Diet and weight talk seem as much a part of the holiday season as pumpkin pie and gift exchanges – and they can really chip away at your body image and confidence.
You know how these conversations go: guilt-inducing group chats with friends commiserating about how fat you feel after enjoying a holiday meal, frustrating and unsolicited diet advice from your know-it-all uncle.
Maybe this year, you’ve shared your weight loss journey with others, and now you’re dreading their questions or comments about your progress and what you’re eating.
Or maybe you’ve stayed quiet about your health goals and worry that holiday gatherings will draw attention to you before you’re ready to share.
Either way, a little planning ahead can help you enjoy the holiday season without letting these conversations bring you down. Try these four simple strategies for handling diet talk with ease.
Change the Subject
The easiest way to shut down diet talk is to simply change topics. This approach works great when you find yourself in those group vent sessions about body image or the latest diet fads. But you can use it anytime you’re stuck in a conversation that makes you uncomfortable.
Prepare a few phrases like the ones below to help you steer conversations to more joyful topics:
- Ask about something positive: “I love that sweater! Where did you get it?”
- Shift the focus to holiday plans: “What are you most excited about this season?”
- Bring up a shared experience: “Remember last year’s holiday party? That was such a blast!”
- Use humor to redirect: “If we keep talking about pie, I might eat the whole thing!”
Most people are happy to talk about anything else once the topic changes. But, if this doesn’t work, it’s ok to excuse yourself from the conversation. Take a bathroom break, grab a drink or get outside for a breath of fresh air.
Be Blunt
Sometimes, subtle redirection doesn’t work and it’s better to be blunt. This is especially true when someone is asking invasive questions or making unwanted remarks about your body or what you’re eating.
Shut these down quickly with polite, but firm, responses that set healthy boundaries. Try:
- “I don’t want to talk about my diet right now.”
- “Let’s focus on enjoying the party instead of food rules.”
- “I’m comfortable with what I’m eating—thanks for understanding.”
- “Everyone’s journey is different, and I’m doing what works for me.”
Being so direct may feel awkward, but it works. Usually people aren’t aware how intrusive they’re being. And even if they mean well, you don’t need to sacrifice your comfort just to be polite. Being honest will maintain healthy communication so you can actually enjoy the company of your loved ones, without building resentment.
Remember “No” is a Full Sentence
Food pressure is a real thing. Whether it’s your aunt insisting you try her famous stuffing or a friend nudging you to have seconds, it’s okay to say “no” without explaining yourself.
Most people won’t notice, or care, what you do and don’t eat – but you don’t need their approval anyway. A simple “no thank you” is all you need to say in response to someone urging you to fill up beyond your comfort level.
However, if you want ideas for more ways to politely decline food pushers, try:
- “That looks delicious, but I’m good for now.”
- “I’ve had my fill—everything was amazing.”
- “Wow, I can tell how much work you put into that. Save me a piece for later.”
- “Thank you for offering! I’m saving room for something special.”
- Acknowledging someone’s effort while still holding firm to what you want keeps everyone feeling festive.
Home for the Holidays? 6 Fun Family Activities for a Healthy Holiday
Take Care of Yourself
It’s easy to get wrapped up in other people’s comments about food or body image. Remember, most of the time, their words reflect their own struggles or insecurities. Try your best not to absorb these feelings.
When dodging and weaving diet talk gets draining, find ways to take care of yourself. Try these:
- Plan downtime. Skip an event and carve out time for yourself. A walk, solo shopping trip or quiet night at home can help you recharge from holiday socializing.
- Skip the guilt. Indulging in a favorite holiday tradition doesn’t ruin your progress. Even if the scale fluctuates, you’re not failing. Keep a long-term mindset and trust that you’ll get back in the swing of things when the time is right.
- Listen to your body. This is a great time to practice mindful eating. Tune into your hunger and fullness cues and make choices that feel good and help you stay connected with this special season.
- Avoid comparison. Everyone is different, and what works for others may not work for you. Focus on how far you’ve come and celebrate the progress you’ve made.
- Lean on your support system. Surround yourself with people who respect your boundaries. If you feel overwhelmed, text a friend for a pep talk or ask someone to back you up during gatherings.
You deserve to enjoy the holidays without stress or guilt. Use these strategies to help you turn the focus towards what matters most this season: your happiness, your health and the people you love.
Looking to stay on track with your health goals this holiday season? Nutrisystem offers flexible, easy-to-follow programs that can support you in navigating the holidays with confidence and balance. Whether you’re aiming to maintain your progress or jumpstart your wellness journey, Nutrisystem provides guidance and meals that make it easy to enjoy the season without worry. Learn more about how Nutrisystem can help you stay on track this holiday season!
