How to Indulge in the Holidays Without Guilt

Lifestyle>> Fitness >> Body Image, Food Freedom & Self-Acceptance

How To Indulge In The Holidays Without Guilt

Published on: 1 Dec, 2024 By: Meera

It truly is the most wonderful time of the year – soft Christmas lights, movie nights, being with the people who make you feel warm and fuzzy on the inside, cinnamon rolls, gingerbread houses, snow angels, and warm beds.

I think it’s a shame that this special and beautiful season is often accompanied by guilt, shame, and anxiety when it comes to Christmas indulgences.

I’m very familiar with the stress because I, too, have walked the walk, and have dealt with the dread of guilt when skipping a workout, and reaching for another slice (or three) of fruit cake.

I know how regret can occupy your mind during a movie and stops you from enjoying other festive activities.

The season for celebration, enjoyment, and togetherness can be washed over by waves of guilt and non-stop mind chatter. And, while everything around you moves at a regular pace, your mind strays and run ceaselessly.

Let’s change things up around here this year. I’ll help you do some ~Christmas cleaning~: put food guilt away in the cupboard, sweep anxiety under the rug, and place self-care and holly-jolly goodness on the shelves.

But how?

Here are some mind exercises:

Exercise 1 – what’s the root of your guilt?

Start by understanding yourself. Feeling guilt without exactly knowing why can be like covering your eyes and walking around – you have an idea of what makes you stumble but you don’t really see it, which makes you unaware of how to dodge it when it’s before you. You can either converse with yourself out loud or write it down (or both).

Having a conversation with yourself is like having two persons sit at a table – one asking, and one answering. One part of you asks how and the other part knows why, so you must allow those two “persons” to meet in the middle. Be honest and get deep.

Does any of the following reasons describe why you may feel guilty about indulging?

fear of losing control and overindulging
pressure to maintain a physically fit/ slim body
fear of the health consequences
judgment by family members for having seconds (or pressuring you to eat more)

Now, ask yourself how that came to be – Is it diet culture that has made you scared? And, are family members judging you because they’re affected by diet culture and have insecurities themselves?

Knowledge is power, and recognising our fears makes us figure out who they are, what they want from us, and what we are willing to give them.

Exercise 2 – what’s your vision of a pleasant Christmas?

When you think of a much-enjoyed holiday, what do you see? Think of all of the things: decorating the Christmas tree, wearing cute and cozy sweaters, making snow angels, baking with friends or siblings, visiting the beautifully decorated town and its cozy shops, and being fully immersed in the spirit of Christmas, while not worrying about anything that could evoke guilty feelings.

Exercise 3 – affirm yourself that it is possible to have an indulgent and guilt-free Christmas this year

“Fear frequently prevents us from living lives that are richer in meaning and experience. The critical voice in our heads is fear, and it tells us things like, “You’ll never succeed, so why even try?” Fear causes us to pay attention to those voices, which results in us giving up before we’ve ever begun. (Botelho, 2023).

It’s okay if you feel uncertain and scared in anticipation of the holidays. Remind yourself that you are human and that you’re trying your best.

Here are some affirmations to help you:

I am human, and sometimes I struggle.
I am not afraid of making mistakes. They are how I learn and improve.
I thank food for nourishing me allowing me to do the things I’m able to.
Food is more than fuel. Food is comfort, flavor, culture, creativity, fun, and connection.
I am allowed to eat the foods that I want whenever I want them.
I’m getting better and better every day at listening to what my body needs.
Under the skin that clothes me is found kindness, courage, and so much love.
My body is my armor and I treat it with respect.
My worth cannot be determined by a number because my love and humility cannot be measured.
My body is my home and my sanctuary. I will not let my judgment, or anyone else’s, through its door.

Write down the ones that resonate with you and recite them when you feel uncertain, guilty, or anxious about indulging in the Christmas foods. Repeat the words and feel the weight of each.

Nine Things To Practice This Holiday

1. Do not restrict any foods.

By restricting foods, you make them scarce. And, one bite of a food that you’ve put off-limits is what it takes to break the barrier to a full-blown binge. This builds the perfect environment to breed guilt, which may lead you to restrict again (then binge again and repeat). Restricting automatically sets you up for failure.

If you count calories or are dieting, it’s okay to give yourself a break for the holidays and participate in the festivities with intention (read on for more info about mindful eating – Point 3). Deciding that you won’t have be having any Christmas foods or treats, or putting a strict limit, often causes food noise, and it’s no fun when you want the holidays to be over just so that the noise can go away.

2. Don’t skip meals.

Skipping meals can lead to snacking and grazing, which is not really a bad thing, but it can make you feel bloated, unsatisfied, and insufficiently fueled.

I like to think of meals as long-term fuel (to carry us through for a couple of hours or so) and snacks as short-term fuel (to hold us over until the next meal), and it doesn’t always feel good to use one instead of the other.

Especially during the hustle and bustle of the holidays, it’s best to prioritise complete meals that will give you sustenance, satisfaction and adequate fuel, as it is easy to overeat on snacks when you’re hungry for a filling meal.

