The festive season is upon us—a time filled with joy, social gatherings, and, let’s face it, an abundance of food and drink. While it's tempting to dive headfirst into indulgence, those with fat loss or health goals may feel a mix of excitement and anxiety. But balance is achievable. Here's how you can enjoy the season without losing sight of your progress.
1. Remember: It’s a Season, Not a Month-Long Cheat Day
Christmas is two days—three if you include Christmas Eve. Yet, we often let the indulgent atmosphere stretch across December. The first step to balance is acknowledging this. Allow yourself to enjoy these key days guilt-free, whilst being more mindful of the other 28 days in the month. And I know, of course you will be eating differently with more social events and choccies everywhere!! But you don't have to eat something just because it is there, let's face it - it will be there tomorrow and the day after & it doesn't fit your health goals to eat 5 chocolates every time you see a tub of heroes. Set yourself some realistic boundaries and stick to them.
2. Plan it, Don’t Wing It
Preparation is key:
Social Events: Decide in advance what you’ll enjoy most from the event you're attending. E.g if it's the Christmas markets - a glass of mulled wine or a slab of cheese?If it's a social meal - your favourite Christmas dessert or the wine on that goes well with the roast dinner? Focus on really enjoying a treat rather than devouring everything that you might not even enjoy.
At Buffets: Start with protein, add some veggies or salad, and then select a few indulgent items you love. The match of protein and the visual of a full plate keeps you fuller for longer which also helps reduces the mindless snacking at the crisp table (yes I am talking from regular experience of reaching in for a crisp and realising I've eaten the whole share bag)
At Work: When the chocolates start circulating, pause. Ask yourself: Am I hungry? Is this my favourite chocolate? If not, politely decline or save it for later to prevent the 'go on, just have one' comments. If the chocolates are there everyday, set yourself some boundaries or rules around when you will enjoy one and when you won't. This could be using the technique above; or only allowing yourself X amount of chocolates per week, then choose how to spread them out across the week; or only having chocolate on a Friday and setting a limit to how many.
3. Combat Overeating Triggers
Mindless eating often occurs when food is too accessible or when hunger isn’t managed:
Don’t sit near the food table at parties. Take what you would like and sit down with it on a different table.
Eat balanced meals beforehand to avoid arriving hungry. Skipping breakfast to save your calories will make you hungrier and more likely to binge.
When you are enjoying the festive treats, do so mindfully. Don't shovel a bag of snowballs in whilst you're driving home (the hand in the empty bag scenario returns). Wait until you can sit, taste, and enjoy them instead of rushing through with no awareness.
4. Dealing With Food Anxiety in Social Situations
Feeling anxious about food choices in social settings is common, but there are ways to ease the pressure:
Focus on the Company: Shift your mindset from food to the people you’re with and the purpose of the situation or event. Engage in conversations and enjoy the atmosphere.
Set Gentle Boundaries: If someone encourages you to eat something you don’t want, a simple “No, thank you” is enough. You don’t owe anyone an explanation for your choices, but if someone does push you, have a few answers ready. " I might have more later" / "I've eaten so much today, I'm genuinely full" / "Aww I appreciate you thinking of me, but I've already had enough of that"
Practice Mindfulness: Take a moment to breathe and ground yourself if the anxiety creeps in. Remind yourself that one meal or snack doesn’t define your progress or worth, and that if you do eat more than you intended, you can simply go back to normal tomorrow because you are in it for the long term effect.
Have a Game Plan: Go in knowing what you’re comfortable eating, but also allow flexibility. This kind of balance gives you a sense of control without feeling restricted; and without feeling the need to punish yourself the next day.
5. Respond, Don’t React
If you overindulge, don’t fall into the trap of “I’ve ruined it, so I may as well keep going.” One indulgence won’t derail your progress - your response to it is what counts.
Acknowledge the event, reflect on why you felt you over indulged - did you set unrealistic expectations? Did you eat enough prior to the event so you didn't go in starving? Did you really overindulge that much or are you just being harsh on yourself? Return to your usual food choices and exercise routines, and if necessary - adjust future plans based on how you feel after reflecting.
6. Balance Movement and Rest
December is busy, and workouts might take a backseat. That’s okay. We can look at this as a maintenance season in our workouts rather than pushing to improve. Focus on:
Shorter sessions that are still effective (even just 10–20 minutes is still really beneficial).
Prioritise daily movement, like walking.
Rest when needed and without guilt. It’s essential for recovery, maintaining energy and improved performance long term.
7. Connect With Your “Why”
Amid the celebrations, remind yourself of your reasons for staying on track. Whether it's improving your health, feeling confident, or building strength or energy; staying connected to your goals will guide your choices. Relaxing the reigns without hitting the F it button is where we find the sweet spot, and that looks different for everyone.
If your goal is to be healthier for your family, remember they also need you to be present.
If your goal is to get strong, remember how important rest and recovery are in the process.
8. Enjoy Without Guilt
The festive season is also about connection and being present. Spending time with loved ones, laughing, and making memories contribute to your overall well-being. A meal or a treat enjoyed mindfully is never a failure - it’s a part of life. You can build in activity into your meetings, like going for a walk or to the park rather than sitting in to help you reach balance.
My request for you:
Take 5-10 minutes each week to look at your calendar and work out how to find your balance of working towards your health goals and enjoying the festivities and family time.
Allowing yourself a guilt free change in routine sometimes to factor in connecting with loved ones, fun activities that you wouldn't normally do, enjoying foods that are only around in December, and enjoying some down time. But for most of December - a Monday is still a Monday, and you can also stick to routines and plan around them.
If you struggle with these areas, please feel free to reach out to me on WhatsApp or Instagram with the word COACHING and we'll have a chat to see how I can help you 🥰
Kirsty x
P.S. I'm working on something exciting for January to help everyone set the tone for the year by improving their health in small, simple steps. Join my email community or use the links above to message me 14 to get your name on the list for VIP access.
This will be affordable, simple steps to have you feeling your best in the New Year.
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