Enjoy the Holidays Without Guilt: No Need to Earn Your Food

Nov 30

Enjoy the Holidays Without Guilt: No Need to Earn Your Food

The holiday season is in full swing, and for many, Thanksgiving was the kickoff to gatherings, celebrations, and delicious meals. However, this time of year often comes with an undercurrent of diet culture messaging—“You need to burn off that big meal,” or “Earn your holiday treats with an extra-long workout.” Let me say this loud and clear: you don’t need to earn your food.

Food Is Not a Reward or Punishment

One of the most pervasive myths around holiday eating is that indulging means you must compensate with restriction or exercise. This mindset creates a toxic cycle of guilt and shame that takes away from the season's joy.

Food is nourishment, but it’s also part of culture, tradition, and celebration. You don’t need to justify enjoying a slice of pumpkin pie or an extra serving of mashed potatoes with gravy.

One Meal or Day Won’t Define Your Health

Thanksgiving, Christmas, and New Year’s Eve are just a few days a year. Even if you overeat these days, it won’t undo your overall health. What matters more is what you do consistently, not occasionally.

Here’s some perspective: To gain even 10 pounds over the holiday season, you must consume an extra 35,000 calories, or roughly 850 additional calories daily for six weeks. Most people don’t do this. A few indulgent meals or treats won’t suddenly tip the scales.

Skip the Restriction and Deprivation

Instead of vowing to “make up for it” after Thanksgiving or swearing off dessert until January, try this:

Savor your favorites: Have that slice of pie or cookie, especially if you look forward to it once a year.
Mind your portions: You can enjoy a variety of dishes without overdoing it. If you want to sample all the desserts, take smaller portions rather than whole slices.
Listen to your body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied—not stuffed.

Restriction and deprivation often backfire, leading to feelings of frustration or overeating later.

Exercise for Joy, Not as Punishment

Physical activity has many benefits—boosting mood, reducing stress, and supporting overall health. But exercising to “undo” what you ate shouldn’t be one of them. That turns movement into a punishment, making it feel like a chore.

Instead, find ways to stay active that you genuinely enjoy:

A post-meal walk with family or friends.
A dance session to your favorite holiday music.
A fun group class or workout that makes you feel good, not guilty.

Focus on What the Season Is Really About

The holidays are about so much more than food. They’re a time for gratitude, connection, giving, and making memories. Don’t let fear of weight gain or diet culture overshadow these moments.

Remember, if you feel you’ve overindulged, you don’t need to wait until January to adjust. Start with your next meal. Aim for balance, not perfection.

So enjoy the eggnog, savor the stuffing, and have your pie with whipped cream. No guilt, no shame, just mindful enjoyment.

Here’s to a holiday season filled with joy, balance, and freedom from food guilt!

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on November 25, 2021, and is updated here.