Today, we’re diving into something so many of us experience during the holidays—overeating, emotional eating, or even binge eating. Let’s be real: the holidays are filled with sweet and savory treats that we look forward to all year. It’s not a crime to enjoy or overdo them sometimes. Seriously, it makes sense!
But here’s what I know from both my personal journey and coaching: it’s not the overeating that defines us—it’s how we respond afterward. If you’ve ever felt like the wheels are coming off the bus after a big indulgence, you’re not alone. But here’s the good news: you can stop the bus, take a breath, and reclaim your power around food.
In this post, I’m sharing 10 powerful, practical things you can do when you find yourself in the "oops, I overdid it" space. This isn’t about punishment or shame. It’s about showing up for yourself with kindness, so you can move forward feeling empowered—not defeated. Let’s dive into the holiday eating tips.
1. Hydrate
Start with a tall glass of water to rehydrate and reset. Sugar and salty foods can dehydrate you, leaving you feeling sluggish. Add some lemon to combat inflammation and refresh your system. Pro tip: invest in a 40-ounce water bottle to make staying hydrated a breeze.
2. Fuel with Power Foods
Plan a nutrient-rich, balanced meal to nourish your body and stabilize your energy levels. Power foods—like lean proteins, veggies, and healthy fats—can help offset the effects of indulgent treats and get you back on track.
3. Move Your Body
Gentle movements like walking, stretching, or even a quick dance session can aid digestion and elevate your mood. Forget the idea that exercise has to be long or intense—even five minutes of movement can work wonders.
4. Reflect Without Judgment
Grab a journal and take five minutes to reflect on what led to the overindulgence. What were you feeling? Understanding your patterns without judgment is a key step in creating lasting change.
5. Reaffirm Your Worth
Overeating doesn’t define you. Practice affirmations like, “I am more than my food choices,” and remind yourself that you deserve kindness, especially from yourself.
6. Show Your Body Kindness
Treat yourself to a hot shower, a cozy blanket, or a soothing skincare ritual. Acts of care remind you that your body is worthy of love, no matter what.
7. Practice the Pause
Pause before your next meal or snack. Check in with your hunger and let it guide you. Avoid punishing yourself by skipping meals—over-restriction often leads to more overeating.
8. Shift Your Focus
Engage in an activity you enjoy, like listening to music, reading, or crafting. Shifting your focus can help you move past guilt and re-center yourself.
9. Plan a Power Snack or Breakfast
Start your next day with a stabilizing meal, such as Greek yogurt with nuts and berries or a veggie-packed omelet. Setting a positive tone with your first meal can influence your choices all day.
10. Forgive Yourself and Move On
So you overindulged—so what? Let it go, forgive yourself, and take the next best step forward. One meal or day doesn’t determine your long-term relationship with food.
Reclaim Your Power Around Food
Reclaiming your power around food starts with recognizing that you are in control of your choices, not the other way around. When you shift your mindset to focus on what you can do—like nourishing your body, showing yourself kindness, and practicing mindfulness—you break free from the guilt and negativity that often accompany overindulgence. The truth is, food doesn’t have power over you. You hold the power to decide how you want to feel, act, and respond, no matter what’s on your plate. This shift isn’t just transformative during the holidays; it’s a mindset that can empower you year-round.
Why the Holidays Make Overindulgence Inevitable (and Okay!)
The holidays are a perfect storm for overindulgence. Family traditions, festive gatherings, and nostalgic treats make it nearly impossible not to sample everything in sight. And that’s okay! Food is part of the celebration. Recognizing this can help you approach holiday eating with more compassion for yourself.
Overindulgence isn’t a moral failing; it’s a natural part of navigating a world where food holds cultural, emotional, and social significance. What matters is how you respond afterward. Will you beat yourself up and let guilt take over, or will you use it as an opportunity to practice self-kindness and regain your footing?
How to Stop the “Eff-It” Cycle
The “eff-it” cycle is the all-or-nothing mindset that often follows overindulgence. “I ate too many cookies, so I might as well keep going and start over in January.” Sound familiar? Breaking this cycle starts with recognizing it for what it is: a pattern, not a life sentence.
Instead of throwing in the towel, focus on the small, empowering actions listed above. They’ll help you regroup and move forward without the need for drastic measures or resolutions. The goal is progress, not perfection.
You Deserve Joy and Confidence—Every Day
The holiday season is about more than food. It’s about connection, celebration, and creating memories. By shifting your perspective and practicing these steps, you can enjoy the season without letting food define your experience.
Ready to dive deeper into transforming your relationship with food and your body? My self-paced Fat2Fierce® program is here to guide you. It’s time to reclaim your power, not just during the holidays but for life. Learn More About Fat2Fierce® Here.
You’ve got this. Remember: it’s not about what you eat; it’s about how you respond. And every day is a new opportunity to show up for yourself with kindness and confidence. Happy holidays!
xo,
Amy English
Creator & Coach | Fat2Fierce®
Empowering women to take back their power with food and find peace with their bodies.
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