Enjoying the Holidays — without Guilt or Restriction
The holidays are meant to be a joyous occasion of merriment and cheer! However, with endless parties, family gatherings, and famous family desserts, it’s easy to feel frustrated by not being able to enjoy it all, or guilty about enjoying everything “too much”. Maybe in the past, you’ve swung between strict diets and “I’ll just start over in January”. But what if I told you that it doesn’t need to be like that!
With a few simple mindset shifts and strategies, you can enjoy the holidays while staying consistent without the restriction or guilt.
Enjoying food is healthy, too.
As a personal trainer and nutrition coach, I understand the different goals we strive to accomplish. I’ve had many clients come to me after the holidays feeling like they need to start over on their health and wellness journey because they ate, drank and enjoyed themselves “too much”. However, I’ve also had clients come to me before the holidays with a plan on how to avoid Aunt Jean’s famous pecan pie, or their all-time favorite pumpkin desserts that their sister makes, all in the name of not gaining an extra pound.
Mindsets like this can make the two months of festivities exhausting as you run around the obstacle course trying to dodge the cakes, pies, and sides.
But there is good news, after all — there are a few mindful practices that we can all work on this holiday season to stay on track with our goals and enjoy the gatherings and parties with friends and family!
Practical tips for changing your mindset and shifting the narrative
Before the Event:
Eat balanced meals, don’t “save up” calories
The almighty calorie holds a lot of power over us. However, instead of thinking about your meals as calories in and calories out, focus on eating balanced meals consisting of protein, plenty of fiber, and healthy fats. These meals will help you to stay fuller longer, satisfied with less cravings, and will make you much less likely to splurge on food when you’re starving at parties!
Hydrate, hydrate, hydrate!
Water is one of our most powerful tools. Water helps to boost our immunity, maintain energy, and help with cognitive function. However, water also helps to aid digestion (fibers best friend), helps us realize when we’re full — preventing that oh-so-full feeling we’re all familiar with after thanksgiving (hello, stretchy pants), and helps to keep us hydrated when drinking alcohol, and flush out excess sodium.
Don’t forfeit your time for movement
If you’re anything like me, you crave some kind of movement every day. During the holidays, though, it’s easy for that to fall by the wayside. Between cooking planned menu items, tidying the house, getting yourself ready, and heading out for a full afternoon and evening of celebrations, the day can get away from you fast.
A few years ago, I started a simple but powerful habit: carving out 30–45 minutes earlier in the day to move my body. Whether it’s a run, a heavy lift, or a challenging ride on the bike, I treat this time as non-negotiable.
The benefits have been huge. Getting in a workout helps me start the day with a sense of calm and groundedness that carries through the festivities. It’s a dedicated pocket of time just for me, before the focus shifts to everyone else’s needs. As a result, I notice I’m less likely to overeat out of stress or overwhelm. Plus, pairing movement with balanced meals helps keep my digestion smooth—no heavy, overstuffed feeling at the end of the day.
During the Event:
Scan the spread and don’t worry about offending
See what’s on table before you just grab and go. Make sure to pick things that you genuinely love, or are genuinely interested in trying. Don’t feel like you have to try everything, just to make others happy! You are in control of what you eat, and how much.
Take small portions
I don’t know about you, but I love to have a taste of everything! Soup, stuffing, brussel sprouts, sweet potatoes, etc.! I love food and the culinary tastes my family brings to the table. I know when I grab my plate that there are 10 different dishes calling my name. Over the years, I have learned the best way to enjoy dinner without making myself sick, is to take very small portions of everything. I know that when you’re looking at your plate and see a just small smattering of mashed potatoes, it may be tempting to grab more. But remember that you can always help yourself to more afterwards if you’re still hungry. Often times, our eyes are much bigger than our stomachs.
Build a balanced plate
When it’s time to fill your plate, start by prioritizing the same balance you aim for on a regular day. Holiday spreads are often full of rich, tempting dishes—think buttery rolls, cheesy casseroles, and creamy dips. Rather than piling those on first, begin by choosing your protein (turkey, ham, tofu, fish, etc.) and your fiber-rich sides (like wild rice stuffing, green beans, three-bean salad, or roasted Brussels sprouts).
Healthy fats are often naturally included in these dishes, so once you’ve built that solid foundation, add small portions of the indulgent favorites you’re truly excited about. This way, you get the best of both worlds—nourishment and enjoyment—without feeling stuffed or sluggish afterward.
Eat slowly and enjoy yourself
Mindful eating is all about slowing down and truly experiencing your food—taking time to notice the flavors, textures, and colors on your plate, and tuning in to how your body feels as you eat. It means pausing to check in with your hunger and fullness cues, and stopping when you’ve had enough.
This practice is valuable year-round, but it can be especially powerful during the holidays. By eating more slowly, you give yourself the chance to fully enjoy each bite and the company around you. Let the conversations, laughter, and atmosphere be just as much a part of the experience as the food itself.
After the Event:
No guilt, no punishment, just back to the grind!
The day after a holiday celebration, the best thing you can do is simply pick up where you left off. There’s no need to punish yourself for enjoying dessert or to feel guilty about eating foods you don’t normally have. Even if you did overeat a bit—that’s okay. One day (or even a couple meals) doesn’t undo your progress.
