Holiday parties and family gatherings can be a minefield for those of us trying to maintain healthy habits. Temptations lurk around every corner, and sometimes our friends, co-workers, and family members can feel threatened or judged by our choices, leading them to pile on the pressure for us to indulge. So how can you navigate social situations where food and drink are the main event? Here are some strategies to stay on-track and deal with holiday party health saboteurs:
Mentally prepare yourself.
Understand that resistance may come your way. Some people might feel insecure about your new choices, fearing they’re being left behind, or even judged for their behaviors. Be ready for these emotions, and don’t let them deter you.
Invite others to join you.
Treat your exercises like appointments, and let people around you know your plans. If you’re hosting or visiting over the holidays, let others in the house know your activity plans and invite them to join you. It’s easier to stick with your routine when you have company, and you might just inspire them to get active as well.
Plan ahead.
Food sensitivities are common these days, and turning down certain dishes might inadvertently offend your host. Let your host know ahead of time about any dietary restrictions you have, and offer to bring something with you, like a dairy-free dip or a gluten-free side dish.
Use humor.
Levity can go a long way in defusing tense situations. When the dessert menu comes around, be the first to respond with a lighthearted comment that acknowledges your desire for dessert but declares your intention to decline.
Have a response ready.
Thank your host or fellow guests for their offerings but politely decline by saying the dish doesn’t agree with you.
Try the three-bite rule.
If you do want a taste of the temptation, take three small bites and stop there. You can enjoy the experience without going overboard, and avoid feelings of deprivation.
Acceptance of healthy choices in food and exercise still has some way to go in our culture. Choosing to abstain from alcohol or dessert, or being committed to a regular exercise routine, can often provoke criticism or judgment from others. But, like cigarettes, norms can and do change, and there may well come a day when healthier choices are no longer seen as remarkable.
So, in the meantime, be prepared to be the salmon swimming upstream, and try marshaling humor and pre-planned responses to navigate the tricky situations you might encounter. Focus on your own health and well-being, remembering that what’s most important is being at peace with your choices. By showing confidence and positivity in your behaviors, you may even inspire others to join you on your journey.
