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How to escape the silly season diet cycle
The silly season is here! While this time of year calls for celebration, the abundance of food and diet talk can cause stress for many
Indulging in food related gifts and events can leave you feeling guilty and ready to start a diet in the new year. If you want to skip the guilt, shame, and dieting that comes this time of year, read on.
In this post, we will cover
What is the silly season diet cycle?
There is no doubt that December can be a stressful month for many. A common source of stress is the abundance of food that comes with the festive season. Celebratory lunches, countless boxes of chocolates and end of year dinners quickly build up.
Meanwhile, in the back of your mind diet talk is counting the number of Ferrero Rocher’s you’ve already had and chastising you for the third helping of pavlova you enjoyed at lunch. You tried your best to be good, but with temptation all around how could you resist?
By the start of January, the weight of guilt from a month of eating is heavy. You’re not feeling confident in your body and you want to start the New Year right.
The solution? A diet. No not a diet, a lifestyle change.
You will make up for your month of indulgence with a regular gym schedule, a “clean” diet and absolutely no more chocolate. While December is the silly season where you can eat, drink, and be merry, January is the time to get serious.
Unfortunately most New Year’s diets are unsustainable. The veggie sticks and grilled chicken are getting boring while fitting a workout into your day has dropped down the priority list. As the year goes on you find yourself feeling more guilt for not sticking to your New Year’s resolution. Sound familiar?
Struggling to stick to diets and healthy resolutions is not your fault. The research tells us over 90% of diets fail in the long-term and can lead to being trapped in a cycle of restriction, binge eating, and a poor relationship with food.
This silly season you can break the diet cycle and enjoy the festivities without guilt, shame, and a looming New Year’s resolution.
Tips to escape the silly season diet cycle
Here are 4 tips to avoid getting stuck in the diet cycle this holiday season.
Regularly nourish your body
It can be tempting to skip meals in a bid to save calories. But coming to a meal super hungry will likely lead to overeating and makes it harder to actually enjoy the food.
When we ignore our body’s need for food this increases our hunger which impacts our energy levels and mood. Increased hunger can make it difficult to maintain a conversation and think clearly. Our brain is too focused on the fluffy bread rolls on the kitchen table. Our energy levels are low and all our body wants is some food to perk us up.
The longer we wait to eat, the more intense the hunger cravings become. This can make us more susceptible to binge eating and reaching for treat foods for a quick energy fix.
Instead of skipping meals, aim to eat on your regular schedule, or roughly every 3-4 hours. This will help regulate your appetite and energy levels. Your brain will be nourished which will help you choose the types and amount of food you actually feel like eating. Having more gentle hunger cues when you begin a meal will also make it much easier to stop eating when you are full and satisfied.
Give yourself permission to enjoy the food
Imposing rules around eating can quickly backfire. When we try to limit the type and amount of food we eat our body responds by increasing our desire for those foods. We wind up eating the food we were trying to avoid and then we feel guilty afterwards. This holiday season try giving yourself permission to eat every and any food you want. I know it sounds scary but when you don’t impose restrictions it can be easier to choose the foods you actually want to eat.
Tune into your cravings and instead of feeling guilty, take a moment to taste the food and notice how enjoyable it is. You might find the food tastes even better without the guilt.
Don't start a diet in January
Many people view December as their last hurrah. They must pack in as much food as they can before the diet begins on January 1st. This is known as the “last supper” effect. You know that soon your favourite foods will be off-limits so you are sure to enjoy all your favourite foods while you still can.
Unfortunately, trying to avoid the foods you love is unsustainable and simply leaves you trapped in the restrictive diet cycle.
If you want to escape the diet cycle, avoiding a diet in January is a great place to start. Instead of restricting your food intake try to continue eating every 3-4 hours and giving yourself permission to enjoy all foods you love beyond the holiday season.
Have self-compassion
The holidays are a stressful time for many. No matter what you are dealing with in life, emotions are often running high. Responding to our emotions with food is completely normal and can be a helpful way to calm ourselves down. If you find yourself turning to food, remind yourself that this a perfectly acceptable coping mechanism. Have compassion for the tasks and decisions you have on your plate. Allow yourself to take a few breaths, recognise your emotions, and enjoy the food you have in front of you.
Getting support
If you want to let go of the restrictive diet rules and improve your relationship with food, Kim is a dietitian who provides gentle nutrition counselling through a virtual clinic Australia wide. Kim takes an approach that is personalised to each individual and seeks to understand what you need to reach your health goals. Kim is a Credentialed Eating Disorder Clinician and has a special interest in digestive health and chronic dieting.
About
Kim Lindsay, APD
Kim Lindsay is an accredited practicing dietitian and credentialed eating disorder clinician.
She provides online dietitian appointments for people who want to improve their health while developing a positive relationship with food. Kim has a special interest in disordered eating, chronic dieting, and digestive health.
