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How to do holiday meals and not gain weight · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

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Music.
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When we're on a weight loss journey, big meals with family and friends can give
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us a little extra anxiety, especially during the holiday season.
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We find ourselves conflicted between wanting to eat the good foods that we rarely
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get, but also wanting to maintain our weight loss momentum or even just not gain, right?
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So on today's episode of Say Grace, we're going to talk about how to handle
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holiday meals so that you feel satisfied with your food choices and content
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with your weight loss efforts after every holiday meal.
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Y'all, we are in it. Okay, we are here. The holidays are well on their way.
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And so I am sure it is showing up everywhere, you know, for you,
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you know, you've started your holiday shopping, maybe a coworker has brought
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some cookies, they tested a recipe for your planning,
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you know, your girls nights out and your family get togethers and all of this.
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And so for a lot of our clients, especially the ones that are a little new to
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our program, and just kind of our way of weight loss around here,
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it can feel overwhelming, right?
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Because for some of us, this is the beginning of the end every single year,
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like we, we reflect back on our weight loss, you know, in the past,
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and it's like, well, I did good up until,
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you know, the holidays, and then I just couldn't maintain my low carb mentality
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anymore, or I couldn't stop saying no to the sweets or,
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or, or, you know, and so it's, it can feel very stressful for a lot of people
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knowing that they are walking into a season where there is less control over
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the food, you know, because there are there, there are more gatherings,
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there are more events where food is available,
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there are more random, you know, cookies,
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brownies, cakes, things like that showing up at work.
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And especially it can feel stressful when, again, like this is kind of you're
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new to this way of weight loss and you don't quite trust yourself headed into
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the holiday season to be able to maintain the stress.
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You know, discipline that you feel like you should have. Okay.
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And so I want to remind you before we get started, I've got five tips for you
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guys, plus one great bonus tip at the end.
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But I've got, you know, five solid tips. But I want to remind you that this
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way of life here at Say Grace and, you know, at Perfect Fit Nutrition is really
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about making sure everything fits.
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Okay. And so that's about finding a balance.
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And you know what, sometimes we don't knock it out of the park the first time.
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And so it's really about staying in tune with yourself throughout the holidays
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and kind of, you know, getting a grip on things that you know,
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you need to be able to allow yourself to do so that you won't go off the rails and, you know,
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find yourself, you know, eating 30 haystacks in your pantry one night,
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you know, but also making sure that you stay in tune with yourself on the flip
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side to say, okay, just because I've already eaten 30 haystacks in my pantry.
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Doesn't mean that I need to eat 31.
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Okay, being able to kind of find that in between where you're not going off
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the rails with the food, but you're also able to just kind of reel it in when you need to.
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Okay, and so we're going to talk through, you know, things along those lines,
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plus a little extra here as we get into these five tips.
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So I'm going to go ahead and dive in. So the first one that I want to talk about
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is changing your mindset before you go, okay?
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And this aligns with what I just mentioned, okay? So instead of,
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like we've probably done in the past, right?
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Instead of looking towards these holiday meals that we have coming and panicking, okay?
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Panicking about what food will be there. Oh, what food can I eat that's healthy
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that's going to be there?
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Like, who's going to cook what? And is there going to even be any vegetables
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and this, that, and other? instead of panicking over that and also instead of
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panicking over what the scale is going to say.
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Like, oh, I know I'm going to be up four pounds after the end of Thanksgiving
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week, you know, whatever.
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Instead of that panic mentality that tends to want to spike in us,
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could you try giving yourself permission to enjoy that meal with family and friends?
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Could you just say Thanksgiving, Christmas, Friendsgiving, you know,
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whatever you've got coming up. This is a one-time event with my people.
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I am going to go with the mindset of enjoying this time and enjoying this meal. Okay.
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And so what that does, it's kind of a crazy thing because y'all,
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we have been so trained in this diet and diet.
