Food is a joyful part of Christmas. Sharing meals with friends and family is a cherished tradition, and you can enjoy it without guilt. One (or even a few) big meals won’t undo the progress you’ve made with your weight and health.
The key is to stay connected to your appetite and honour your body’s need for nourishment, rest, and movement. Feeling guilty—combined with pressure to “start the new year healthy”—can push you towards extreme diets or punishing exercise. These extremes are more likely to derail your progress than the gentle, sustainable habits that create lasting change.
To help you navigate the holiday season without losing momentum, here are seven tips to help you feel confident and motivated for the new year.
1. Hydration
Tip: Make a conscious effort to drink more water throughout the day, especially while socialising around food.
Why it works: Sipping water during meals helps slow your eating, lets you tune in to your fullness, and can boost your energy.
Action: Try festive water infusions like:
- Slices of orange, a handful of cranberries, and a sprig of rosemary in still or sparkling water
- Cucumber, lime, and strawberry for a refreshing, slightly sweet taste
- Pineapple chunks and rosemary for a tropical twist
- Fresh pear slices and ginger for a gentle, sweet bite
2. Enjoy Food Mindfully
Tip: Instead of trying everything at a party, mindfully select the foods you’ll enjoy most.
Why it works: Focusing on your favourites is more satisfying and can help you feel content with less.
Action: Before filling your plate, take a moment to scan what’s available and check in with yourself about what you really feel like eating. Your preferences may change each time, so don’t rush—imagine the taste before you decide.
3. Maintain Routine
Tip: Keep one or two healthy routines in place, like your usual breakfast or a daily walk.
Why it works: While it’s great to be flexible and spontaneous during the holidays, maintaining some routine makes it easier to return to pre-Christmas habits.
Action: Decide which routines are most important and realistic for you to keep up during Christmas. Choose activities you enjoy or make them social by inviting others along.
4. Maintain a Meal Routine
Tip: As usual, aim for meals with fibre, protein, and a little healthy fat to feel satisfied and nourished.
Why it works: Protein, fibre, and fat slow digestion and help you feel fuller for longer. Skipping these can make it easier to graze all day.
Action: Build your meal by starting with a salad that includes a grain (like potato, rice, or pasta), add a palm-sized piece of meat, and include some veggie sticks or fresh fruit on the side. If planning meals feels overwhelming, a Tony Ferguson meal plan can help keep things simple. It gives you clear structure for the day so you’re not left guessing what to eat or when.
5. Move After Meals
Tip: Plan a light walk or gentle activity after meals to aid digestion and prevent bloating.
Why it works: Gentle movement, like walking, helps your digestive tract move food along—especially helpful if you’ve overeaten or are prone to bloating.
Action: Take a 20-minute walk after meals or do some light housework. Keep it gentle; intense exercise can divert blood away from digestion and may worsen bloating.
6. Portion awareness
Tip: Keep your normal portions in mind when serving out meals and pay special attention to your feelings of fullness as you eat.
Why it works: When you lose that connection with your appetite signals, it is too easy to overeat because you don’t know how much food your body needs.
Action: Use measures such as cups and hands to try to replicate your normal portions. Eat slowly and mindfully at meals. Try to take at least 20 minutes to finish a meal and this will give you time to feel satisfied.
7. Practice self-kindness
Tip: Your thoughts can guide your emotions so showing yourself some kindness and compassion when you overeat or you are finding it hard to maintain some healthy habits over the Christmas period
Why it works: Guilt or shame after eating can lead to unhealthy and restrictive dieting. A kind mindset supports confidence and motivation.
Action: Imagine what you would say to a good friend if they told you they were feeling bad about overeating. What would you say to them to help them feel motivated and good about themselves? Now repeat that to yourself.
Overeating at Christmas is normal—it’s part of celebrating! Instead of focusing on restriction or guilt, try these gentle steps to reset and feel good again. Remember, small actions add up to long-term success. If you’d like extra support, explore Tony Ferguson’s products, recipes, or meal plans for more ideas.
