Celebrate Without Overindulging

The holidays are a time for joy, family, … and that third slice of pie you didn’t really need.

Two-thirds of Americans overindulge in food during the holiday season, according to a survey conducted at Ohio State University’s Wexner Medical Center. But this trend comes as no surprise. With all the holiday travel, gatherings, and to-do lists, it’s easy for people to lose track of their habits.¹ 

While no holiday is complete without treats, going overboard often leads to tiredness, digestive issues, and weight gain.² So this year, why not engage in some mindful practices that’ll let you enjoy the holidays sans the postseason slump? In this article, we’ll explore how you can celebrate the holiday season while keeping your health in mind.

• Feast with intention
• Energize and unwind
• Focus on experiences

Avoiding overindulgence all starts with a plan. Read on for more.

Feast with intention

Before attending or hosting a gathering, have a handful of almonds, an apple or a banana, or a cup of yogurt. These small, nutritious snacks can help curb your appetite and prevent overindulging later.³ 

When it’s time to sit down for your holiday meal, start by filling half your plate with a vibrant mix of vegetables like broccoli, carrots, and bell peppers. Next, add your protein sources. At this point, only about one-fourth of your plate should be left empty. That’s still enough room for a few of those delicious carbs that are so easy to overeat. Complete your plate with a mindful selection of your favorite holiday treats. This balanced approach helps you enjoy the festive flavors of the season while nourishing your body and honoring your individual needs.^4,5 

During the meal itself, make sure to eat slowly, savoring each bite. Engage in conversation between bites, and pause to enjoy the ambiance. And be aware of when you start to feel full. When you pay attention to your body’s cues, you’ll be less likely to eat past comfort.⁵ 

If you’re hosting, consider offering healthier alternatives. For instance, use Greek yogurt instead of cream in dips or mashed potatoes, or serve roasted vegetables rather than the traditional casseroles. These small changes can lighten your meal while still delivering delicious flavors.^3,6,7 

Lastly, stay hydrated! Drinking water throughout the day — not just during the gathering — can help you feel full and avoid mistaking thirst for hunger. Also, if you’re having alcoholic beverages, alternate them with water to keep alert and help minimize those empty calories.^3,5,8 

Energize and unwind

Although healthy eating is key, don’t forget about the other pillars of wellness: exercise and sleep. Both of them play a crucial role in helping you feel your best, especially when treats and gatherings abound.

If you have a regular workout routine, make sure to continue it. Otherwise, weave physical activity into your holiday traditions! Get moving with a brisk morning walk or winter sports like ice skating. If the weather’s too harsh, try yoga or aerobics indoors. Being active not only helps balance those extra holiday calories, but also reduces your stress levels.^3,5 

And no matter how busy and stressful the season gets, make time for self-care. Meditate, read a book, get a massage — do what recharges you. When it comes to sleep, aim for at least 7 hours a night. Creating a relaxing bedtime routine helps, so consider having a warm bath or listening to calming music before calling it a night. Like exercise, getting enough sleep can aid in managing stress, thus helping to prevent overindulgence as a response to stress.^5,8,9 

Focus on experiences 

Though taking care of your physical well-being is essential, keep in mind that a healthy holiday season is about more than just your food and fitness choices. To embrace the true meaning of the season, focus on creating meaningful experiences and lasting memories.¹⁰ 

To foster connection and fun without overeating, organize a holiday movie marathon, play board games, or go out and see the holiday lights with your loved ones. Increase the odds of meeting your fitness goals by getting your family moving with you. Go for a brisk walk or build a snowman together, or enjoy a friendly game of touch football with them.^5,10 

Finally, make giving a part of your holiday tradition. Volunteer at a local food bank, organize a charity drive, or donate canned goods or gently used clothing to those in need. These activities reinforce the spirit of the holidays and provide a sense of fulfillment that goes beyond the dinner table.^11,12 

Conclusion 

Celebrating the holidays doesn’t have to mean overindulging. By practicing mindful eating habits, prioritizing your well-being, and focusing on experiences beyond food, you can enjoy a healthy and fulfilling holiday season — one that sets you up for a great year ahead!

And speaking of the new year, you likely have your resolutions. Continue your winning streak — join our Jumpstart Your New Year’s Resolutions program today and make 2025 your best year yet!

References

1. Ohio State survey finds Americans struggle to maintain healthy habits during the holiday season
2. Overeating: Causes, Symptoms & How to Stop
3. Holiday Celebrating without Overindulging - Center for Healthy Eating and Activity Research
4. Portion size: MedlinePlus Medical Encyclopedia
5. 10 tips to avoid overindulging during the holidays | Nebraska Medicine Omaha, NE
6. Lighten Up Your Favorite Holiday Recipes | UT Health Physicians
7. Lighten Up Your Holiday Recipes | HealthLink BC
8. 10 tips to reduce stress and take care of yourself during the holidays
9. Sleep Tips | Sleeping | Nebraska Medicine | Omaha, NE
10. Keep your health habits on track during the holidays - Harvard Health
11. Affordable Ways To Spread Generosity This Holiday Season | LinkedIn
12. Spreading Health and Joy: The Power of Giving Back to Your Community During the Holidays