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World. Okay, we have been so trained to think, Oh, no, no, shame, shame, shame.
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If I'm going to Thanksgiving thinking about enjoying the meal,
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and I'm on a weight loss journey, how dare she say this, you know,
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like that's immediately kind of where our brains go.
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And that's exactly why we can find ourselves either completely on the wagon
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or girl all the way off getting run over, you know what I mean by other people
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like there's no in between.
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Because we want deep, deep, deep down, we want to enjoy the meal.
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We want to enjoy the time. But we're told if we want to lose weight,
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we can't do those things, right?
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We have to pick the salad and the green beans and the turkey and that's it, right?
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And so that's exactly where the problem lies is that mindset, okay?
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So by saying, I'm just going to go. I'm going to give myself permission to enjoy
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my time, enjoy myself. you are taking that pressure off. You're taking that burden off of yourself.
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And you're giving yourself this like permission to say like,
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okay, if I want to have a piece of pie, I will.
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You know, if I want to go back for seconds, I will. Like you're giving yourself permission.
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And what happens is usually just that act alone frees you up from this weight
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that food can have on you.
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You know, this weight of either saying I must restrict, I must restrict,
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I must restrict or just saying, oh, to the heck with it.
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Let me just eat, you know, four extra pieces of, you know, keg or pie. Okay.
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You just, you don't feel the hold as strongly that food can have over so many of us. Okay.
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And so by saying, changing your mindset by saying like, I'm going to give myself
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permission to enjoy this meal and enjoy this time. It also does not mean that.
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Oh, I'm just going to go ham. I'm giving myself to enjoy the meal by binging out.
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Like, no, no, no, no, no, no, no, no, no. That is not, you know,
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that is not what I'm saying. It's just saying like, it is what it is.
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Like really, this gathering is meant to be together, right?
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To see people, to see friends, to see family, to, you know, see co-workers outside
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of work, like whatever it is.
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When we don't really get to do that very often. And so like,
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that's the purpose of this, but there is going to be food there.
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And so I'm just going to allow myself to be present, you know, and that's it. Okay.
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And so we'll talk a little bit more in this episode about, you know,
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how to make sure we do not binge there.
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But it's, you know, keeping in mind, I'm not saying give yourself permission
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to just go eat the house down.
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That's not what I'm saying. I'm just saying let go of the weight that food can
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hold over us all the time, really, but especially at big holiday meals like this.
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So we are essentially removing the shame around the act of eating.
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We are saying, I am not going to feel shame about choosing a food that may not be the best for me,
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the healthiest for me, but I am also not going to feel shame by restricting
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myself so heavily because I feel like I deserve to not eat or whatever.
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So it's just finding that balance. Okay, so the next one that I've got is do
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not starve yourself before you go.
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Y'all, so many of us are so bad about this.
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Like if we have Thanksgiving lunch or Thanksgiving dinner, we find ourselves
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like, I'm just not going to eat all morning long, you know, to save room for
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dinner or lunch or whatever the food event may be.
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And so what happens is we find ourselves starving by the time we get there.
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Y'all, our blood sugar is bottomed out.
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We've got a headache. We don't feel good. And so then when you get to the point,
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when you get to the party, when you get to the food, you are feeling like nauseous
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or fatigued or whatever.
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And at that point, you're just like, who cares about the weight loss?
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I just want to feel better.
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Let me fill my plate up with food and scarf this down, right?
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And so we don't want to starve ourselves before because we put our body in that
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state by not feeding it, by not fueling it.
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And odds are you're going to binge more at that holiday meal than you would
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have if you had just given yourself some lighter, healthier options earlier in the day.
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Okay, so just focusing on choosing more whole foods in the morning and then
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even at lunch, if you know, if it's a dinner meal,
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eating the fruits, eating the veggies, having some nuts, It's making sure you're
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getting your protein and your fiber and your good nutrients in.
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Okay, so that does not mean have a pack of M&Ms that morning. That does not mean...
