This Holiday Season, Avoid Counting Calories and Enjoy Food

The joy and festivities of the holiday season exact a price for many adults: unwanted weight gain. From eggnog to champagne to cookies and fudge, it’s easy to discover your pants are a bit tighter in January than they were in October.

But instead of trying to adhere to a list of holiday dieting “dos and don’ts,” nutrition experts are increasingly advising their clients to stop thinking so much about food during the holidays. Instead, rely on your intuition. Are you hungry? Did you really enjoy that Christmas cookie? Do you need to sample everything at the buffet?

The approach is called intuitive eating, and it has emerged as the predominant theory to help people adopt healthier eating patterns, says Ashley Sobolewski, a registered dietitian and licensed dietitian nutritionist.

“The right equation is learning to be intuitive with food,” she says. “Instead of restricting and dieting, find a balance and enjoy food. But make sure you’re enjoying things outside of food — activities, such as spending time with friends, a walk or a hobby. Nourish your soul.”

Studies show the holiday period, from late October through January is a vulnerable period for weight gain. A 2017 study published in the Journal of Obesity found the average U.S. adult gains from 0.8 to 2 pounds each year during the holidays. That’s not a lot. The problem, the study authors found, is that most adults fail to lose that small amount of weight after the holidays. Year after year, that 1 or 2 lbs. accumulates.

And, despite the many types of diets and holiday dieting tips expounded over the years, Americans are struggling with weight. A study published last month in The Lancet, found that almost 75% of U.S. adults are overweight or obese. In 1990, about half of adults were overweight or obese. Among children, more than one in three are overweight or obese.

While the advent of GLP-1-receptor drugs like Wegovy is helping many people lose weight, many individuals need a fresh mental approach to eating healthy.

“Ninety-five percent of diets don’t work, says Sobolewski, a nutritionist at MAPS Integrated Wellness in Fernandina Beach. “We used to tell people: you’re eating too much, eat less, you have to move more. But it’s more dynamic than that. There are cultural things and an emphasis on food. People become preoccupied with food. People are thinking about food too much, and that’s where their energy goes.”

Intuitive eating is an emerging philosophy that was jumpstarted by the 1995 book Intuitive Eating that advises against dieting “rules” and promotes “listening to your body.”

“Instead of counting calories. Learn to become intuitive about what your body requires, and listen to your hunger cues,” Sobolewski says.

The method attempts to take judgment out of eating. It’s not helpful to weigh yourself regularly or label what you eat as “bad” or “good” or “junk.”  Reject feeling guilt or shame about what you eat.

“It’s avoiding putting a moral value on food,” Sobolewski says. “We can make food neutral and talk about nutrients and nourishing your body.”

The concept has started to creep into the exercise world, she adds. The word “exercise” can have negative connotations for some people. Instead, experts encourage words like “joyful movement” and emphasize finding physical activity that you enjoy and that does not feel like a chore or punishment.

Intuitive eating is not suitable for everyone, she adds, such as individuals with eating disorders who don’t experience normal hunger cues. And for many people, she says, intuitive eating needs to be learned or relearned.

“Some people require some practice,” she explains. “Savor and enjoy each bite. East slowly. Incorporate nostalgic food and holiday favorites. Instead of depriving yourself, think about what’s nourishing.”

The best part of intuitive eating is that it becomes a lifestyle choice — not something you practice from time to time. It banishes the idea that the holiday season is bad for your waistline and, come January, you’ll need to diet.

“The diet industry has pushed the idea that ‘I’m going to diet in the new year.’ That leads to a restrictive mentality. Restricting food is counterproductive,” Sobolewski says. “If people could keep more balanced going into the holiday season, it would help them throughout the year.”