It’s October which means lots of Fall festivities, fun markets, and fall-flavored sweets – hello maple, pumpkin, and apple!!
One way to accomplish long-term success with your weight and wellness goals is to learn how to navigate this time of year in a way that allows you to enjoy yourself – the foods & experiences—while also working on behaviors that support your goals. You don’t have to sacrifice one in order to get the other! Below are a few tips that we often discuss with our 1:1 nutrition coaching clients:
1) Work on conscious, mindful eating.
One way to do this while out at a Fall festival or a day on a farm with yummy treats is to pause and check-in with yourself throughout the eating experience. This is not about denying or restricting yourself. If you really want that apple cider donut or pumpkin treat I suggest giving yourself the freedom to enjoy it, but also put in some work by really savoring each bite you take. When you savor and check-in with yourself during the eating experience, I also challenge you to pause and ask yourself how you’re feeling. Do you need to finish the whole thing or can you save some for later? Create the opportunity to answer those questions instead of mindlessly eating, saying “to heck with my goals,” or calling it a “cheat day.”
2) Make sure you aren’t overly hungry before attending a fun, Fall event or social gathering.
There will always be things we can’t control. At the same time there will always be things we CAN control. Controlling your hunger level and curbing your appetite can significantly help you keep portions in check.
3) Identify your specific challenges with food and/or factors that may make you vulnerable to over-eating.
The Fall & holiday season can be an extra tricky time of year but if we have a deeper understanding about your relationship and experiences with food, we can come up with the most effective and realistic strategies that support your goals, feeling your best, and enjoying this time of year. After all, life is too short to be constantly stressing about food and it’s sad when that stress takes away from the time with our loved ones during this special time of year.
If you need some expert help with navigating the Fall and holiday season and are interested in taking a lifestyle approach to working on your weight/wellness goals, please reach out to learn more about nutrition coaching.
