Holiday Season – Joyful or Joyless?

Not all of us need an anti-diet guide to surviving the holidays.

For some of us, the holidays are all about making memories and enjoying time with loved ones. For some, the holidays mean eating to the heart’s desire alongside family and/or friends then ending the day with a content, happy stomach.

However, for others, it means dreading diet talk, avoiding conversations about weight/appearance, experiencing anxiety over the amount of food available, feeling judged based on the amount or type of food consumed, cringing over the phrase, “You look great! Have you lost weight?” and other triggering, uncomfortable circumstances.

For those with a history of an eating disorder, disordered eating, body image issues, and the like, the holidays represent a day spent battling unhealthy, harmful thoughts and actions around food while simultaneously coping with seemingly endless triggers of poor body image.

Whether you’re on an anti-diet journey of your own or you’re a loved one of someone on an anti-diet journey, keep reading for some tips and tricks on how to survive the holidays.

Anti-Diet Tips & Tricks to Enjoy the Holidays

1. Leave diet talk at the door

Let’s choose not to talk about our latest diet, the number of calories in a dish, how we hate ourselves for eating a certain dish, how we should’ve worn our “fat” pants, how we gained 5 pounds by eating one meal, how we’re “bad” for eating dessert, etc.

Diet talk does not bring joy to any conversation, so, let’s leave it at the door.

2. Talk about life, not about food or appearance.

Make the focus of the table talk about life, not about food or appearance.

Instead of talking about calories, talk about what you’re thankful for.

Instead of talking about how someone lost or gained weight, talk about your favorite memories from the year so far and what you’re looking forward to in the coming year.

3. Don’t discuss plans for compensatory behaviors

There is no need to talk about how you’re starting a diet the next day or week in order to compensate for what you ate during the holidays.

There is no need to discuss how many calories you need to burn at the gym in order to “not gain weight” from a meal.

There is no need to talk about how you “prepared’ for the meal by hitting the gym that morning.

4. Don’t mention the word “carbs.”

Just don’t.

If I had a dollar for every time I heard someone demonize or complain about the carbs in a food, I would be a millionaire by now.

Carbs are nutrients. Carbs are energy. We literally need carbs to survive and function. There is nothing wrong with carbs, I repeat nothing wrong with carbs. Please stop saying this.

5. Choose to nourish your body throughout the entire day.

Please please please don’t starve yourself the morning and/or afternoon of a holiday or the days leading up to it in order to compensate for eating a holiday meal.

Doing this will only leave you feeling miserable.

6. Eat the foods you enjoy

Eat the pie. Eat the stuffing. Eat the bread roll. Don’t deprive yourself of the foods you love.

The holidays are meant to be enjoyed.

7. Remember that one meal is not going to impact your overall health

Health is not all or nothing. Health is about balance, so enjoy that pumpkin pie.

8. Remember that it’s totally okay to get a second plate of food.

Don’t let anyone tell you differently.

Remember to also not judge others for getting seconds. Keep your eyes on your own plate.

9. It is okay to say “no” to a dish, even if someone spent all day making it.

If you practice Intuitive Eating, you are not obligated to eat past the level of fullness you are comfortable with.

10. Don’t be afraid to step away for a few minutes

If you are struggling with diet talk, poor body image, disordered eating thoughts, or anything related to that, it is okay to take a few minutes by yourself.

A simple retreat from conversations and socialization can do wonders.

A great example is excusing yourself to the bathroom or getting fresh air outside.

Quick Summary

Everybody deserves to enjoy the holidays.

This year, let’s create more anti-diet friendly spaces. I strive for my home to always be a safe space, free from diet culture. I would love to see you do the same!

If you’re interested in resources regarding anti-diet topics, Intuitive Eating, Health at Every Size, or body positivity, check out my website for helpful articles.

If you’re interested in helping spread the anti-diet message, check out my store full of fun, encouraging products.

Thanks for reading!

Rachel Beiler, MHS, RD, LDN