Bidding Farewell to Food Guilt This Holiday Season

The holiday season is a symphony of flavours, a time when family recipes and festive treats take centre stage.

Yet, for many, this season brings an unwelcome guest: food guilt. It’s essential to remember that food is not just nourishment; it’s a celebration of culture, family, and joy.

Understanding Food Guilt

Food guilt often stems from a complex relationship with body image and societal pressures. A study in the Journal of Health Psychology highlights how negative self-talk and strict dietary rules can exacerbate feelings of guilt and shame around food, particularly during the holidays when indulgence is more common. Reframing old narratives is the first step in putting yourself in the driver seat of your thoughts and feelings around food and the holidays.

Let us explore a few ways that we can reframing your mindset

Embrace Mindful Eating: Slow down and savour each bite. Mindful eating is about being present and appreciating the flavours and textures of your food. This practice can enhance your enjoyment and reduce overindulgence, as shown in a study published in the American Journal of Clinical Nutrition. Mindfulness allows us to create space between decision and action. Room to really check in with yourself and assess what you really want. You make the decision to eat but before you do you check in to make sure WHY you want to eat. This simple pause puts you in the driver seat when making food choices. Mindfulness teaches us to take control of our actions before we make them.

A cool little trick that has helped many clients I have worked with is to commit to really slowing down and enjoying what is in front of you. Eating without distractions allows you to focus on you and your body. It can all sound a little hokey - i know, but don’t diss it until you try it. I always say the biggest bang for your buck when it comes to weight management, controlling food guilt and building a healthy relationship with food is mindfulness.

Ditch the Diet Mentality: Holiday eating shouldn’t be a derailment but a part of your healthy, balanced lifestyle. Remember, one meal or one day won’t define your health journey. A study in the International Journal of Eating Disorders reveals that rigid dieting can lead to a disordered relationship with food. Keep in mind that over restricting at any time of year does not work and dieting in general can hurt your psychological health and well being. Try to ditch the diet rules this season and let go of the rigidity that prevent you from enjoying this time of year.

Exercise Self-Compassion: Kristin Neff, a leading researcher on self-compassion, suggests treating yourself with the same kindness you would offer a friend. This approach can reduce the intensity of food guilt. Think about how you would want your loved ones to experinace the holiday season, or better yet your children. Why do we not hold ourselves to that same standard? Write a few affirmations on a piece of paper and re visit them often in December. This will remind you that it doesnt have to be perfect and you are doing the best you can.

Find Joy in Movement: Engage in physical activities you enjoy, not as a punishment for eating, but as a celebration of what your body can do. This mindset shift, backed by research in Psychology of Sport and Exercise, promotes a healthier relationship with exercise and food. It is also another way for you and your loved ones to connect. Doing something active is fun and enjoyable. Bundle up and don’t let the cold weather hold you back from getting some fresh air and exercise.

Focus on Holistic Health: Health isn’t just what you eat; it’s also about mental and emotional wellbeing. Balancing these aspects can lead to a more fulfilling holiday experience.I encourage you this holiday season to really check in with your self physically, mentally and emotionally. You might find that putting yourself in control of your food decisions, being kinder to yourself and refocusing on what matters this holiday season might give you the freedom to fully enjoy it.

Remember, the holidays are a time to celebrate, and that includes celebrating your journey towards a balanced, guilt-free relationship with food.

Till next time

Dee