How To Stay On Track During Christmas

Here we are, yet again: 

December lurking just around the corner, bringing with it that familiar flurry of days, weeks, and social events that make eating and drinking more stressful than watching your nan play charades after a few sherries on Christmas Day. 

Especially when all we want to do is enjoy ourselves, avoid ruining all that progress we’ve made over the past year, and not have to start all over again come January 1^st.

So, how do we do it?

How do we ensure we avoid falling to each end of the spectrum – neither eating everything in sight nor depriving ourselves of food, drink, and memories to be made?

Unfortunately, Christmas comes around – like clockwork, would you believe – every single year, so we must learn how to integrate this busy period into our lives and not treat it like an annual ambush.

Otherwise, we’ll be taking five steps backwards leading into January, and having to start from ground zero every year for the rest of eternity – and that certainly won’t lead to the smaller jean size you’re seeking.

Forget the ‘But it’s Christmas!’ mindset and reshape your thoughts around this awkward period.

Santa Says There’s No ‘Pause’ Button

Let’s start at the beginning….

The truth is, your body doesn’t care whether it’s the office Christmas party, whether you’re eating out at another Christmas market, or whether it’s Christmas Day or not; it only cares about the food you’re putting inside it.

You can’t press ‘pause’ on your physiology, and tell yourself you’ll ‘start again in January’. This exasperating revolving-door approach means you’ll not only have to start all over again (again), but you’re doing yourself no favours for sustainable change.

It’s no wonder you have to keep embarking on a new ‘diet’ every few months.

Unfortunately, people fail to realise that fitting meals out, parties, social arrangements, and celebrations into their journey – and learning how to always eat in alignment with long-term physical aspirations – is essential, not optional.

Everything counts, irrespective of the occasion, the calendar date, or whether you really want to enjoy yourself. 

It’s crucial to understand that it’s never an either/or situation, whether with Christmas or any other uncomfortable situation throughout the year. You don’t have to devour everything in sight, just as you don’t have to completely deprive yourself.

To stay on track, you must learn to regulate your overall consumption, decide when it’s appropriate to make sacrifices, tune in to hunger and fullness cues, and appreciate that you can still eat out and align your eating patterns with your health and fitness goals.

It’s entirely possible to eat and drink with friends and family without descending into a 3000-calorie blowout. 

Santa Says Sometimes You Say ‘Yes’ And Sometimes You Say ‘No’

Sometimes you say ‘yes’ and enjoy the food you want to eat, and sometimes you say ‘no’ and make sacrifices in service of your long-term physical aspirations.

The longstanding dieter, however, believes they must exist in a perpetual rhythm of refusal:

-> ‘No, I can’t have that.’ 

-> ‘No, I’m not allowed to eat those.’ 

-> ‘No, I mustn’t think that.’

Declining, forbidding, and depriving is the ethos by which they live their life. Alas, much like a fragile Christmas Tree burdened with too many decorations, this ideology – and their fat loss endeavours – is destined to collapse.

At the opposite end of the spectrum lies the habitual emotional eater — equally trapped, but by perpetual permission:

-> ‘Yes, I will try that.’

-> ‘Yes, I’m going to have all the desserts.’

-> ‘Yes, I need all the food at this particular event.’

Veering to the opposite end of the spectrum, these types of dieters similarly exhibit a different display of rigidity. They possess a single response to a situation that often proffers little control.

The problems arise when we always say ‘yes’ or always say ‘no’.

We must be willing to know when it’s acceptable to enjoy ourselves and when it’s acceptable to forego other moments that are simply times when we’re bored, caught up in the festive period, or attending another social event in the (very) long line of social events that make up our lives.

When you can give yourself permission to consume certain items – and say ‘yes’ without fear – you remove the guilt associated with eating. 

If nothing is necessarily ‘off-limits’ or perceived as ‘fattening’, then we haven’t failed to meet certain standards around food, stripping away that guilt.

When you can remove the need for moral failings associated with health and fitness, you reduce the chances of feeling shame and, subsequently, diminish the chances of falling into that harmful ‘all or nothing’ trap. 