If you catch yourself thinking, “I need to work off that pie” or “one more mile to burn off that dinner roll,” try to pause and reframe. Your worth isn’t determined by what you ate, and exercise isn’t a tool for punishment—it’s a way to care for yourself. The healthiest response is to return to your usual routine: nourish your body, move in ways you enjoy, hydrate well, and keep going.
Consistency > Intensity during the holidays
The holidays are stressful enough with the constant trips to the grocery store for the things we keep forgetting, the cooking and baking and cleaning, picking up out of town family members, or traveling to see friends or family, and of course, work. Sometimes the thought of fitting in our normal routines seems impossible with all of the added to-do’s.
We prioritize our exercise programs less and less. Additional time for our movement seems non-existent, leaving us feeling like we’ve undone all of our hard work after the holidays.
When these moments happen — and they will — remember that consistency over intensity is more important. Maybe you find you simply don’t have time to spend 20-30 minutes driving to a gym and another 60-75 minutes warming up, lifting, and cooling down.
Instead, throw some music on and have a little dance party. Include your kids, animals, or partner and make it fun and up-lifting.
Try spending more time outside to switch things up with a snowball fight or mini-adventure with your kid. Breathing in fresh winter air, with the crunch of snow under your feet for a good 20 minutes can help to clear the mind and boost that sense of calm.
Maybe tying up your running shoes and going for a simple walk or quick run is more your speed. Getting the heart pumping, blood flowing, and feet moving can make all the difference.
Need to feel like getting in your lift but don’t have the time? Go for a quick circuit with weights at home, bands, or just your body weight! Squats, lunges, push ups, planks and plank variations, and jumping movements are staples in my bodyweight circuits. These circuits can be done in 15-30 minutes depending on how you program them, and how many exercises you choose.
Remember that these are your workouts and it’s important to do what makes you happy. Around the holidays, falling off schedule for a few days or a week is totally fine. Just prioritize getting movement of sorts in consistently. Get the blood flowing and heart pumping. Not all of your workouts need to be near max!
Your post-holiday reset ritual
The day after a holiday gathering presents the perfect opportunity to return to your normal rhythm — not bully yourself into feeling like you have undone all of the hard work you’ve been putting in. This time is about providing your body with what it needs most, so that you can feel your best.
A little bit of structure can go a long way when it comes to shaking off the sluggishness and getting back into the groove without guilt and without extremes. Here are a few simple actions that I take after the holidays to ground myself and reset with intention.
Hydrate well
Something that I prioritize every day is drinking plenty of water. As mentioned previously, water is a power tool for our health. It aids digestion, flushes excess sodium and bloat, helps with cognitive function, aids with immunity, and helps with energy.
Holiday foods, treats and drinks are usually higher in sodium and sugar, leaving us feeling bloated, tired, and lacking mental clarity. A few glasses of water in the morning can help to kickstart the day can help to restore balance, support digestion and give you a nice energy boost pre-coffee!
Eat a balanced meal
It’s easy to want to skip meals or compensate for the day before. Instead, try nourishing your body with a breakfast that is high in protein and fiber. Balanced meals stabilize your energy, support focus, and help you feel satisfied, helping to fight some of those cravings we get after eating too much sodium or sugar.
If you need some balanced breakfast ideas, think of:
Protein Smoothie with blueberries, banana, plain yogurt, flax meal, peanut butter and milk of choice (optional protein powder scoop)
Breakfast scramble with eggs or tofu, black beans, peppers and onions (optional slice of whole grain toast on the side)
Steel cut oats with banana, toasted walnuts and coconut shreds
Move your body
Movement feels good in general. But movement after the holidays can help to boost circulation, improve digestion, and lift your mood! If you’re feeling too worn out for an intense session, start with gentle movement, such as a walk, yoga, a quick lift, a light jog or easy ride on the bike. When doing this, focus on how the movement makes you feel not burning off calories.
Release the guilt
The most important practice I take, especially after holidays, is releasing any guilt. One holiday, or several gatherings, parties, birthdays, etc. will not derail my progress. And it won’t derail yours either. Be kind to yourself and remember there is a bigger picture. These moments are just one brushstroke among many. Simply pick up where you left off, and continue to nourish your body. Guilt is not conducive to serving you or your goals, but compassion and consistency are.
In the end…
The holidays are meant to be joyous and fun, not a season of guilt and restriction. They’re a beautiful time for connection, celebration, and joy — this does not preclude eating good food and continuing to move your body in ways that feel good and align with your purpose. Remember that healthy habits don’t disappear during the holidays, they simply adapt to the season.
So make sure to go ahead and eat the pie if you want pie! Savor it fully, share a laugh with someone you love, and let go of the pressures surrounding you to be “perfect”. Staying grounded during this time of year is not about enforcing rigid rules or sending yourself on a little guilt trip — it is about navigating your way around one of the busiest seasons while not losing sight of yourself and what serves you best.
With a balanced mindset and a few intentional choices, you can dance through the holidays feeling strong, present, and ready to continue the grind afterwards!!
Thank you for reading!
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