Family holiday dinners are coming up and for many of us that could mean difficult, hurtful, or triggering comments about diet and weight with relatives.

Just like everyone has an opinion about the weather, it seems like everyone has an opinion on diet and weight loss. Unfortunately, many people feel compelled to share those opinions without consent or thinking about how it could land for the person on the receiving end. I think we probably all have that one relative who holds nothing back.

Some things to keep in mind: what is on your plate is your business only and it doesn’t matter what or how much anyone else at the table is eating. Your needs are unique to you and you are the only one who can tune into them. So, as much as you’re able, allow any unwanted comments to slide away and try to focus on your hunger and satiety, your cravings, and your satisfaction and enjoyment.

But, how do we curtail these unwanted conversations? Whether it be a relative going on and on about their latest diet or a relative claiming to be concerned about your health and relating it to your weight, here are some ways you can respond and enforce your boundaries.

To the relative detailing everything about their latest diet:

• I’m really glad that you’ve found something that works for you but would you mind if we changed the subject?
• I’m finding this topic kind of triggering, can we talk about something else?
• This is clearly something you’re very passionate about, but this might not be the best time to discuss it. 

To the relative commenting on your holiday dinner plate:

• Excuse me, why is my plate so interesting to you? (OK that one is confrontational)
• You have the food that works best for you on your plate and this is what works best for me. 
• I know you think you’re being helpful, but you’re actually doing the opposite. I would appreciate it if you would direct your attention back to your own plate.
• I’m so happy we could get together today, but I didn’t get together to discuss my eating habits. 
• What I choose to eat today is my business. 

To the relative making comments about diet and weight loss:

• I know you think you’re being helpful, but I’m finding your comments hurtful. 
• I understand that you want to help, but I am not looking for your advice on this. 
• I prefer to keep conversations about my health between me and my physician so I’d like to change the subject. 
• I’m not looking for weight loss tips right now. 
• This conversation is making me very uncomfortable. I’d like to talk about something else. 

As long as there are family gatherings, there will probably always be comments about diet. However, by setting good boundaries for yourself and protecting those boundaries, you can minimize those comments and their impact on you.