-> Sometimes it’s OK to have the mince pie, and sometimes it’s wise to say ‘no’.

-> Sometimes it’s great to have a glass of wine with dinner without shame, and sometimes you need to accept it’s not the right call. 

-> Sometimes you have a post-dinner chocolate, and sometimes you realise you’re eating out of habit and boredom and decline the offer.

Only you can decide which moments call for yes and which for no, but mastery lies in practicing this balance — the understanding that flexibility, not extremity, is what sustains long-term success.

Santa Says Stop Saving Calories

It makes sense, right? Save a few hundred additional calories for the big meal out later because you know you’ll be eating and drinking a little more. Unfortunately, it seldom works like that.

Not only are you then often ravenous when it comes to that meal later on (and invariably wind up overeating), but you then feel deprived and feel the need to ‘make the most’ of that planned meal out.

Cue starters, mains, desserts, drinks, and more…

Physiologically, your body isn’t ready to go from ‘empty’ to ‘full’ so abruptly, often leading to bloating and discomfort.

That heavy, overfull feeling can then trigger panic thoughts — ‘I’ve eaten too much! I’m out of control! I need to restrict tomorrow!’ — which only fuels the cycle and sets you up to repeat the same pattern the next day.

Eating regularly and consistently throughout the day is one of the most underrated habits you can adopt to manage your overall consumption in the face of numerous temptations and social arrangements – especially during the festive period.

While it may seem detrimental, feeling satiated and satisfied with your meals and eating more actually prevents you from overeating, rather than trying to be clever and ‘save’ calories.

After all, you’ll probably only be saving 200-300 calories earlier in the day, only to consume three or four times that amount later when hunger takes over.

Ultimately, banking calories — eating little during the day to eat more later — often backfires both physically and mentally.

It’s a flawed plan.

Santa Says Avoid Food Scarcity Beliefs

You only get to enjoy Christmas once a year, so you’d better make the most of all the types of food available, right?

That’s the story we tell ourselves: that certain ‘Christmas foods’ are fleeting delicacies, here today and gone tomorrow, demanding to be devoured while they last.

This exacerbates ‘scarcity thinking,’ the idea that if we think something isn’t available frequently or later, we need to make the most of it now – often leading to eating just for the sake of it.

Not only does Christmas come around once a year (which means, over your lifetime, you’ll have had 70, 80, or even 90 opportunities to enjoy those foods), but is it actually true that you can only consume these types of foods during the month of December? 

If we follow that logic, what about the Easter eggs in April, the Pina Coladas during the summer months, or the pumpkin pie at Halloween? And what about the so-called ‘Christmas foods’ — cookies, roast potatoes, glasses of wine, etc. — that you probably have all year round anyway?

All these ‘once in a year’ indulgences accumulate so often that, in reality, you’re engaging in mindless, impulsive overeating and utilising the ‘it’s only once a year’ justification nearly every month. While there may be more specific items such as mince pies or mulled wine available which, admittedly, you’re less likely to have in blazing heat of July, rarity doesn’t grant permission for excess.

Just because something is seasonal doesn’t mean it demands overindulgence.

When you can appreciate that you are allowed to eat what you enjoy all year round and that, actually, you have special foods more frequently than you think, you remove feelings of deprivation. 

The fear of ‘missing out’ fades.

Stop justifying impulsive choices with the illusion that these foods are fleeting.

They’ll be back next year. They always are.

Santa Says Work On Your Emotional Regulation

What’s the number one reason you keep snacking on the chocolates, drinks, and biscuits before dinner, after dinner, and hey, maybe even during dinner? A lack of discipline? Because you’re not motivated? You’re lazy?

It’s rarely owed to these reasons but simply because you can’t regulate your emotions and are leaning on food as your coping mechanism. 

Yes, having those items in your house may well heighten those cravings, but, often, we turn to things out of boredom, stress, and even ‘positive’ emotions (i.e., ‘I’m feeling happy and content right now; I deserve the hot chocolate and seven Lindt balls’).

Not only do we assume we’re hungry and cannot discern what emotions we’re actually feeling, but working our way through the snack cupboard leads to the discomfort of overeating and to the re-experiencing of those original emotions. 

