Holiday Eating Strategies

12 Tips to Tell Your Clients

By Christopher Theberge

Tip #1. Have your clients set dietary goals.

If you tell your client “avoid this and that” you may be setting them up for failure. Instead, sit down and have them list their favorite holiday foods, then tailor some short-term goals around these items. Goals must be specific, attainable, and reasonable. For example: if their favorite food item is meat pie, have them limit their intake of other food items and have a larger portion of the pie, instead of avoiding it altogether. You may suggest getting more exercise if food limitation is not their cup of tea. One great strategy is to have your client create a written self-contract regarding their goals. Altogether, the most important thing is realizing that people often only have certain foods at this time of year, therefore they will be consuming more of them. Try to be as objective as possible when discussing goals.

Tip #2. Be a good interviewer when developing goals.

Avoid leading questions. For example: Don’t ask, “You don’t plan on eating meat pie do you?” Instead ask, “Are you going to have some meat pie? If so, how many pieces do you plan on having?”

Try to minimize body language. Body language is a form of non-verbal communication that can either create comfort or discomfort for you and your client. Your tone of voice will also tell your client if you are accepting or rejecting what he or she has to say. Maintaining a neutral tone will not display judgement. Try to avoid looking at the clock when you and your client are meeting. They may feel rushed and cut the interview short so you can get to whatever you have to do. If your client tells you that they plan on having 4 pieces of pumpkin pie, avoid raising your eyebrows and looking shocked. Again, it looks like you are making judgements. Minimizing the above will prevent embarrassing your client and leading them to give you responses they think you want to hear.

Focus on dialogue and not monologue. Let them do the talking and try not to interrupt them while they are speaking. Remember that you are helping them to develop their own goals-not developing goals for them. Feel free to suggest some short-term goals, yet give them the chance to choose the one’s which they feel suitable.

Build trust. If you don’t have your clients trust, then you cannot expect them to follow their goals.

Develop self-sufficiency. In the end, the true goal is to have your client be self-sufficient. This ensures that they can continue working towards their goals even if you are not around.

Tip #3. Never initiate a dietary change during the holidays

Although this seems like common sense, many trainers fail to realize that not everyone thinks the same way as they do. If you get a new client in mid November, wait until after Thanksgiving before suggesting a restricted food regimen. Holidays are filled with friends, family, and lots of food. Many people who start a “diet” initially are very enthusiastic about it, yet after several days or weeks it starts to decline. Do not be overly concerned with initiating dietary changes in new clients because maintenance takes time. Adding to the already numerous obstacles that must be overcome, by restricting food intake during the holiday season, only creates more stress. Small steps are important if behavioral changes are going to last.

If you have been working with a regular client for some time, then you may need to strengthen their commitment. Encouraging them to tell family and friends about their dietary goals will not only increase adherence it will prevent people from putting food in their face. Discussing possible obstacles, were they to come along, will provide them with ways to overcome them and anticipate there occurrence. You should discuss possible solutions with them if they become faced with a challenge. Finally, teaching your clients that healthy eating does not involve deprivation may help them realize that it is not so bad after all.

Tip #4. Motivate your clients.

Often times many individuals will end up stuffing their faces and feel like they blew their diet. This eventually leads to a downward spiral and may revive old eating habits. Considering that this may be the make or break point for some clients, you must create a climate to motivate them. Challenges, growth, and achievements motivate people. Tell them that it is “ok” if they strayed from their usual dietary patterns. Be empathetic and remind them that this is only a once a year occurrence. If they ask what you ate, don’t just tell them the “right answer”, rather give them praise for what they have already accomplished, while not reminding them of the mistakes they have recently made. This will inevitably help them to return to pursuing their goals.

Tip #5. Teach them how to save calories.