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Grab a muffin that morning. Okay, it means focusing on things like yogurt,
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put some yogurt in some granola and with some fruit,
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like that's going to give you the good filling food that you're going to need
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to hold you over, but also keep it low calorie,
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while also high in fiber and protein to hold you until it's time to make it
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to the lunch or the dinner or whatever.
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Okay, so making sure we're eating before.
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That is number one or number two.
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Okay, so this is my personal best tip about a holiday meal.
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I just find that it is so like it's the easiest thing to do,
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but it feels so life-changing for so many of us, myself included,
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and that is to make a lap before you make a plate.
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Now, we are here in the south, okay, in Mississippi here for me,
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and I know a lot of you guys are also from the South as well.
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And so buffet style is the way we do it.
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You know, Thanksgiving, you know, any kind of gatherings, you know,
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a lot of our workplaces will do this.
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And so a lot of times we come into the room where the food is and we're talking
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and we're distracted and whatever. And so we just grab a plate and we get in line, right?
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And so I am encouraging you to do one extra step before that.
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And that is take a lap, walk all the way up and down the food line and see what
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your offerings are, okay?
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See what is available to you before you put a plate in your hand, okay?
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So what this is going to allow you to do is pinpoint your favorites,
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okay? There's going to be some unhealthy things on the buffet or whatever, on the food line, right?
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There's going to be, and there's going to be some things that you're like,
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I really want to eat that, right?
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And so by taking that lap, you get to look at everything.
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Oh, excuse me.
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Got choked. You get to look at everything and say, okay, this is my top two,
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like higher calorie, higher fat items that I really would like to enjoy.
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You know, I would really like to eat these things, okay?
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When we don't do that, right, when we don't see what all is available before
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we start making our plate, oftentimes we'll put something like on our plate
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and then we'll get down the line and we'll be like, wait a minute, no, I wanted that.
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You know, that looks better. And then we'll add that to our plate.
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And then we get down the line again and we're like, oh wait,
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but you know, Aunt Susie made her famous sweet potato casserole.
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I want that too, you know?
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So so we get to add in a lot of high fat, high sugar, high calorie items.
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When in reality, like once you sat down, there's probably like only one or two
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things on your plate that's really calling your name.
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That's really saying like, Constance, you have to eat me.
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You know what I mean? And the rest are just there. But.
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Because we tend to be a part of the Clean Plate Club, also here in the South,
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we won't let it go to waste.
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So by making the lab and pinpointing your top things before even putting it on your plate,
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you are, first of all, you know, saving yourself hundreds of calories by not
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putting those extra things on your plate that you didn't really care about,
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you know, once you saw your favorites.
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But also you know you're keeping the portion smaller of everything by knowing like okay,
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I know I want to have that sweet potato casserole and I
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know I want to have you know the fried turkey or whatever
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it is and so I'm going to make sure to grab some of these green beans I'm going
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to make sure to grab a salad you know you you are able to manipulate your portion
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sizes and your plate spacing and this is all done in a pinch like you know it
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comes it comes easy to you once you, you know, do it a time or two,
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you're able to manipulate it so that your plate works in your favor, right?
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And you do not end up cleaning your whole plate and then also feeling so sickly
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full and then also regretting the fact that you ate, you know,
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something full of cheese and cream and whatever and you didn't even really love it, right?
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So making a lap before you're making your plate, it also helps with just like
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being mindful about how much of each of those things you're going to put on your plate, right?
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Okay, so then my next tip, number four, is to eat your vegetables first, okay?
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Vegetables are full of fiber. They're low calorie. They're filling, okay?
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And so by eating your veggies first, you're starting your digestion that way.
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You're starting your belly, you know, first of all, getting all the good nutrients.
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You're getting all the good free stuff in first, which your body will thank you for that, right?
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But also you're giving your body time to feel, which we're going to talk about
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next, but you're giving your body time to fill up on the good stuff,
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on the low calorie stuff. Okay.
