As a holistic nutritionist and personal trainer, the holiday season brings a common theme among my clients: the tendency to restrict eating before holiday gatherings. While this might seem like a logical approach to managing holiday indulgences, it actually creates a perfect storm for physical discomfort, emotional stress, and a disrupted relationship with food.

The Science Behind Restriction

When you restrict calories leading up to an event, several physiological processes are triggered. Your blood sugar drops, stress hormones increase, and your body enters a survival mode that can override natural hunger and fullness signals. This biological response made sense for our ancestors who faced genuine food scarcity, but in our modern context of holiday celebrations, it creates unnecessary challenges.

The Restriction Cycle

Here’s what typically happens when you “save calories” for a party:

1. You arrive at the event with extremely low blood sugar
2. Your hunger hormones are heightened
3. The abundance of food triggers an overwhelming response
4. You eat quickly and may struggle to recognize fullness cues
5. The evening often ends with physical discomfort
6. Guilt and shame can follow, perpetuating an unhealthy cycle

A Holistic Approach to Holiday Eating

Instead of restriction, consider these strategies for maintaining balance during holiday celebrations:

Maintain Regular Eating Patterns

• Start your day with a protein-rich breakfast
• Include a light but satisfying lunch
• Add a small afternoon snack if needed
• Stay well-hydrated throughout the day

Practice Mindful Awareness

• Check in with your hunger levels regularly
• Eat slowly and mindfully at events
• Focus on social connections rather than just food
• Trust your body’s natural signals

Support Your Physical Wellbeing

• Prioritize consistent sleep patterns
• Include gentle movement daily
• Manage stress through breathing or meditation
• Stay hydrated between holiday drinks

Remember, the goal isn’t to maintain perfect eating habits during the holidays. Rather, it’s about finding a sustainable approach that allows you to enjoy seasonal celebrations while honoring your body’s needs.

Breaking Free from Diet Culture

The practice of “saving calories” often stems from diet culture messages that suggest we need to earn or compensate for holiday foods. This mindset can disconnect us from our body’s natural wisdom and create unnecessary stress during what should be a joyful season.

As a holistic health practitioner, I encourage my clients to:

• Remove moral judgments from food choices
• Practice self-compassion around eating
• Focus on nourishment rather than restriction
• Trust their body’s inherent wisdom

The Path Forward

Building a healthy relationship with food during the holidays isn’t about perfect behavior – it’s about sustainable practices that support both physical and emotional wellbeing. When you maintain regular eating patterns and trust your body’s signals, you’re more likely to find natural balance, even amid holiday celebrations.

Looking for support in building sustainable habits that last beyond the holiday season? Consider working with a holistic health coach who can help you develop personalized strategies for long-term success.

Click here to apply: www.chaselynnwilliams.com/apply