Peanuts, cheese and crackers, and M & Ms are often laid out on small trays throughout the house during the holiday season. Tell your client to hang out by the vegetable tray instead of snacking on these high calorie food items. Explain that grabbing a handful of baby carrots or broccoli sprouts will prevent them from going for the other stuff. Offer some interesting tips about fiber and how it helps to fill you up. Mention to them that vegetables are packed with vitamins, minerals, and antioxidants as well. People love small morsels of information that they can remember and share with others. This is not only fascinating to many, but it allows them to become better nutritionists because they will learn more about what they are eating. Make sure that they realize there is nothing wrong with a couple pieces of cheese and some crackers, as long as they do not to fill up on them!

Tip #6. Have them avoid starving themselves for the whole day.

A common strategy among people during the holiday season is to avoid food for the whole day, thereby, sparing calories for their favorite holiday treats. Have your clients’ snack on small wholesome meals throughout the day instead of starving themselves. Think of small snacks that they might enjoy such as a cup of yogurt with fresh fruit or a couple peanut butter crackers. This will prevent them from tackling Uncle Joe for the last finger roll.

Tip #7. Share healthy recipes.

Teaching your client how to eat is one thing, but showing them how easy it can be is another. Boot up your PC and do a search for healthy recipes. You will find literally thousands of free recipe’s that can be printed out or saved to your hard drive. If you have older clients, they may not be as computer savvy as you are. Bring them into your office and show them how you found the recipes or write down the websites.

Don’t be overly concerned with finding low fat lasagnas and meatballs, rather focus on small things. Your clients may be hesitant to try healthier versions of traditional recipes. Therefore, stress the use of lower calorie dressings for salads and dips for chips. Fat free dips can be created using yogurt or fat free sour cream and cream cheese. Your clients will be more likely to put out a low fat dip versus a lower calorie stuffing or pie.

Tip #8. Having a New Year’s resolution is a bad idea.

Deciding that you will eat whatever you want until the New Year is not only a bad idea it is a continuous cycle that never seems to end. Have your clients get rid of thinking that they can eat whatever now and go on a diet later. Ask them how many times they have decided to lose 20 lbs. as their New Year Resolution? If you find that this has been attempted year after year, pose the question “Then what makes this year any different?”

Tip #9. Watch their alcohol intake.

Many of your clients probably realize that alcohol is not calorie-free. However, how many of them actually know the calorie content of their favorite beverages? Creating a quick fact sheet about the caloric content of popular alcoholic beverages is a start. Showing them that one can of regular beer ranges from 130 to 200 plus calories and that mixed drinks, on average, are between 200 and 1000 calories is quite an eye-opener. Ask them how many drinks they plan on having and what kind. Then, add up the “empty calories” and explain that alcohol has essentially no nutritional benefit. Reinforce some of the dangers of excessive alcohol use and provide tips on how they can cut calories such as using diet soda or skim milk, if they are going to drink. It is always good to mention this small reminder: drink alcohol in moderation and never drink and drive.

Tip #10. Christmas vacation-so what?

Tell your clients not to avoid exercising just because you are on vacation. Emphasize the fact that your body doesn’t recognize vacations, therefore it should not be neglected. If anything you should tell them to get more exercise because they have more time to do so. If your client wants a vacation from the gym, suggest at-home exercises, or give them some information on local hiking trails. Remember exercise adherence is more important than where the exercise takes place.

Tip #11. Have them keep a journal.

Keeping a workout and diet journal helps to monitor progress, as well as identify areas that need improvement. It may be a good idea to write down a few short-term goals as well as long term goals on the first few pages of their notebook. If they read these at least once a day, they will eventually become ingrained in their brain. Have them write down their moods along with every food item that they have eaten. Often times you will find that “junk food” is eaten when the person is sad or stressed out. These are clues that your client may use food as an escape. Reading up on biofeedback exercises and sharing these with your client may help to alleviate some of these habits. A journal also aids in identifying weight loss plateaus that may be occurring.

Tip #12. Make sure they enjoy the holiday season!