5 Ways to Overcome Food Guilt During the Holidays

When food guilt creeps in, it can make it difficult to fully enjoy the holidays. 
Here are 5 Ways to Overcome Food Guilt During the Holidays.

It’s official. The holiday season is here, a time for parties, feasts and festivities. The holidays can also be challenging for many concerned with eating, gaining weight and maintaining a healthy lifestyle. Guilt after eating is a serious concern for many people and can make it difficult to enjoy the holiday season.

Does any of this sound familiar?

• “I love this time of year, but I tend to lose control of eating healthy around the holidays.”
• “I'll start dieting after the New Years.”
• “I need to go to the gym today so that I can really enjoy eating later.”

Letting go of the holiday food guilt is one of the healthiest moves you can make all season. You shouldn’t have to restrict yourself from things you enjoy. Here are 5 ways to overcome food guilt this holiday season and some steps to take to make sure you don’t begin the New Year trying to ”recover” from the holidays.

1. Be Realistic

We all tend to overeat, drink a little too much and break our routines during the holidays. Step into the holidays without setting yourself up for failure. I’m not sure who needs to hear this but I don’t know anyone who can make it through the holidays with drinking nothing but celery juice and eating veggies, so don’t make that your goal. Be realistic about the situation and your goals, or your plan will certainly fail. 

2. Change your mindset

Who says that you need to go on a diet starting January? Ultimately, these food rules are a large part of the reason why you end up feeling out of control and guilty during the holidays. The holidays occur only once a year, and they often include seasonal treats that aren’t available year-round. What it really comes down to is the mindset of dieting vs lifestyle changes. One of the main differences between dieting and a lifestyle change is that dieting is usually temporary. So ask yourself, will limiting the foods I eat during the holiday be beneficial short-term or long term? We should Always eat healthy and exercise for the benefit of our bodies in the long-term. 

3. The 80/20 Rule 

Have you noticed that most people don’t handle restrictions well? For instance, as soon as you give up or limit a particular food as part of a diet, you are more likely to obsess about eating that particular food?

The 80/20 rule is a standard guide that simply put - eat nutritious foods 80 percent of the time and have a serving of your favorite foods (or "cheat meal") with the other 20 percent.  By implementing the 80/20 rule, it will allow you to keep a well balanced, wholesome diet, while still allowing yourself to indulge during the holidays. Allowing yourself to eat the foods as part of a varied diet, you can break the cycle of deprivation, overeating, and food guilt.

So here is the message you've been searching for telling you to allow yourself to eat the foods you love this holiday season, even those you might typically shy away from due to food guilt. Know that one or two meals won’t ruin your progress. No single meal or snack will make you “unhealthy”.

4. Learn from Past Experiences 

We’ve all been there and have back peddled once or twice. Somewhere along the way, you might have even blacked out while over indulging to then end up downing three brownies before you realized it. Next thing you know, you’re at the gym trying to overcompensate for all of the “bad food” you had during the holiday party or like many give up completely and wait until January to get back on track. 

Keep these experiences in the forefront of your mind while attending parties and get-togethers this holiday season. If you happen to indulge a little too much, instead of calling it quits or going into extreme dieting mode, simply make your next meal full of wholesome ingredients, focusing primarily on your veggies and protein intake and get right back on track.  

5. Shift Your perspective 

Try to shift your perspective when food guilt attempts to rob you of living your best life. 

Ask yourself, “Is overeating at this holiday dinner or missing a few workouts something I will remember months from now?”

I encourage you to change your perspective. Remember who you overate with, what memories were shared, why you drank a little too much and the funny stories surrounding those moments with friends and family. You will never remember the food you ate or the number of calories you consumed. But instead you will remember the experiences you had. Savor each moment, life is too short and remember to simply be present. 

Other Tips for Staying Healthy:

5 Simple Ways to Improve Your Nutrition and Wellness

Holiday Survival Tips – Keep Your Health on Track During the Holidays

5 Tips for mindful Drinking During the Holiday Season

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Disclaimer: I am not a Registered Dietitian or Physical Trainer. The nutrition and diet information provided on my blog is not to be interpreted as medical nutrition therapy or advice. If you are on any medications for chronic disease or other health issues, please consult your doctor or health care provider before making any significant changes to your health and wellness.