Happy Monday!
Do you feel bad about eating that Thanksgiving meal (and all the leftovers)? Are you beating yourself up about it today? And oh, look—Christmas is around the corner, and you’re already worried about starting that cycle again: eating, feeling guilty, overcompensating, and then swearing it’ll all change in the new year.
DON’T.
The Truth About Holiday Weight Gain
If you’re beating yourself up about your eating habits during the holidays, let’s put things into perspective:
To gain 1 pound, you need to consume 3,500 calories over your daily caloric needs. For reference, women need a minimum of about 1,600 calories per day, and men need at least 2,200. (Yes, ladies, it’s not fair—ugh!)
The average person consumes about 2,092 calories during their Thanksgiving meal. So, let’s do the math:
- It takes at least 1.5 Thanksgiving meals to gain a single pound.
- Even if you enjoy your meal and have two rounds of leftovers, you’re looking at maybe 2 pounds gained.
That’s it. Not 15 pounds in one day. Not some unmanageable disaster. Just 2 pounds max, and that’s assuming you completely overindulged the entire time.
Why Overcompensating Hurts More Than It Helps
The problem isn’t the Thanksgiving meal. The real issue arises when people feel so guilty about their holiday eating that they spiral into unhealthy behaviors.
Some people dramatically cut back on food, eating well below what their body needs to function. Others swing the other way and turn to emotional overeating, which only compounds the guilt. Neither of these extremes is helpful or healthy.
What to Do Instead
1. Enjoy Yourself Without Guilt
Remember, the holidays are about connection, joy, and gratitude—not about obsessing over food. Savor your meals, enjoy the time with your loved ones, and remind yourself that balance is far more important than perfection.
2. Practice Moderation
Instead of restricting or overindulging, aim for moderation. Enjoy the dishes you love, but listen to your body’s hunger and fullness cues. You don’t have to eat everything on the table, but you also don’t have to deprive yourself.
3. Focus on the Bigger Picture
One day—or even a week—of indulgent eating doesn’t define your overall health. What matters is the pattern of your choices over time. If your usual routine involves balanced meals and regular movement, one holiday meal won’t undo all your progress.
4. Move Because You Love Your Body, Not to Punish It
Instead of over-exercising to “burn off” a meal, focus on movement that makes you feel good. Take a walk after dinner, play with your kids, or dance to your favorite holiday playlist. Movement should be about joy and self-care, not guilt.
5. Set Realistic Holiday Goals
Rather than trying to “lose weight” during the holidays, aim to maintain your current weight and enjoy yourself. Shift your focus from dieting to making mindful, sustainable choices.
6. Be Kind to Yourself
Most importantly, stop beating yourself up. Self-compassion is critical for a healthy relationship with food. Talk to yourself the way you’d comfort a friend—remind yourself that one meal isn’t the end of the world.
