Estimated reading time: 5 minutes
The holidays can be a great time filled with family, food, and tradition. However, for people on a weight loss journey, especially those taking GLP-1 medications, this season may bring some unique challenges! Beyond just the physical changes, mental and emotional health play a big role in a healthy lifestyle. You may be wondering the best way to approach the holidays with these changes you are going through, both physically and emotionally. PatientsLikeMe will look at how to manage identity shifts, emotional ties to food, and build meaningful changes while embracing the holiday spirit.
Managing Shifts in Identity During Weight Loss
Losing weight often means more than just shedding pounds. It can change how you see yourself and how others see you. This process may feel empowering at times but also emotionally complex. Many of us carry a “weight identity” rooted in beliefs like “I’m the big one” or “Losing weight is too hard.” Recognizing this is the first step to change. Instead of seeing yourself through the lens of past struggles, try seeing yourself as the person you want to become. What clothes will you wear? How will you carry yourself? This exercise can help shift your mindset and boost confidence.
Coping with New Expectations
Weight loss may bring new pressures or expectations from yourself or others. People may comment on your appearance or expect you to maintain certain habits. Set boundaries when needed. For example, if someone’s remarks about your weight feel too far, have a response ready: “I appreciate your interest, but I’d rather focus on how I’m feeling.”
Building Confidence Through Compassion
It’s easy to fall into the trap of thinking that life will be perfect once you are thinner. But self-worth is not tied to a number on the scale! Try practicing self-compassion by reminding yourself that you are worthy, regardless of your weight. Building confidence comes from appreciating your progress and valuing who you are today.
Grieving Old Holiday Favorites
Food is tied to emotions, celebrations, and memories. For many, the holidays highlight these connections. Letting go of old habits around food can feel like a loss. Maybe you have a dish that your family always eats on Christmas morning that you now should avoid in order to lose weight more effectively. It is okay to grieve these changes while celebrating your progress! Give yourself permission to enjoy holiday treats in moderation, focusing on quality over quantity. Joy does not come from restricting yourself but from finding a balance that feels right.
You might also eat to manage stress, reward yourself, or find comfort. This is called emotional hunger and it can feel urgent and lead to mindless eating. Recognizing when you are eating for emotional reasons rather than physical hunger is key. Shift the focus from what is on your plate to what is going on around you. Enjoy the laughter during family games, the beauty of holiday decorations, or a cozy moment with a loved one.
Creating New, Meaningful Changes
This may be the most difficult step of all. Change is hard! However, the holidays are actually a great time to reimagine traditions. First - take a moment to reflect on how far you have come. Whether it is losing weight, healthier habits, or improving your mental health, each step deserves recognition. Consider celebrating your journey with a non-food-related reward. Next, instead of centering gatherings around food, try activities like volunteering, crafting, or holiday-themed games. These moments can create lasting memories without the pressure of overindulging.
Talk about your goals and ideas with family and friends. If certain traditions feel overwhelming, come up with alternatives. For example, suggest a Secret Santa instead of an elaborate feast or a holiday hike instead of a dessert buffet. Frame these changes as opportunities to connect in new ways. Comments about food or weight changes can be challenging. Setting boundaries protects your progress and promotes healthier conversations.
Get Support with Alma
Navigating the mental and emotional aspects of weight loss, especially during the holidays, can be tough. Alma is here to help. Founded to simplify access to affordable mental health care, Alma connects individuals with therapists who accept insurance and are available quickly—often within three days of a consultation request. With a network of over 20,000 in-network providers, Alma offers diverse therapists who understand unique challenges, including those related to weight and body image. If you’re struggling this holiday season, consider reaching out to Alma for support! Together, you can navigate the season with confidence and compassion.
Taking control of your health has never been easier with PatientsLikeMe, a platform that empowers you to manage your wellness journey proactively. By joining a community who share your experiences and insights, you gain access to invaluable support and information tailored to your unique health needs. PatientsLikeMe offers tools to track your symptoms, treatments, and outcomes, enabling you to make informed decisions and communicate better with your healthcare providers. Additionally, evaluate the effectiveness of various treatments through shared patient data, ensuring you choose the best options for your health.
