Philadelphia, PA - The holiday season, a time of festive gatherings and culinary indulgences, often challenges those striving to maintain a healthy lifestyle. It's easy to fall off the wagon between Thanksgiving and New Year's Day, leading to those all-too-familiar "get in shape" resolutions. But there's a more innovative, sustainable approach, says Charlotte Markey, a Rutgers University-Camden psychologist and author of Smart People Don't Diet.
Rethinking Resolutions
Traditional New Year's resolutions often fail because they rely on radical changes starting on a specific date. Markey explains, "Just because we set a date to make a change doesn't mean that we as people have changed." Those cravings for holiday leftovers don't magically disappear on January 1st.
A Sustainable Approach
Instead of drastic restrictions, Markey recommends setting small, achievable goals:
- Moderate Indulgence: Enjoy those holiday treats, but save them for after dinner and practice portion control.
- Mindful Drinking: Limit cocktails to weekends or special occasions.
- Increase Activity: Incorporate short bursts of exercise throughout your day, like taking 15-minute walks.
These small changes can add up to significant improvements in your overall health and well-being.
Managing Stress & Emotions
The holidays can be stressful, and stress can often lead to unhealthy eating habits. Markey suggests proactively incorporating relaxing activities into your routine, such as walks with friends or engaging in hobbies. If you find that emotions significantly impact your eating habits throughout the year, consider seeking support from a mental health professional specializing in body image or weight management.
Focus on Behaviors, Not Just Weight Loss
Instead of fixating on the number on the scale, shift your focus to positive behaviors. Markey emphasizes "approach goals" – things you should do – rather than "avoidance goals." Focus on incorporating fruits and vegetables into your diet, staying active, managing stress, and getting enough sleep.
The Power of Planning
Planning can help you stay on track with your health goals. Schedule time for exercise and prepare healthy meals in advance to avoid relying on convenient but unhealthy options.
Partner Up for Success
Your romantic partner can be a valuable ally in your health journey. Make it a team effort by encouraging each other, cooking healthy meals together, and finding enjoyable activities. Even talking to your partner about body image can positively impact your self-esteem and help you embrace a healthier body ideal.
Ditch the restrictive resolutions this holiday season and embrace a more sustainable approach to healthy living. By focusing on small changes, managing stress, and building a supportive environment, you can enjoy the festivities while staying true to your health goals.
