A guilt free holiday season, without “starting again” in January
The holidays are meant to add to your life, not create a running mental commentary about what you ate. A healthier approach is not about being perfect. It is about staying anchored to a few habits that protect energy, digestion, sleep and blood sugar, while still enjoying the meals and moments that make this season feel like the season.
Here is a simple, evidence led way to do that.
1 Choose an intention, not a rule
Rules invite rebellion. Intentions create flexibility.
Pick one of these and use it as your compass for the week
I want steady energy
I want to enjoy food and feel comfortable afterwards
I want to prioritise sleep so I can show up well
I want to feel good in my body without missing out
When you have an intention, you can enjoy the meal and still make decisions that support you.
2 Build a stabilising plate most of the time
You do not need to “eat clean”. You do need a baseline that keeps you steady.
Use a simple structure at most meals
A protein source
Fibre rich carbohydrates
Colour from vegetables or fruit
A little healthy fat
Two small upgrades that make a big difference over the holidays
Start earlier in the day with protein and fibre so you are not arriving at lunch starving
Add fruit or veg wherever it is easy, even if it is frozen, tinned or part of a side dish
You are not “earning” treats. You are giving your body what it needs so treats land better.
3 Do not save up for a big meal
Skipping meals often backfires. It can increase cravings, make portions harder to gauge, and leave you more likely to overdo the foods that feel most rewarding.
A better strategy
Eat a normal breakfast and lunch
Arrive at the event pleasantly hungry, not ravenous
If you know dinner will be late, have a small snack with protein first
This keeps decision making easier and helps you enjoy the meal rather than white knuckling it.
4 Make treats intentional, not accidental
Most people do not overeat because they chose to. They overeat because they grazed, rushed, or ate while distracted.
Try this
Pick your top two or three holiday favourites and enjoy them properly
Put them on a plate, sit down, slow down
If you want more, you can still have more, but make it a second decision
This single shift reduces mindless eating without taking anything away.
5 Use movement as a regulator, not a punishment
The goal is not to burn off food. It is to help your body process it.
Two options that work brilliantly in real life
A 10 to 20 minute walk after a meal
A short strength session earlier in the day
6 Protect sleep, because it changes everything
Sleep loss amplifies hunger signals, cravings and stress reactivity. It also makes it harder to make the choices you actually want to make.
Aim for consistency over perfection. Most adults need around 7 to 9 hours.
A practical holiday sleep plan
Keep wake time roughly consistent
Get outside daylight in the morning when you can
If you have a late night, return to your usual routine the next day
7 Your reset is the next meal
No detox. No punishment. No compensating.
If you had more than you planned, the best response is neutral
Hydrate
Eat a balanced next meal
Move a little
Sleep
That is how you stay healthy year round, including during the holidays.
If you want a personalised plan that fits your physiology, your schedule and your goals, get in touch with our team today at: https://www.thewellnesslondon.com/