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If you notice, like if you save your veggies for last, they're not as desirable
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anymore because you're getting full.
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Right. And also veggies are just not as exciting as like, you know,
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the corn pudding or whatever, whatever, you know, the mac and cheese, whatever you put first.
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Right. And so just eating your vegetables first helps you kind I feel like you've
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got a little more control over your satiety, over your hunger, right?
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And then also it helps you kind of keep those calories lower because you are
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eating the lower calorie, higher nutrients foods first.
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All right. And then last one is to take your time and allow yourself to enjoy the meal. Okay.
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So I'm going to come at this from several, several different ways.
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So like, first of all, if you are a mother, if you are just like one like me
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who is constantly hustling, right, for holidays, like, or for any meal,
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you're like, okay, I got to get Suzy, Billy and Johnny dressed and ready and out the door.
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And then I got to get my casserole baked. And then I got to get myself together.
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And then my mom asked me to stop at the store and pick up ice.
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And like, you know, all these things that we are juggling in our head.
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Sometimes by the time we get to the meal, or by the time we get to the event,
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we're just like, okay, and you're still in that go, go, go, go, go, go, go mode.
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So you're like, okay, and now we're going to eat and now we're going to clean
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up and now we're going to go home, you know, and so you're unable to really
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take the time to even, you know, recognize that you're there and that,
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you know, you're making memories and that you're, you know, spending quality time with these people.
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But also, you're definitely not thinking about, okay, let me slow down for the
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first time today and actually enjoy this meal and, you know,
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you eat it, eat it intentionally, right?
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Okay. And so then on the flip side of that, we also struggle to take our time
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because we have, you know, at the beginning, we said like, we're going to give
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ourselves permission to eat some of these foods at the holiday meal, right?
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And so a lot of times we are prone to.
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Like almost like zone out or like
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avoid the fact that we're present in
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eating because again it is such a natural
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instinct to feel guilty or to feel like you're
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cheating somehow right and so
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like we we kind of just neglect the thoughts about the fact that we're actually
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eating the meal and so we will just like scarf it down we will you know just
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kind of we're trying to like remove ourselves mentally from the fact that we
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are consuming foods that in our mind,
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up until this point, we have viewed as bad or, you know,
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going to make us gain weight or whatever. Okay.
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And so literally, again, back to giving yourself permission,
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it's, you are telling yourself it is okay that you are having this.
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It is, first of all, it is okay that I'm sitting down and enjoying this meal,
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right because all foods fit in weight loss and in a normal healthy lifestyle
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right we are not going to be avoiding thanksgiving meals for the rest of our
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lives for the name of weight loss are we no so why start today even though we
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are trying to lose weight today.
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You know, we still need to be mindful of how we are going to want to be able
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to handle and look at food at holiday, you know, celebrations for the rest of our lives, right?
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And so we are starting a new tradition for ourselves of actually being allowed
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to enjoy or actually allowing ourselves and giving ourselves permission to enjoy
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the meal and enjoy the time and enjoy the food and also not feel the guilt.
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And so part of that means you are aware, you are present during,
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you have to be aware of I've got, yes, you have got corn casserole,
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you have got fried turkey,
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you have got sweet potato casserole on your plate, and you are present and you
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are acknowledging that you are eating this food too.
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Even though it has been shamed multiple times over and throughout your life,
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you are eating this food too.
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Okay, because what that does is it tells your brain like, oh.
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Okay, we are, we're good. You know, I know I no longer have to take this pathway
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of always thinking when something's made with butter that she's being bad.
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You know, like you're retraining your brain, you're retraining your thoughts
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around food. Now, is it going to completely get retrained at one Thanksgiving meal? No way.
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But this is the process that we are working through two of two because so many
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people, so many people will join our program.
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And they're like, I want to lose weight. But really, I want to have a healthy
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relationship with food.
