As the holiday season approaches, it’s common to fall into the habit of skipping meals in anticipation of a big dinner, hoping to “save calories” for the feast. While this strategy might seem logical on the surface, it can actually do more harm than good. Let's explore why this approach often backfires and what you can do instead to maintain balance and truly enjoy your holiday meals without guilt.
The Myth of ‘Saving Calories’
Skipping meals to create a calorie deficit before a big event is rooted in the belief that consuming fewer calories earlier will balance out the indulgence later. This sounds reasonable in theory, but in practice, our bodies don’t function like simple bank accounts. When you arrive at a meal with an empty stomach, your hunger signals become amplified, making it difficult to control portion sizes or eat mindfully. You’re more likely to load your plate with more food than necessary and eat quickly, which impairs your ability to recognize when you’re full.
Why Skipping Meals Backfires
Amplified Hunger Signals: When you skip meals, your body sends stronger hunger cues, which can make it challenging to resist overeating once you finally sit down for your meal. This often leads to the familiar ‘eyes are bigger than your stomach’ scenario.
Faster Eating: Extreme hunger can lead you to eat faster than usual, making it harder to recognize your fullness cues. This can result in consuming more food than intended before your body has the chance to signal that it’s had enough.
Blood Sugar Imbalances: Eating regularly throughout the day helps maintain stable blood sugar levels. Skipping meals disrupts this balance, leading to energy crashes and increased cravings for quick, high-sugar or high-fat foods.
The Importance of Eating Regularly
To keep your energy steady and prevent binge eating, aim to eat every 3-4 hours. This schedule helps manage hunger and supports blood sugar stability. Clients who follow this pattern often report:
Eating less at meals but feeling more satisfied.
Steady energy levels throughout the day.
Fewer instances of binge eating or feeling out of control around food.
For example, many clients who used to restrict meals before going out to eat found they would overindulge on the complimentary bread or chips. When they switched to eating balanced meals leading up to the event, they were better able to pace themselves and listen to their hunger cues.
The Mindset Shift: Reframing Holiday Meals
Mindset plays a significant role in how we approach food, especially during the holidays. You might be familiar with the common trope of eating so much during a holiday meal that you need to unbutton your pants—it’s almost expected. This mentality sets the stage for overindulgence before you even start eating.
Instead of approaching holiday meals with the mindset that you’re going to overeat, reframe your thoughts. Replace negative or defeatist self-talk with positive affirmations like:
“I can eat to fullness and satisfaction.”
“I can enjoy a meal without overstuffing myself.”
“Food tastes and feels best when I honor my body and my cues.”
These affirmations act as gentle reminders to treat yourself with kindness and stay present during your meals.
Breaking the ‘Last Supper’ Mentality
The “last supper” mentality is a common struggle, especially when you’ve been conditioned to restrict your food intake. This mindset can lead you to believe that you need to eat as much as possible now because you won’t have another opportunity to do so for a long time. This often mirrors the “restrict during the week, binge on the weekend” cycle many people experience.
When you tell yourself that certain foods are off-limits except for special occasions, you create an all-or-nothing approach to eating. This can result in overeating when those foods are available and reinforcing the belief that you lack self-control. The truth is, you can enjoy these foods any time you choose. By allowing yourself to have these foods outside of holidays or special occasions, they lose their “forbidden” appeal and become just another part of your diet.
Setting Yourself Up for Success
Start the Day with a Protein-Focused Breakfast: This helps keep your blood sugar balanced and prevents intense hunger later in the day. A nutritious breakfast can also curb cravings and help maintain energy levels.
Incorporate Fruits and Vegetables: These nutrient-dense foods provide essential vitamins and minerals and help you feel full. Include them in your meals to ensure you’re not leaving nutritional gaps.
Listen to Your Hunger Cues: If you want a lighter meal leading up to your holiday feast, that’s fine—just ensure you’re not going too long without eating. This will help you avoid feeling ravenous and overindulging later.
Plan for Appetizers: If your holiday meal isn’t until later in the day, have a snack or plan to enjoy appetizers. This can help bridge the gap and maintain your energy levels.
Practicing Mindful Indulgence
When you sit down for your holiday meal:
Start with Small Portions: Sample a bit of everything you’d like to try without overwhelming your plate.
Savor Each Bite: Engage your senses—notice the colors, textures, and flavors. Eating slowly helps you enjoy your food and recognize when you’re full.
Check in with Yourself: Throughout the meal, ask yourself, “Am I enjoying this?” and “Am I starting to feel full?”
Embrace Leftovers
Bringing containers for leftovers can help counteract the “last supper” mentality. Knowing that you can enjoy the meal again later can make it easier to avoid overeating during the main event.
Shift Your Mindset Before, During, and After
Before the meal, remind yourself that you can eat what you want without guilt or shame. Avoid labeling foods as “good” or “bad”—all foods have a place in a balanced diet.
During the meal, stay present and silence any negative self-talk. Focus on your body’s cues and enjoy the moment.
After the meal, reflect on the experience. If you overindulged, remember that one meal won’t derail your progress. Every meal is a chance to learn and grow. Focus on the positive aspects—the flavors, the company, and the joy of the gathering.
Your Balanced Approach to the Holidays
If you’re looking for more strategies to navigate the holiday season, my Thrive Through the Holidays guide is here to help. It’s filled with actionable tips to help you enjoy this time of year without stress or guilt. You’ll find advice on nutrition, fitness, and healthy habits to support your well-being while still indulging in the festivities.
Remember, the holidays are about connection, joy, and balance—not restriction or guilt. With the right mindset and approach, you can create a positive relationship with food that lasts well beyond the holiday season.
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