Does the thought of overeating during the holidays make you freak out? Do you fall face-first into the cookie tray, only to take yet another turn on the restrict-binge cycle?
You’re not alone. For years, the holidays felt like a never-ending cycle of guilt and stress for me.
I’d lie awake at night crafting a battle plan for the season, complete with calorie budgets, strategic avoidance of cheese platters, and an escape route from the dessert table. Spoiler: it never worked.
The holidays always turned into the same exhausting cycle. I’d swear to “be good,” eat as little as possible, and stay in control. Fast forward a few days, and I’d be surrounded by wrappers, uncomfortably full, and wondering if I could possibly undo the damage before the New Year.
How to Break Free from Holiday Overeating
If this feels a little too familiar, let me tell you something: it doesn’t have to be this way.
Eating to physical discomfort isn’t a personal failing—it’s often the result of trying to restrict yourself too much. The good news? You can rewrite the story.
This year, what if you let go of the guilt? What if you stopped fighting with food and let yourself enjoy the season for what it really is—a time for connection, laughter, and, yes, a second helping of your favorite holiday treat?
I want to share the keys that helped me escape the cycle of overeating during this time of the year. These are not rules (I hate rules). They’re tools to help you have the kind of holiday where you actually enjoy yourself—and maybe even get through it without unbuttoning your pants at the dinner table.
Key #1: Let go of restricting
Here’s the deal: when you tell yourself, “I can’t have that,” your brain goes into toddler mode. Suddenly, the thing you “can’t” have is all you can think about. The second you give in, it’s a full-on free-for-all.
Instead of restricting, try this radical idea: eat the damn cookie. Or the pie. Or the cheese. Whatever it is, give yourself permission to enjoy it.
When you stop treating food like a forbidden treasure, it loses its power. You might even find yourself stopping when you’re satisfied instead of eating like it’s your last meal on earth.
The result? No more endless guilt or patterns of the restrict-binge cycle.
Key #2: Release the guilt
Overate? Cool. You’re human.
Here’s what you didn’t do: rob a bank, sink a ship, or start an international incident.
Eating too much at one meal doesn’t make you a bad person. It makes you a person who enjoyed some extra mashed potatoes. Forgive yourself and move on. Guilt doesn’t burn calories, so it’s not worth your time.
Key #3: Make self-care a priority
The holidays can be a circus, and you’re not just a clown in the ring. Between the shopping, cooking, and dodging nosy questions from relatives, stress piles up fast.
If you’re not careful, that stress can turn into emotional eating or snapping at your loved ones over who gets the last piece of pie.
The antidote? Self-care.
Go for a walk. Lock yourself in the bathroom for five minutes of deep breathing. Blast your favorite music and dance like nobody’s watching (bonus points if someone is). When you take care of yourself, you’re less likely to fall face-first into the cookie tray.
Key #4: Own your choices
Whether you eat dessert or skip it, whether you go for seconds or pass the dish—it’s your body, your life, and your decision.
People love to comment on what other people are eating. That says more about them than it does about you. If Aunt Linda side-eyes your plate and asks, “Are you really having more?” feel free to smile sweetly and say, “Absolutely.”
Own your choices. You don’t owe anyone an explanation, and you definitely don’t need their approval.
Key #5: De-stress when you need to
Sometimes, the holidays are just too much. Too much food. Too much noise. Too much of your cousin complaining about her dog’s gluten intolerance.
When that happens, hit the pause button. Excuse yourself, step outside, and let the cool air work its magic. Or try a simple breathing exercise: inhale for 8 counts, exhale for 1 (because nothing says zen like a little light-headedness).
Give yourself permission to reset and come back when you’re ready.
Key #6: Focus on connection instead of overeating
Holidays aren’t supposed to be about food, weight, eating or overeating. They’re supposed to be about connection. You know, sitting around the table with loved ones, laughing until your face hurts, and dodging questions about your relationship status.
When you focus on the people around you, food becomes just one small part of the experience. And if your family is more stressful than supportive, give yourself permission to set boundaries or cut your visit short. There’s no law that says you have to endure three hours of passive-aggressive comments about your life choices.
Key #7: Stay present
If you’re spiraling after eating more than you planned, stop. Take a deep breath. Feel your feet on the ground. Notice the smells, the sounds, and the twinkling lights around you.
You can’t change the past, and you can’t control the future, but you can decide how to feel in this moment. Spoiler: you’re still amazing, even if you had an extra slice of pie.
Key #8: Shift your mindset
Let go of the all-or-nothing thinking, which automatically leads to the restrict-binge cycle. The holidays aren’t about being “good” or “bad.” They’re about balance.
Some days, you’ll eat more. Some days, you won’t. Some days, you’ll have cookies for breakfast, and guess what? The world won’t end.
When you stop labeling yourself based on what’s on your plate, you free yourself from the shame and pressure that often lead to holiday overeating.
Key #9: Ditch the New Year’s weight-loss resolution
The idea of dieting your way out of holiday indulgence is just another way of setting yourself up to overeat now.
Why? Because when you tell yourself, “This is my last chance before the diet starts,” you’re basically telling your brain that it needs to get all the nutrition it can right now – before it’s too late and the new famine begins.
Instead of focusing on what you’ll fix in January, try asking yourself what feels good now. Treat yourself with kindness, not punishment.
This year, let the holidays be about you. Not the scale. Not the food. Not the cycle of restriction and bingeing. Not the opinions of people who wouldn’t dare tell you how much gravy they’re pouring on their mashed potatoes.
Enjoy the cookies. Savor the memories. Laugh until your stomach hurts. Because that’s what the holidays are supposed to be about.
Wishing you the happiest (and most delicious) holiday season! 🎄✨
