I adore the holidays! I especially love Thanksgiving as it is focused on food, family and getting cozy with the people you love around the dinner table. We all have holiday memories around food from childhood plus our current traditions with family and friends that we look forward to all year long.

However, holidays can stir up emotions such as joy, nostalgia, stress, and grief triggering emotional eating. And of course, it is hard to say no to Aunt Josie who is pressuring you to have a second helping of her famous pie, but remember boundaries are key in every area of life. A simple, “No thank you, I am stuffed” will usually do the trick.

Certainly, this is not a time to focus on weight loss or cutting out your favorite foods. However, the truth is I often get panicked messages from my clients after the New Year, frustrated that the scale is ten pounds higher, the bloat is back, brain fog has taken over, and they feel off kilter. Does it have to be this way? Heck no! With a few mindful habits, you can enjoy the season and stay on track with your health goals. 

Before we dive into the details, ask yourself, “How do I want to feel when the holidays are over?” Your answer will guide your actions, and that connection with your intentions can be your north star throughout the holiday season.

Pro tip #1: Do Not Skip Meals to “Save Calories”!

I have tried this strategy before, and it always backfires as our bodies hunger cues and cravings go into overdrive when we restrict in this way. Then, when you arrive starving to the big feast, your brain will take over, and you will eat mindlessly and quickly, with the resulting bloating and discomfort to boot. 

A short aside, I still remember one horrible Thanksgiving gathering with multiple family friends where it was not our year to cook the turkey. This person who will remain unnamed did not get the bird into the oven until 5 p.m., and of course, that meant eating dinner at around 9 p.m. By that point, we were all low blood sugar, ravenous, and “hangry” so overeating and shoveling food into our pieholes ensued. Then we all went to bed with a full belly. Many of us could not sleep, and others woke up nauseous, dehydrated, and sick to their stomachs. UGH! Never to be repeated! Lesson learned…

Instead, my recommendation is to have balanced meals earlier in the day focused on protein, healthy fats and low calorie, fibrous vegetables. Having a couple key mantras is helpful such as “I will enjoy my favorite foods and stop when I am satisfied” or “I will listen to my hunger, not the clock or guilt.” It is all about intention and intuitive eating which allows satisfaction without the rebound binge.

This strategy also works when you are filling your plate at your office holiday potluck. Fill half your plate with vegetables, add lean protein, and eat until 80% full. Then finish with smaller portions of your favorite indulgences. Read more about how protein can be your ally below.

https://ellensyversen.com/protein-demystified

Pro tip #2: Stay Hydrated and Rested.

We often confuse hunger with thirst, and both dehydration and lack of sleep increase cravings and stress hormones. So, staying fully hydrated is key. Drink half of your body weight in ounces and add electrolytes for that deeper hydration. Electrolytes can also help with preventing a hangover if you do end up having a few cocktails or glasses of wine or beer. 

Read my hydration blog below for more information. 

https://ellensyversen.com/beating-the-dehydration-blues

I know it is hard to prioritize sleep when there are office parties, festive dinners, and numerous house guests. However, at minimum limit caffeine, alcohol, and large meals right before bed, keep your room dark, and stay as close as possible to your normal bed and wake time. 

Protect your bedtime as if it were an appointment! When stress goes up and sleep decreases, which often happens during the holidays, your body releases more cortisol, a hormone that increases appetite and fat storage especially around your middle. 

If you are having trouble calming down after a party, you can read something “boring,” listen to a guided meditation, or take a hot bath or shower. Also, this is the season where naps are a great idea!

Pro tip #3: Keep Moving (Even a Little!)

You may not be able to hit the gym every day during this time of year, but staying active keeps your metabolism humming. Taking post-meal walks with your family and guests will help with blood sugar balance. You can fit in a quick HIIT workout in the a.m. before the household wakes up, and do not turn down the opportunity to “shake a leg” at those holiday parties.

Exercise is a powerful stress modulator—it improves sleep, balances hormones, and stabilizes blood sugar, so adding movement will get you through the busy season in a more relaxed way. 

Pro tip #4: Be Smart About Your Libations. 

Eggnog, cocktails, and festive lattes can quickly add hundreds of calories. Some ideas are to choose lighter mixers like soda water or citrus instead of syrupy ones (i.e., vodka with club soda, bourbon with fresh lime juice). You can use a non-caloric natural sweetener to provide a bit of sweet to your cocktail like Monk Fruit, liquid stevia or liquid Allulose without negative consequences. 

Really enjoy that one glass of eggnog, sipping and savoring, and then you will be less likely to need five more glasses. Limit your fancy coffee drinks to one in the morning and make sure you are hydrating as discussed above. 

Pro tip #5: Think Mindful Versus Restrictive Eating. 

Be aware of whether you are really tasting your food. Are you putting your fork down between bites, chewing your food slowly until it is mush, and eating in relaxed versus stress mode? Slowing down will help you feel full faster and support your ability to digest your food, so you do not get that post meal bloat. 

Focus on eating until 80% full and wait fifteen minutes before you fill up your plate for the second time. It takes time for your brain to register that you are full, so if you wait a bit longer, you may not want that second helping. Many times, we eat just because there is still food on our plate, so it helps to check in with yourself halfway through the meal to assess if you are still hungry.

Pro tip #6: Set Realistic Goals – Intention Counts!

I am sure you have heard the phrase, “fail to plan, plan to fail.” This is true especially during the busy holiday season. 

What I like to do is set a few goals and choose a couple of strategies to maintain my wellness routines prior to Thanksgiving. I make sure to bring healthy dishes to potlucks that I enjoy, hydrate well, nourish myself before going to events, and eat slowly and mindfully during the festivities, enjoying every bite. 

By focusing on nutrient density, portion control, and mindful choices and mindful eating, you will start the New Year feeling strong not regretful and balanced not bloated. It is about learning how to nourish our bodies while honoring traditions so you will feel great in January. Staying connected to yourself, your body, and the people around you means that food can be a source of joy with choices shifting towards balance. You do not have to fear the holiday table; just meet the moment with awareness, eating with intention, and staying connected to your body. And that is truly a big win!

However, if you are a “Whatever, I’ll start fresh in January” person, no judgement here. That is a choice that you can make. 

I know I will be getting numerous phone calls from folks who need support, so feel free to reach out, and I will help you with a reset plan for 2026!