If we’ve continually learned to react to emotions in a ‘solution-based’ way (i.e., not allowing time and space to feel something first), it sends the message that feelings are there to be solved, not felt. 

And the easiest way to ‘solve’ an emotion is through food.

Unfortunately, if the emotion hasn’t had time to be recognised, sat with, and discharged, you likely haven’t solved the problem. 

This ultimately boils down to emotional dysregulation: an inability to flexibly respond to and manage emotional states, leading to intense, prolonged reactions that deviate from social norms.

The ‘Threat, Drive, and Soothe Systems’ explain how we manage emotions, and when they’re out of balance, all-or-nothing thinking – and overeating – tends to take over.

An overactive ‘Threat System’ makes small mistakes feel dangerous (“If I don’t do it perfectly, I’ve failed.”), while an overstimulated ‘Drive System’ ties self-worth to constant achievement (“If I’m not doing everything, I’m doing nothing.”).

Without the ‘Soothe System’s’ calming influence, there’s no compassion or tolerance for imperfection.

Rebalancing these systems involves calming the threat response through awareness and grounding, easing the drive for perfection by celebrating ‘good enough,’ and strengthening the soothe system through self-compassion and rest. 

Together, this helps you value progress over perfection, escape the all-or-nothing trap, and not continually reach for the snack cupboard. 

Santa Says Stop Punishing Yourself

You find yourself one box of Celebrations, half a bottle of wine, and a tub of ice-cream down, and it’s only 8 pm on December the 10th.

You could say, ‘Sod it, I suck, I’ve ruined everything; I might as well make the most of it, go all out for the rest of the week, and start again on Monday.’

Or, you could say, ‘Navigating the holiday period is extremely hard for anyone, and, not only is this incident really not the end of the world, but I don’t need to vow to work harder, do better, or get my act together to still take steps forward.’

Instead of condemning poor decisions, uncomfortable emotions, and inevitable mistakes, it’s time to recognise the limits of human behaviour and welcome these issues with kindness.

When you can accept that falling short of certain standards is not the same as failing — that having a bit more than planned at a Christmas dinner or drinks doesn’t erase your progress — you’re actually far more likely to keep going. And not surrender to that ‘What-The-Hell’ effect.

When you’re in the midst of a difficult situation, it’s important to remember:

-> Be mindful that you’re facing challenges and acknowledge the discomfort rather than judging it

-> Remind yourself you’re not alone — everyone struggles; it’s part of the human experience

-> Bring kindness into your self-talk — use words that support, not damage

Self-compassion is the antidote to self-attacking.

Self-critical or self-sabotaging attitudes, reactions, and punitive feelings can hijack our confidence or peace of mind and trigger our threat systems, often leading to destructive behaviours.

Self-compassion is a way to deactivate the brain’s threat system by activating its ‘soothe system,’ instead. 

Research consistently shows that self-compassion strengthens adherence to health and fitness goals. When we treat ourselves with care rather than contempt, we’re more likely to learn, recover, and build sustainable habits rather than instantly turning to food.

When we accept difficult experiences as a natural part of life, we’re more likely to persevere. This resilience is essential for improving health and fitness habits.

Rather than criticising poor choices, uncomfortable emotions, or inevitable missteps, we should acknowledge the limits of human behaviour and approach these challenges with compassion.

Santa Says Respect Your Boundaries

‘I made this dessert just for you!’

‘Oh, go on, you know you can’t be bothered to cook; we should just get a takeaway.’

‘It’s Christmas! Have one more!’

‘We’re going for drinks – come with us!’

Saying ‘no’ to others, politely declining invitations, and respecting your own values and goals can often be tricky and awkward to navigate, especially around the festive period. 

These offers are rarely ill-intentioned. When a friend or family member seems to be ‘pushing’ another mince pie – or an invitation to the pub – their motive is not inherently malicious; they likely want to proffer kindness and love in return for appreciation and affirmation.

Unfortunately, acquiescing to others’ demands often places health-based goals and ambitions at the bottom of the priority list, leading to needless overeating and drinking.

