Ahhh, the holiday season!
A festive and fun time for gatherings, cherished traditions and abundance of yummy treats, drinks and hearty meals.
If you love the holidays but also want to maintain a healthy lifestyle and habits, this time of year can prove challenging when faced with ”food pushers”.
These are well-meaning friends and family insisting you indulge in allllll the holiday delights and push back when you try to say “no”.
It’s that awkward moment when you are scrambling to defend your decision to eat veggies instead of another helping of mashed potatoes and stuffing.
You are trying to take care of yourself and be healthy yet are the family outcast……..
And sure, their intentions are good and the holidays come but once a year but you’re trying to avoid the post Thanksgiving food coma and Black Friday hangover.
So….how do you politely (and assertively) get friends and family to understand and respect your choices?
How do you turn down generations of traditions without being banished from future family gatherings?
How do you say “No” to Aunt Sally and her prized pumpkin pie?
What to do to get that pesky friend off you back when you don’t want another Christmas Ale?
Setting boundaries can feel tricky and at times, uncomfortable!
You don’t want to hurt feelings or insult loved ones who have spent countless hours preparing cherished traditions!
It can be hard to say “No”, so I am here to help you successfully set boundaries this holiday season, so you don’t sacrifice your goals and habits for the sake of pleasing others.
In this blog, you are learning 6 simple strategies for setting boundaries and how to master the art of saying “No” when dealing with food pushers so that you can both enjoy the holidays and feel your best!
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6 STRATEGIES FOR SETTING BOUNDARIES
If saying “No” doesn’t come easy or without guilt, you are not alone!
It’s easier to accpet a huge piece of pumpkin pie than it is to say “No thanks”. Food is something that brings people together, especially come the holidays, so the expectation is you eat and you eat a LOT!
Here are my 6 strategies for setting boundaries this holiday season:
#1. Communicate your goals: Before the festivities kick off, communicate your health and fitness goals to friends and family. Let them know you are making a conscious effort to prioritize your well-being and may need their support in resisting tempting treats. Be vocal!
#2. Be firm but polite: When faced with a food pusher, it is crucial to be firm in your decision when serious about your health and wellness goals. You can absolutely decline items without being confrontational. A simple, “Thank you, but I’m trying to make healthier choices right now” can convey your message without causing unnecessary tension.
#3. Offer alternatives: If possible, suggest alternative options that align with your health goals. For example, if someone insists on dessert, you might say, “I appreciate the offer of cake, but I’d love a cup of herbal tea instead.”
#4. Practice assertiveness: It’s okay to say “No”. This is something that can feel hard for you but remember: you have the right to make choices that align with your well-being. Practice assertiveness by confidently declining without feeling the need to offer elaborate explanations.
#5. Bring your own dish: If you’re attending a gathering, consider bringing a healthy dish you enjoy. This ensures nutritious options are available and allows you to contribute to the festivities in a positive way.
#6. Focus on socializing: Shift the focus from food to socializing by engaging in conversations, participating in games and enjoying the company of friends and family. When the emphasis is on connections rather than indulgence, it becomes easier to navigate food-centric gatherings.
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MASTER THE ART OF SAYING ”NO”
Now that you know how to set boundaries, how do you go about voicing them?
I’ve scripted 5 polite but firm prompts for mastering the art of saying “No”. It’s all about expressing gratitude while emphasizing your commitment to your health without making yourself or others feel uncomfortable.
Don’t be afraid to speak up because you are in full control of your behaviors and shouldn’t feel guilty for making your health a priority!
1. The Direct but Polite Refusal: “Thanks so much, but I’m all set for now.”
Why it works: Clear, simple, and polite. You acknowledge the offer but set a firm boundary without over-explaining.
2. The Health-Conscious Response: “I’m trying to be mindful of what I’m eating today, but I really appreciate you offering!”
Why it works: This shows you’re making a conscious choice without making it about the other person’s food or effort. It’s a positive reason for saying no.
3. The Gratitude With a Gentle No: “That looks delicious, but I’m going to pass for now. Maybe later!”
Why it works: You acknowledge the food’s appeal, which softens the refusal, and “maybe later” leaves things open without committing.
4. The Honest Response: “I’m actually really full, thank you though! I’ll pass on that for now.”
Why it works: Honesty works wonders here. It’s a straightforward answer that doesn’t leave room for negotiation
5. The Humorous Approach: “I’ve reached my food limit for the day, but thank you! I might need to undo my pants if I eat any more!”
Why it works: Humor disarms the situation and makes the refusal feel lighter, while still being clear that you’re not interested in more food.
Note: these 5 prompts are to guide you when turning down unwanted items but be sure to take time and enjoy the items you truly want this holiday season!
Health and wellness goals all come down to consistency, patience and moderation. You should absolutely enjoy foods you love and practicing balance and minfdulness will go a long way!
Chew slowly and thoroughly, place utensils down between bites and eat without distraction.
By doing so, you become more in tune with your fullness cues and eat portions that are appropriate for your needs without overeating.
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