How to Handle Food Cravings during Holiday Gatherings

The Christmas season is upon us, and with it comes all of the parties and feasts filled with our favorite high-calorie foods. While these events can be a wonderful way to connect with loved ones and create lasting memories, they can also be a significant challenge for those trying to either lose weight or maintain a healthy weight. Attending social gatherings, in particular, can be a minefield for those who struggle with food cravings, portion control, and self-discipline.

This season can reach to the depth of our hearts and bring out many emotions to the surface. Christmas doesn't always look like a Hallmark movie with happy endings. I understand this as I'm an emotional eater. I wanted to numb those challenging emotions with food.

As the renowned author and motivational speaker, Brené Brown, so aptly puts it, "You can't numb the pain and keep the joy." In other words, trying to suppress our emotions and desires through food or other unhealthy coping mechanisms may provide temporary relief, but it ultimately leads to feelings of guilt, shame, and regret and drains our joy in life.

So, how can we navigate the weight loss challenges that come with social eating during the holidays? Here are some actionable steps to help you stay on track:

Eat Before You Go
Fuel up with a healthy, balanced meal earlier in the day. Aim to reach your protein goals. In prior experience, I'd "fast" the whole day so that I could eat more at the party in the evening... which usually backfired. My hunger levels would be so high. I couldn't resist the temptations to grab anything and everything that looked remotely tasty.

I now make it a point to have a minimum of 20 grams of protein before joining the festivities either with a protein shake or bar, jerky, hard-boiled eggs, greek yogurt, etc. Eating a snack high in protein will help you feel more satisfied and less tempted by the abundance of food around you.

Work through Your Emotions
I'm now not the same person I was at 100 pounds heavier. If I had a challenging conversation or internal struggles, I would usually "run" to a large Symphony Chocolate Bar and eat it all in one sitting! Something about the creamy, smooth chocolate that melted around the bits of almond and toffee that seemed to numb the stress temporarily. Eating was my way to escape from working on my emotions.

Now, I work through those emotions differently. I go for a walk or bike ride, which helps me in multiple ways. I take deep breaths. The increase of oxygen and blood flow helps me to think more clearly about the situation. Also, just going into a new environment helps to see things from a different perspective. As a Christian, I also ask God for wisdom and internally think about it.

If I return and still crave chocolate, I will take a portion. I make sure not to take the whole bag or bar to the couch. I'll just take a serving and thoroughly enjoy that amount. I leave the rest in the kitchen tucked away. At this point, I'm usually not trying to numb the stress with the food.

Buying pre-portioned food greatly helps. Like the Hershey's individually wrapped Nuggets with bits of almond and toffee (3 pieces have 150 calories) would be a good alternative option to the Symphony bar, which has 600 calories.

Set Boundaries
Before attending a party, take a moment to reflect on your goals and priorities. Decide what you're comfortable with and what you're not. This might mean setting a limit on the amount of food you're willing to eat or choosing not to indulge in certain treats.

You choose to be in control of the cravings.

Focus on Connection, Not Consumption
Remember that social gatherings are about more than just the food. Make an effort to engage with others, share stories, laugh, and show genuine interest in their lives. This will help shift your focus away from the food and towards the friendships and experiences that truly matter.

Choose Wisely
If you do decide to indulge in certain treats, choose wisely. What I have observed about "naturally thin" people is that they are generally satisfied with a portion of food. Survey what foods are available. Pick a few favorites and only take a portion. If you are still hungry, look for healthier alternatives: such as protein, fruits, veggies, or nuts... instead of sugary or processed snacks.
Again... control your cravings; don't like them control you.

Enjoy each bite!
Savor each bite, pay attention to your hunger and fullness cues, and eat slowly. This will help you enjoy your food more and feel more satisfied with less.

Be Kind to Yourself
Remember that it's okay to slip up sometimes. Don't beat yourself up over a minor indulgence or two. Instead, focus on getting back on track and moving forward.

Don't wait till Monday to "begin dieting again". You are changing the way you think about food. This isn't about a 30-day transformation... but what you'll look like in 30 years.

By following these steps, you can navigate the challenges of social eating during the holidays with confidence. Remember, it's not about depriving yourself of the things you love, but about finding a balance that nourishes both your body and your soul.

As Brené Brown so eloquently puts it, "The truth is, we are all imperfect and vulnerable, and we will all stumble and fall. But it's in those moments of vulnerability that we can find the greatest opportunities for growth and transformation."

So, this holiday season, take a deep breath, be kind to yourself, and focus on the things that truly matter. With a little practice and patience, you can develop a healthier relationship with food and find joy in the simple pleasures of social eating with healthier emotions.