Try to find balance by having nutrient-dense foods that you enjoy eating like omelets with spinach and cheese, a tomato and cheese sandwich, pumpkin soup/ roasted cauliflower soup with toasted bread, hearty oatmeal, Buddha bowls, or a channa curry with basmati rice. Leave room for the other things you enjoy, like mac and cheese, lasagna, and sweet treats, which can increase satisfaction.

Here’s a tip: Food prep a few things in advance. For example, make a large batch of rice, a stir-fry, your favourite soup, overnight oats, or prep a few bags of pre-cut fruits for quick smoothies.

3. Enjoy every bite – experience the food, don’t just swallow.

When you like a song that’s playing and someone talks over it, you want to hear it again because you couldn’t concentrate on the best parts. A similar thing happens when we don’t concentrate when we’re eating. Food is fuel, but it can be a little more than that – it’s enjoyment and bits of satisfaction.

The tongue is a powerful sensory organ that communicates the pleasurable sweetness or savoury bursts, and the warmth of delightful morsels – so don’t skip the good parts. Narrow your attention. Slow down and enjoy.

And make sure that you look out for when you’ve had enough. It’s okay to have leftovers, and you certainly do not have to try everything that’s served at the table. Whenever or whatever you’re eating, aim to find what feels good – body, mind, and soul.

4. Stay hydrated.

After I have one just coffee, my body has to be replenished with lots of water, as my mouth gets dry, and I feel unsatisfied on the inside.

Salt and sugar have the same effect. So, keep a water bottle handy even when you don’t feel thirsty because when we do get thirsty after some time, it’s easier to remain at our desk or continue working than to go get a glass of water.

Water is super important – it hydrates the body, provides mental clarity, aids in digestion, and prevents overeating (as thirst can mimic hunger or make us feel unsatisfied).

5. Engage in non-food related activities.

The holidays sure has a lot of good food, but it’s more than just that. Ease your mind a little by engaging in some other holiday things you like, like watching movies, spending time with family, decorating the tree, and wearing cute pajamas while opening presents. Enjoy the snowy nights, the big Christmas tree at the centre of the town, and the holly-jolly music.

Food should be featured in the enjoyment, and not be placed at the centre of it.

6. Look to your younger self for advice.

Do you remember what Christmas used to be like before we even thought once about indulging?

In nursery school, I held my classmates’ hands as we frolicked around the tall tree while singing Christmas carols; I enjoyed seeing the Christmas spirit come to life with the amber lights and the hustling and bustling of busy feet; and I loved indulging in the Christmas goodies, not to mention the presents. Christmas was totally guilt-free.

Ask yourself what did you like about the holidays when you were little. And honour your little self by enjoying what you both like. Did they like ooey-gooey cinnamon rolls or a warm brownie? Honour their cravings and allow them to guide you because their judgment about food wasn’t clouded. They were confident in their choices which bore no consequences.

So, let them hold your hand during the anticipated uncertainty. I promise that he/she/they will lead you down the right path as long as you keep holding on.

7. Make time for self-care.

Neglecting our mental and physical needs can lead to emotional stress, especially when we’re caught like a fish in the hook of work, and tending to our family’s needs which come with the holidays.

This can lead to emotional eating.

I suppose it’s easy to use food for emotional support because our mouth is an intimate part of our body and it’s easily accessible. And, because our emotional needs are demanding, we immediately satisfy our senses with comfort foods.

But, it’s not wise because the feelings of satisfaction we get are temporary or illusive before weariness accumulates in the body and mind. This is an example of using an unfit solution to a problem.

Here are some self-care practices to prevent emotional stress: taking a warm bath, lighting a candle and reading a book, watching a cozy movie/ show (even if it’s Halloween themed, lol), setting boundaries and not pressuring yourself to please others, and making time to practice your hobbies (which you can write down, as well, to create a clearer image).

Meditate, or take five minutes away when it gets too stressful to have some deep breaths.

You can also massage your head with a scalp massager (you might be surprised by how much tension is up there).

8. Engage in movement – however gentle it needs to be.

Moving your body is another act of self-care. It also aids in digestion and helps to move things along (lol). Your gut health can significantly impact your mood (speaking from experience).

Moreover, If you’re sat at your work desk for many hours daily, take a walk or do some stretches. Or, if you’re on your feet all day, give yourself some foot massages (stretching feels good too).

Here are my favourite gentle stretches/ workouts.

9. Lastly, give grace and compassion, and allow yourself to be human.

It’s so easy for us to beat ourselves up for not being precise and machine-like. For goodness sake, we’re human, and we have every right to a beautiful life! Guilt was never meant to come our way, but diet culture, and social pressure have embedded it into us. But, it can be uprooted, however slowly.

Life is already hard on you, so try not to be hard on yourself. You are deserving of grace, self-compassion, and taking care of yourself like you would those you love.

Don’t beat yourself up for having more cake – just make sure you enjoy it and that it’s what you really want to eat. Be intentional. Nothing bad will happen to you.

I promise <3