If you don’t want to read prefer to listen, then please click on the podcast below:
Mindset Shift: Avoiding the “Fuck it Bucket” Mentality
One of the biggest mistakes during the holidays isn’t about the food itself—it’s about mindset. Max Lowery describes this as the “fuck it bucket” mentality: the tendency to give up entirely after a few indulgent moments, postponing progress until January. This all-or-nothing thinking is a major barrier to sustainable weight loss.
Instead of writing off December after a few indulgent meals, look at the big picture. December has 31 days, meaning approximately 93 meals if you eat three meals a day. Even if you attend ten social events, that’s only about 10% of your meals. The rest of the time is an opportunity to stay consistent and make healthy choices. Sustainable weight loss is shaped by what you do most of the time, not by a handful of special occasions.
Set Intentions: How Do You Want to Feel on January 1st?
To avoid holiday regret, start by setting clear intentions. How do you want to feel on January 1st? Take a moment to envision waking up at the start of the new year. Would you rather feel bloated and regretful or motivated and ready to thrive?
By setting intentions now, you’ll create a framework for making decisions throughout the season. When faced with tempting desserts or a third glass of wine, you’ll have a clear idea of what aligns with your goals, reducing the need for willpower in the moment.
The Traffic Light System for Social Events
Simplify decision-making during the holidays with the traffic light system:
- Green Events: These are occasions you’re most excited about—like family gatherings or festive celebrations with close friends. Enjoy them with minimal restraint, focusing on the experience.
- Amber Events: These events are fun but not the highlight of your holiday season. Practice some restraint by asking questions like, “Do I need dessert?” or “Would one drink be enough?”
- Red Events: These are events you’re attending out of obligation, such as a partner’s work party. Practice maximum restraint by eating beforehand, limiting alcohol, and focusing on other aspects of the event, like socializing.
Planning in advance reduces guilt and helps you focus on what matters most.
Practicing Mindful Eating
Mindful eating is a powerful way to enjoy festive foods without overindulging. With so much food available during the holidays, it’s easy to overeat. Slow down and engage your senses—look at the food, smell it, taste it deliberately, and appreciate its texture. This increases satisfaction and helps you recognize when you’re full.
Use the hunger scale, rating your hunger from 1 to 10, and aim to stop eating around 7-8. Many cultures, like Japan, practice eating until 80% full, which helps prevent overeating. By eating mindfully, you can enjoy the festivities without excess.
Restraint vs. Restriction
Understanding the difference between restraint and restriction is crucial. Restriction often leads to feelings of deprivation and can trigger binge eating. Restraint, on the other hand, is about making thoughtful decisions that align with your goals. For instance, instead of thinking, “I’m not allowed dessert,” ask yourself, “Do I really want it? Is it worth it?”
Restraint is empowering—it’s about making choices that reflect your long-term priorities.
Set a Step Challenge to Stay Active
Staying active during the holidays doesn’t mean hitting the gym daily. A simple step challenge can keep you moving. Aim to increase your steps by 10-20% over your usual average. Get friends and family involved by planning walks or active games.
Walking is accessible, low-impact, and a great way to offset extra calories. It also reduces stress and strengthens connections with loved ones.
Focus on the Long-Term
Remember, your overall results come from consistent habits throughout the year—not just what happens in December. Gaining a small amount of weight over the holidays isn’t a catastrophe. What matters is how you approach the rest of the year.
Instead of starting a restrictive diet in January, focus on habits that are sustainable, enjoyable, and aligned with your identity as someone who prioritizes health and well-being.
Ready to Make Lasting Changes?
If you want to create sustainable weight loss and avoid January quick fixes, I can help. Join my Masterclass to learn actionable steps for long-term success. Sign up for 52 days of free fat loss tips or book a personalized consultation to start your journey toward sustainable health.
The holiday season is meant to be enjoyed. With these strategies, you can embrace celebrations without regret and enter the new year feeling empowered and in control.
Ready to Take the First Step?
Let’s work together to help you achieve your fat loss goals. Choose the right path for you and explore these valuable resources:
- 52 Days of Emails: Daily tips to keep you motivated and informed.
- Fat Loss Masterclass: A comprehensive guide to mastering sustainable fat loss..
Book a Call with Max or Rad
Whether you prefer to work with Max or Rad, both offer tailored support to help you succeed. Select the option that works best for you:
Max’s Expertise:
Rad’s Expertise:
Take the first step today and let us guide you toward sustainable health and lasting results.