As this season comes to an end and we are about to enter a new year, I’ve had time to reflect on how difficult it is to maintain a healthy lifestyle during the holidays. Schedules change, making it more difficult to find time to hit the gym, not to mention that I’m constantly surrounded by comfort foods people bring around me. How easy it is to pack on the weight and lose track of goals for healthy living! If you are an emotional eater, it can be difficult to weave your way through these two months of pure temptation.
Food can be an ongoing struggle throughout the year for some, the holidays are no exception. I often encourage clients to keep a journal and document what they eat each day, along with what was going on right before they felt the urge to eat, the date, time, and the mood he or she is in. The purpose is to identify the triggers for eating; is it true hunger or is there something else going on? Increasing your awareness of how you use food is the first step to controlling your cravings and overeating.
There are several triggers that may cause us to eat. Some of them include boredom; memories associated with food; or certain people, to name a few. When I was in college, I often had snacks around when I was studying to help keep me awake. Now, I find it hard to sit down with a book without having something nearby to snack on. For others, the smell of certain foods can trigger happy memories which motivate us to eat even when we’re not hungry.
Or perhaps being on a healthy diet is a trigger in itself. Have you ever had a good few weeks of eating healthy, then one day you tell yourself “I’ve been so good; I deserve a slice of cake.” If you talk yourself out of that slice of cake, have you ever become fixated on that thought for days until you actually give in? My point is that sometimes people use food as a way to feel in control. Maintaining a strict diet can make you feel not in control and may drive you to eat. The reality is that by eating that slice of cake, you’ve allowed your cravings to take control.
So how does one take back that control? Mindfulness is a technique I encourage clients to practice. The concept of mindfulness means being in the present moment, immersing your senses in what is around you, acknowledging emotions that arise in the present, not judging it and not trying to control it. The idea is to acknowledge the craving that arises, recognizing that this feeling is temporary.
Ask yourself what is driving your desire to have that slice of cake? Is it simply the taste, or are you feeling deprived of something enjoyable? Yes, food can be a source of joy, but so are many other things in life. Explore what other areas in your life bring you joy. Food can also be used as a source of comfort; is there something happening in your life that is affecting you emotionally? If so, find other ways to soothe yourself emotionally.
Sometimes a change in your environment can break these cravings. Explore activities that you can use as a way to break that fixation on having that slice of cake. Go for a walk, participate in a hobby that you enjoy (remember, certain activities can actually trigger cravings so find an activity that you don’t associate with food), call a friend.
Mindful eating is also a technique to help curb overeating. I went to a retreat several weeks ago where we were discouraged to talk during our meals. The only thing I was able to do was focus on my meal, no TV to watch, no stimulating conversation to engage in. I found that I ate significantly less than what I normally do because I was able to recognize the signals in my brain that indicated I was full. Have you ever sat at the table and done nothing but focus on your food? It’s quite boring, actually. Practice this and see if you share the same experience I did. Eat slowly, savor each bite, and engage your senses in the act of eating. What does your food look like? What does the texture feel like as you chew your food, what does it smell like? Does it feel and look the same each time you take a scoop and put it into your mouth?
This short little blog is meant to stimulate questions in your mind as you continue your journey of healthy living. If you want to know more about mindful eating, check out the book “Eating the Moment: 141 mindful practices to overcome overeating one meal at a time” by Pavel G. Somov, PhD. It’s a pretty interesting read, as well as providing some helpful tips. Being mindful with your meals can not only help curb some of those cravings and reduce overeating, but it can also make your meals so much more enjoyable.
Healthy living doesn’t mean being skinny and athletic. It’s about finding joy in your life through many other things besides food. If you discover other joys in your life and actively participate in them on a regular basis, you may find that your desire for comfort foods is not as strong. Be kind to yourself during this holiday season.