HOLIDAY NUTRITION MADE EASY: 3 ESSENTIAL TOOLS TO AVOID THE ‘ALL OR NOTHING’ MENTALITY
The holiday season often means packed calendars, filled with family gatherings, work parties, and festive get-togethers. Right now, we’re in the thick of it. But how do we approach these events without feeling either deprived or overly indulgent? How do we navigate our nutrition in a way that aligns with our goals instead of calling it quits and just “starting over in January?”
Let’s talk about it…
REDEFINING GOALS & CREATING REALISTIC EXPECTATIONS
It’s normal to feel torn between your goals and holiday food traditions, especially if you’re used to an “all-or-nothing” mindset.
A flexible approach to our nutrition isn’t about depriving ourselves; it’s about finding a balance that works, even in the busiest seasons. If your goal is fat loss, you likely know this means being in a calorie deficit. But with all the holiday events, travel, and food-focused scenarios, consider if strict adherence to a deficit is realistic—or even enjoyable—for you right now.
Instead of pushing through and relying on willpower, ask yourself: Can I realistically prioritize a calorie deficit during the holidays?
For many, the answer is no, and that’s okay! This season is about connecting with loved ones, and food is a big part of that. Embracing a maintenance mindset might be your best tool for enjoying the holidays and coming out stronger.
Rather than pushing for fat loss, shifting to maintenance over the holidays offers you the flexibility to indulge a little while keeping your progress intact. Taking a break from a calorie deficit can help prevent diet burnout and give you a reset, physically and mentally. This approach lets you enjoy more freedom with food while practicing the healthy habits you’ve been building, like balanced choices and portion awareness.
EMBRACING MINIMUMS & LETTING THE REST GO
True progress in our eating behaviors and relationship with food isn't about doing it all “perfectly;” it’s about building habits that support us even during the busiest seasons. This is where the power of setting minimums comes in—a tool we love because it keeps us grounded and moving forward in those behaviors and routines that support our overall health, no matter how hectic things get.
Minimums are those small, achievable goals you commit to even on the busiest days.
These can be simple, like drinking 75 oz. of water, getting in a 10-minute walk, or enjoying a protein-packed snack before heading to a holiday event. Instead of getting sucked into the “all or nothing,” minimums let you say, “I can meet this non-negotiable,” no matter what. This flexibility not only helps you avoid the cycle of abandoning your goals but also strengthens habits you’ll keep leaning on long after the holidays.
As you enter the holiday season, remember that a week of sticking to your minimums is far better than a week abandoning habits and spiraling into “screw it mode.” Focus on what you can do, even if that looks far different than your capacity during other times of the year, and keep your eye on building the kind of balanced, resilient approach that supports long-term success.
SETTING YOURSELF UP FOR (EVEN MORE) FUTURE SUCCESS
Progress can take many forms, even if it doesn’t look like constant forward momentum. Maintaining progress and habits we have made is one of the most powerful tools in our nutrition toolbox. Using these months as an opportunity to lean on habits and solidify our relationship with food isn’t a step back, it's a chance to build skills and confidence that will carry you well beyond the holiday festivities.
By adjusting our goals and expectations, setting minimums for ourselves, and then anticipating obstacles, and creating a plan to address challenges we may face, we’re flexing our skills and solidifying our chances of continued progress and success.
Picture yourself at a family gathering:
Your favorite holiday dishes are front and center and you know you want to enjoy them. Instead of feeling pressured to load up your plate or, conversely, avoid those foods entirely, you’ve set a simple plan: you start with a reasonable portion of protein and veggies, then add a small serving of those special sides you love. As you savor each bite, you’re prioritizing mindfulness, enjoying the flavors without feeling the need to overindulge, and listening in to your hunger and fullness cues.
When obstacles come up, like pressure from your family to eat more, you know you’ve already spent some time deciding beforehand how you want to respond. You say something like, “I’m really enjoying everything and want to save room for dessert!” and set boundaries politely but clearly and no one gives it a second thought.
When dessert rolls around, you decide in advance to choose one treat to fully enjoy, knowing you’ll feel satisfied rather than stuffed. This approach lets you feel intentional and satisfied - an empowering feeling that reinforces your confidence to make similar choices in the future. By choosing balance over restriction, you’re building a sustainable, positive relationship with food that will show up for you beyond just this holiday season.
We don’t have to “throw away” our progress during the busy holiday season.
Instead, we can use this time as an opportunity to solidify habits that will serve us all year. Rather than waiting for January to get “back on track,” we can take comfort in knowing we’re actively working towards long-term success, enjoying the season with balance, and strengthening both habits that support our goals and our relationship with food as well.
We are committed coaches who work with clients who want to create real, sustainable change. We love nothing more than helping our clients find a supportive approach to nutrition that allows them to work towards their goals without white-knuckling their way through yo-yo diets. Learn more about our KLN team here!