and veggies in this holiday season. Make it a game. The fiber will stay with you longer and fill up your stomach plus the nutrient dense foods will support your health in many ways. Also, if you tell your brain that you need all nine servings of fruits and veggies, your brain will start looking for and noticing opportunities to eat those foods instead of the “treats” you are normally focused on.
4. Know your guidelines
Decide in advance what your eating guidelines are. Will you have a drink? Desert? How many servings of carbs or proteins do you want to eat? Those guidelines are like bumper rails in a bowling alley, giving you support to do what you want to do. Without them, your eating could go anywhere.
5. Eat with pleasure and purpose
There is going to be some really good food the next few weeks--family favorites, dangerous delicacies, and tempting treats. So, when you decide to dig in, be very purposeful and make sure you thoroughly enjoy it. I like to think that I would like to eat one portion and be able to describe it in detail if I was ever abandoned on a desert island. When you eat like that, you are less likely to need to go back for more and more because the experience was fulfilling rather than fleeting.
6. Have a stop phrase ready.
Have a phrase ready to tell yourself the moment your brain suggests going outside of your plan. Mine is, “We’re done here.” I say it in a firm and commanding way, with complete confidence, enjoying that I’m the one in charge. You can also say something like, “That’s enough.” “Stop it.” “Stop staring at it.” “I’m good.” “We’re okay.” etc. Find something that feels right, powerful, and meaningful to you.
7. Evaluate later with a friend or in a journal.
That evening or the next morning, take a couple minutes to evaluate the experience. You can do this in a journal or with an accountability buddy. Go over what worked, what didn’t work, and what would you like to try next time.
Okay, if you aren’t excited, I’m excited for you. Just think, in the weeks ahead you are going to become a pro at this, then during the rest of year if it is a birthday celebration, an office party, or dinner with friends, you aren’t going to sweat it and are still going to show up for yourself with love.
You’ve got this! Let me know how it goes and don’t forget to subscribe to this podcast so that you don’t miss more encouragement this season. My love to you!
by Lora Armendariz
You Can Do It!
Do you want to fall out of love with a destructive habit? The first 42 episodes of this podcast are a resource for anyone who wants encouragement and information as they take a six week break from a habit in order to fall out of love with it.