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Right. Like we want both. We really want to lose weight, but we also really
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just want to be able to be in the presence of food and not feel like we have
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to like consume it all and then hide in the corner.
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Okay. Or not feel like every single thing is, you know, a big old sin staring back at me.
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Like we just want to be like able to be around food.
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Right. And so this is the first, one of the first steps is by saying to yourself
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while you are actively eating food that may not feel like the healthiest that like,
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okay, we are eating this in a normal size portion, and we are all foods fit, and we're okay here.
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You know, we're okay here, right? And so,
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taking your time to eat the food at the holiday meal. So eating it slowly, okay?
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Enjoying the flavors. Put your fork down between each bite, right?
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Really acknowledge the actual food that you're shoveling in.
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Like, can you even taste it?
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Like, are you eating it slow enough that you can even taste it, okay?
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And remembering to spend the most of your energy actually enjoying the time
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at the table with the other people around you, right?
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So again, not only does it help your brain, like, accept
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this new this new pathway and this new way of thinking
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around food but it also helps your body digest better it
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sends those fullness triggers to your brain sooner right
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to prevent overeating because a lot of times when we're guilt eating we're like
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shoveling it in and our body has not had time to recognize that it's full so
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we've completely overeaten but but again by just sitting there allowing it to
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be allowing yourself to have the sweet potato casserole the corn casserole the fried turkey,
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whatever it is, but also saying like, but this isn't our primary purpose, right?
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Our primary purpose is to talk to, you know, Uncle Joe about how retirement
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is, or, you know, talk to my best friend I hadn't seen in two months or whatever.
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You are, you are giving your brain some relief. Okay.
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And that will, oh, after you do this time and time again, y'all,
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it is just, it is life-changing.
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And I mean, I can say that, like I look at other people and their relationship
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with food and I'm like, oh my gosh, it must be such a struggle to be inside of her head.
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I mean, literally literally and so but it requires an active change right it
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requires you saying I'm going to look at food differently I'm not going to look
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at food as something evil right okay and so then my bonus points y'all I think
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I have two actually two bonus points for you first of all,
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Never, ever, ever, ever, ever, ever weigh after a holiday meal.
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It is crazy. It's like my clients, so many of our clients want to do this.
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They want to overeat a little bit or they want to have some food that is a little
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higher in calorie, a little higher in sodium and all that.
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And then they want to run and get on the scale the next day to see what happened.
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And so the thing that is frustrating about it is what's going to happen?
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Obviously, the scale is going to be up, but it's not going to be up a true weight gain, okay?
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Like you would have had to eat 3,500 extra calories the day before for it to be up a pound, right?
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35 extra, 3,500 above your normal calorie needs for you to have gained a true pound.
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But that scale may dang as well say you're up a pound.
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But so what is it? What is it's fluid retention?
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Okay, it's a it's a you ate a lot of sodium, you probably drink less water,
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you probably, you know, are exhausted, you probably had more preservatives than
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you usually would have or whatever.
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And you had different food in general, right, than you usually would have.
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So yes, it's gonna be up a pound, your body is trying to deal with the different
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types of food that you put inside of it. But your body is not saying like,
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oh, here, here's a whole extra pound of fat I'm going to give you overnight.
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Like that is not real. That is not fat that you have gained overnight. Okay.
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But by getting on the scale and seeing the scale up.
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Automatically feel like a failure. You automatically feel defeated.
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You automatically feel frustrated and down on yourself. And then where does
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that lead, especially during the holiday season?
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You're like, oh, well, I screwed up yesterday. I may as well screw up today.
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You know, that's where our headspace goes. And so just don't do it to yourself.
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Just don't do it to yourself. Just tell yourself, like, I know I'm going to
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be up. I know it's not going to be true. I know it's going to be discouraging.
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So I'm just not going to do it. Okay.
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Drink your water. Get a good walk in. You know, really kind of work some of
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that sodium out over the next few days. And you can weigh in a couple days.
