‘Tis the season. The season for cozy movie nights, family gatherings, gift-giving, and, let’s be honest—a little bit of indulgence. And that’s okay! If there’s ever a time to enjoy food, it’s around the holidays—and no, it won’t derail your progress on healthy eating.
That doesn’t mean you have to binge. As nutritionist and obé trainer Kat B. puts it, “There’s a big difference between indulging and bingeing, and it’s extremely important to be able to differentiate between the two.” Don’t worry; we’ll help you understand the difference in this blog.
Here’s how to combat food guilt, enjoy your mom’s famous pumpkin pie, and stay on track with your health and fitness goals with some healthy eating tips. Let’s go.
Substitute Holiday Guilt for Holiday Joy
According to a survey of 2,000 Americans, 47% expressed feeling anxious around the holidays due to the temptation to eat unhealthy food. In fact, 48% percent said this temptation causes more stress than the stress of family dynamics or gift-giving.
So why is the temptation of yummy food so stress-inducing? Because you think it derails your progress. You’ve been doing so well with your workouts and healthy eating, and you don’t want to mess it all up. You want to enjoy a big holiday meal with some delicious extras, but you think if you let yourself, you won’t be able to stop—and all that progress? Totally wiped.
But here’s an awesome reality check for you, brought to you by Kat: “Contrary to popular belief and diet culture norms, overeating during the holidays is not a disaster.”
You don’t have to ‘earn’ your treats by doing grueling workouts. You don’t have to guilt trip yourself for eating a little more than you usually do. You don’t have to work it off the next time. You won’t derail your progress; in fact, according to Kat, all that good food and holiday spirit may even accelerate your progress.
Indulging Is Good for Your Soul—And Body!
Restricting yourself during the holidays might feel like the ‘healthy’ choice, but it can backfire. “Letting yourself enjoy the foods you love gives your body and psyche what they need to keep hitting PRs at the gym,” explains Kat.
When you make your favorite treats “off-limits,” you’re setting yourself up for frustration—and potentially bingeing. “Indulging is treating yourself because you want to,” Kat emphasizes. “It’s about knowing when to stop because you feel satisfied both physically and emotionally. That’s very different from bingeing, which often stems from emotional distress and disordered eating habits.”
Indulging vs. Bingeing 101
Binge eating, according to the National Institute of Health, is when you eat a large amount of food in a short amount of time and feel you can’t control what or how much you are eating.
*If this happens regularly—at least once a week for three months—it may indicate binge eating disorder, a condition that could benefit from professional support. This article is focused on general guidance and is not intended for those managing this specific disorder.
“While indulging and bingeing may both mean eating more than you anticipated, bingeing is more deeply rooted in emotional distress and discomfort,” says Kat. She explains the following warning signs: Eating past the point of discomfort, eating too quickly to notice your body’s hunger cues, and eating alone or in secret.
It’s more common due to triggers like stress, accessibility to addictive foods (think processed foods high in sugar and fat—yes, unfortunately, pumpkin pie), and feelings like shame and loneliness.
“When we eat those yummy but highly addictive holiday foods, it releases feel-good chemicals in the brain, such as serotonin and dopamine, which can encourage addictive and compulsive tendencies,” explains Kat. This is what can tip some people over the edge into more bingeing-type behaviors.
“Indulging is when you let yourself enjoy a slice (or two!) of your mom’s famous pumpkin pie on Thanksgiving, but you know when to stop.” And don’t worry, your body will know when to stop if you listen to it. “The body is so smart; way smarter than we give it credit for when it comes to food and appetite,” says Kat.
Your body has both physiological and hormonal hunger and fullness cues, helping it know when you need food and when you’ve had enough. And even if you do eat more than your body needs during the holidays, it will all even out.
When your body has plenty of energy (calories), it ramps up your energy output, particularly non-exercise activity thermogenesis (NEAT). NEAT encompasses things like fidgeting, hand movements during speech, and non-exercise-related movement (like walking to the fridge). You probably won’t notice it, but it contributes up to 50% of your total daily energy expenditure. That means that the extra food you’ve eaten will encourage your body to burn more energy, ultimately keeping your body in an equilibrium.
So don’t be afraid of a couple of days of indulging. As Kat puts it, “The power of having a healthy lifestyle is acknowledging that sometimes you might overeat, and sometimes you might undereat. Trust your body—it will keep you balanced if you let it!”
Healthy Eating Tips That Don’t Suck the Joy Out of the Holidays
So, how do you strike the balance between indulging and staying on track with healthy eating? Kat shared her top strategies for navigating holiday feasts:
1. Don’t Skip Meals
“Never skip meals during the holidays,” says Kat. “It’s important to nourish your body adequately during the day and avoid ‘saving your calories.’” Skipping meals sets you up to overeat later, making it harder to enjoy your food and listen to your hunger cues.
2. Fill Your Plate with Color
Load up on fruits and veggies alongside your favorite indulgent dishes. These nutrient-packed foods help balance your plate while leaving room for that cranberry sauce you’ve been dreaming about.
3. Eat Slowly
“Eating slowly helps your body recognize its hunger and fullness cues,” Kat advises. “You’ll be able to enjoy your food and know when you’ve had enough.”
4. Focus on the People, Not Just the Food
Feeling anxious about food? Shift your focus. “Dive deep into conversation with someone you haven’t seen in a while,” Kat suggests. “Enjoying time with loved ones takes the pressure off the appetizer table and onto meaningful interactions.”
5. Have Fun with Fitness
Feeling a little bogged down after the big meal? Don’t punish yourself with extra-tough workouts. Instead, make movement fun and social. Go for a family walk or try an obé class to keep your energy up and mood high.
READ MORE: The Complete List of obé Workout Class Types
Remember: It’s About Balance, Not Perfection
The holidays aren’t the time to aim for “perfect” eating. They’re a time to embrace joy, connection, and yes, indulgence. By trusting your body, making balanced choices, and ditching the guilt, you can enjoy every bite—and every moment.
Because life’s too short to skip dessert.
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