If you (like many) have put on a few extra pounds over the holidays, don’t be hard on yourself. In this article, I’d like to propose adapting a different mindset: not jumping into extreme thinking, unattainable health-and-wellness goals, and starting yet another diet. Research suggests that diets don’t work long-term and may leave a person more frustrated and hopeless than before.
So, how can you honor your desire to feel lighter, eat healthier, add more greens, and more movement in 2023?
Rather than stressing about rigid structures and punitive diets, set a daily intention to take good care of yourself—both physically and emotionally. How would you support and coach a child that has gained a little weight? You would be kind and encouraging, yes? Give yourself the same grace and gently incorporate new healthy behaviors into your daily life. Start your day by setting a positive intention and also get support. Find a walking buddy, cook as a family, start documenting your self-care journey in a “wellness journal.” Make Mindfulness your companion in 2023.
Mindfulness means being aware and paying attention. I invite you slowdown in general. Practice mindful eating by unplugging from electronics and chew and enjoy each bite. Make a mindful shopping list and plan to go to the market on a specific day of the week. Make sure you have beautiful and healthy choices in the fridge and display your favorite fruits in a beautiful bowl. Below are suggestions for incorporating mindfulness into your daily life:
On one day this week, enjoy a meal with a family member or friend and make it special. Choose nice plates and napkins, add a flower, play soft music, and light a candle. Slow down, relax, and enjoy the meal and your company without distractions. Tell the person you are dining with that you’d like to take your time and truly savor the food.
To incorporate more movement, do gentle yoga or stretching exercises and focus on your breathing for ten minutes, and commit to taking a brisk walk around the neighborhood for 30 minutes once this week. That’s doable, right? You’ve got this! Remember, we can always begin again and treat ourselves with kindness, care, and self-compassion.
Wishing you a wonderful year, filled with many joyful moments and good health.
About the Author
Petra is the founder of the Mindful Eating Institute in Santa Barbara. She is a mindful living and emotional self-care expert with a master’s degree in clinical psychology and more than two decades in counseling and health promotion experience. Her passion is to help her clients be at peace with food and their body and to practice good emotional self-care. Petra’s specialty areas are weight management, emotional eating, and emotional self-care. In her work she combines cognitive-behavioral therapy with mindfulness strategies. She has given talks for the American Heart Association on the topic of ‘stress and eating’ and shared her wisdom and expertise in her role as self-care specialist at the Golden Door Resort & Spa and the California Health & Longevity Institute.
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