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And then I promise you will be so pleased with yourself.
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You will be so pleased with the difference. Okay, if you had that one meal and
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then got right back to normal life and kind of let some of it shake out a little
23:41
bit before you get on that scale.
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Okay, the second thing, okay, and the very most important thing of this entire episode, right?
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Yes, regardless of how you do, like you could take all these,
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these, you know, tips that I've given you today, you could take them to your
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next Thanksgiving meal and think, this is how I'm going to do it.
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This is how I'm going to, you know, face the day or the meal.
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And then like, who knows what could happen? You know, it could be an emotional
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day. It could be a stressful day. You could just have kind of gone off the rails a little bit.
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And, you know, because some of these things that I talked about today are things
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that are ingrained in us and are pretty hard to unlearn.
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Okay. So you need practice at that and you may not get an A plus the first time you attempt. Right.
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And so what happens? What happens if you take all these tips and then you feel
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like you blew it anyway, right? Okay, let me tell you what happens.
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Grace. Okay, grace happens.
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Okay, we have grace for ourselves in every step of the weight loss process and
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honestly every step of the daily process, right? We are made to fail.
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Like we are made to be sinners, y'all. None of us are going to be perfect.
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Like it is, you know, let it, Lord, come on back. And then, you know,
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then we will know what it is to be perfect. But we don't know that right now.
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And we will not know this side of heaven, right?
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And so we will accept the grace, okay? And we will accept it as immediately as possible.
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Because then we can get on with our lives. We can continue to strive in the
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right direction, right?
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And so it's just a day. It's just a meal. It's just a couple of days.
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It's just a couple meals.
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It's just a week. Like wherever you land, right?
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It's just one or two or three or five meals. It's not, you know, any more than that.
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And so it doesn't mean you have to throw in the towel completely, right?
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The biggest reason that we gain weight during the holiday is not because of one meal.
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It is not because you took all these tips and you thought you were going to
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slay it at Thanksgiving and then you didn't.
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And now you gain 10 pounds. Like that is not the biggest reason we gain weight
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during the holiday season, y'all.
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It is because of our mindset after, okay?
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And it's because we say, I already blew it. I already was going to try real
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hard at Thanksgiving and then it didn't work out. So I already blew it.
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And so I may as well X, Y, Z.
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Okay. I may as well, you know, blow it again tomorrow.
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I may as well go ahead and eat my feelings in the pantry. I may as well skip
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the gym because what's the use?
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I may as well, I may as well, I may as well. And it stacks up.
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And that is how we gain weight. Okay. We will not, we will not gain any kind
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of significant amount of weight out of one or two meals that we blow it on.
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Honestly, even like we blow it.
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Okay, I'm not talking about approaching it in the way that I just mentioned with all these tips.
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I'm saying blow it. We will not gain a significant amount of weight as long
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as we snap back, as long as we don't waller in our frustrations and our failures
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and, you know, our shame around ourselves.
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And so the biggest, the most, like if you hear anything tip needs to be put
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your big girl panties on, accept the grace, and then just get right back to
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it. Okay, don't dwell on it. don't dwell on it.
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And then by doing that, y'all, I promise January 1st will come and you'll be
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like, oh my gosh, I did it different this time.
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And it's because I didn't get in my head even when I went back for a third dessert.
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Even when, you know, stopped going to the gym for a couple weeks during my stressful
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season. Even when, you know, even when, even when, even when. Okay.
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So I hope y'all enjoyed this episode.
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And as always, especially during this holiday season, y'all remember to say grace.
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Thank you for listening to today's episode of Say Grace podcast.
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Music.
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If you enjoyed it, it would mean the world to me if you left me a five-star review.
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Also, make sure to follow the show so you don't miss another episode.
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Plus, if you're interested in learning more about losing weight and eating the
27:45
foods you love, make sure to follow the show so you don't.
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Music.