The desire to people-please, avoid rudeness, and justify poor decision-making comes at the expense of your psychological and physical well-being. 

Setting healthy boundaries, however, ensures you’re looking after yourself and your goals, regardless of the situation.

Whether it be respecting what you should be eating, your time, your body, or your preferences, setting boundaries both helps others understand what you want and how you should act and react in certain situations. 

When you’ve taken the time to unearth and put these in place before a certain situation, it becomes a whole lot easier to follow through with your intentions.

While you need to be clear about your expectations and be assertive, boundaries aren’t synonymous with rudeness; setting healthy boundaries requires you to uphold your needs and priorities as a form of self-care.

The only person you disappoint when you constantly accommodate others is yourself.

When you can be confident in your ability to say ‘no’ and decide what you want ahead of time, you’re less likely to eat more than you should, accept food when you don’t need it, or attend social events that you really don’t want to go to.

-> ‘No, thank you, I’m feeling full’

-> ‘I’d rather not go out tonight, thank you’

-> ‘Getting a takeaway isn’t working for me right now’

-> ‘I don’t want that right now; I had one yesterday!’

Your choices will boil down to your own boundaries. What and where are you willing to stop – and let other people know – to help your goals and your values? 

The Quick-Fire Christmas Eating FAQ

How Can I Enjoy Christmas Food Without Ruining My Progress Or Starting Again in January?

You don’t need to treat December like an annual ambush. The aim isn’t to eat everything in sight or deprive yourself and miss out on memories — it’s to weave Christmas into your journey rather than battle against it.

Your body doesn’t care whether it’s your office Christmas party, a Christmas market, or Christmas Day itself; it only responds to what you put inside it. There is no ‘pause’ button, and the ‘I’ll start again in January’ mindset is precisely why so many people take five steps backwards every year.

Should I Always Say Yes To Christmas Food — Or Always Say No?

Neither extreme works. The longstanding dieter believes Christmas means perpetual refusal. The emotional eater defaults to perpetual permission. Both are rigid, both lead to guilt, and both keep you stuck.

Sometimes you say ‘yes’ to the mince pie, the chocolate, the glass of wine because the moment genuinely aligns with your values (family time, connection, celebration). Sometimes you say ‘no’ because you’re bored, stressed, or eating out of habit on a random Tuesday night.

The skill is knowing which moments matter. Flexibility — not extremity — is what sustains long-term success during Christmas and beyond.

Should I Save Calories Before Big Meals Or Christmas Nights Out?

No — and this is where so many people fall into the restrict–binge trap. ‘Banking calories’ leaves you ravenous, deprived, and primed to overeat later on. That’s how starters, mains, desserts, drinks, and after-dinner chocolates all pile up into one 3,000-calorie blowout.

Instead, eating regular meals throughout the day keeps your hunger stable and your decisions rational. You’re far more likely to eat in alignment with your goals if you’re satisfied, not starving.

Why Do I Overeat At Christmas?

Food scarcity beliefs are one of the biggest culprits. We convince ourselves that Christmas foods are fleeting delicacies that must be devoured now “before they disappear”.

But Christmas comes every year — like clockwork. You’ll have 70–90 Christmases in your lifetime. And most “Christmas foods” (roast potatoes, chocolate, wine, cookies) are available year-round anyway.

When you remind yourself you can enjoy these items at any point — and, in fact, already do — the fear of missing out dissolves. You stop justifying impulsive overeating with “But it’s Christmas!” and start making decisions that align with your long-term goals.

Why Do I Snack More Over Christmas, And How Can I Stop Mindless Eating?

It’s rarely about discipline, motivation, or willpower. It’s about emotional regulation.

Most people snack excessively before dinner, after dinner, and sometimes during dinner because they can’t recognise or tolerate the emotions they’re experiencing — boredom, stress, frustration, or even positive emotions like excitement or contentment. Using food to ‘solve’ emotions only reinforces the cycle.

By practicing emotional tolerance, you learn to pause, notice what’s going on internally, and make decisions based on hunger and values, not impulses. This is the key to escaping the all-or-nothing trap that December tends to amplify.

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