Ditch the Food Guilt and Enjoy the Holidays: 5 Simple Intuitive Eating Hacks

It's the most wonderful time of the year...to eat! The holiday season is a time for celebrating, spending time with loved ones, and indulging in delicious meals. But let's be real; for many of us, the abundance of food is anxiety-inducing. Thoughts of guilt may creep in, especially if you struggle with emotional eating or body image issues. I've been there: chronic dieting, cycles of restriction, compulsion, and guilt. I would use every ounce of strength to avoid "bad foods," only to see my cravings get so bad that I would stuff my face and feel terrible about it. Not fun. 

But there is a solution to enjoying the holidays without getting too caught up in food anxiety. Intuitive eating is a non-diet approach to health that help us reconnect with our body's natural hunger and fullness cues. It's based on the premise that we make our best food choices when we feel free around food and eat mindfully. It helps us learn about our bodies and honor our emotional and physical needs rather than miserably following strict rules.

I have been practicing intuitive eating for about seven years, and—to my surprise—this approach transformed my dysfunctional relationship with food. I didn’t think it was possible, but I radically changed my health and self-esteem. And dear reader, the holidays were so important in my journey for peace with food. So, I’m very excited to share these five tips for practicing intuitive eating during these celebrations.

1) Focus on the social aspect of holiday meals:

Remember that the holiday season is primarily about connecting with others, not just about eating. Take a moment to remind yourself of what you are doing there and enjoy the event for what it is. As you walk into any holiday gathering, remember that this is a special moment you deserve to enjoy, and nothing you eat or do not eat can change that. It might feel simple or obvious, but you would be surprised by how much of our food anxiety comes from losing perspective of what we are doing. The food is just there as an accessory to enhance the experience. Give yourself time to let this sink in, and stay present. I like doing a quick meditation before getting to any social event to stay grounded and open. 

2) Remember that health is *not* about a perfect diet

We are bombarded with diet culture messages that health is about eating "clean foods." Well, that would be true if we were all robots. But we have feelings, and food is essential in our emotional lives. Sometimes, sharing a chocolate Christmas cookie with a loved one *is* the healthiest option, even if the cookie has refined sugars and processed carbs. 

Foods are not "good" or "bad;" they are simply on a spectrum of nutritionally dense or empty. Sometimes, we must consider something other than nutrition. Eating occasional treats mindfully, especially in unusual social settings like the holidays, can be a healthy choice because they nourish us emotionally. Remember: there is no physical health without mental health. So, whenever you feel food anxiety creeping in, go back to your breath and remind yourself that food is also about human connection, culture, and tradition. 

During the holidays, you will probably be around foods you had as a child, usually those with the most emotional meaning. Don't run away from this; instead, lean into the soothing aspect of your food choices consciously and unapologetically. Allow yourself to ​​enjoy the food and the experience of eating. Pay attention to the taste, texture, and temperature; savor each bite. There is no food police; you are free to eat. But remember: you can totally practice food freedom while also practicing moderation. Ditch the "all or nothing mentality." This leads me to my 3rd tip...

3) Listen to your body and notice how overeating does not improve the experience. 

This is the most important and challenging tip I will give you, and it's at the center of intuitive eating. Frankly, I only began to understand this after a year of multiple trials and errors. So please, be gentle with yourself. 

As you eat, notice how you feel. Get back to your body without judging the experience. Ask yourself often: "am I enjoying this food? How is my body feeling?" Notice how the pleasure decreases as you start reaching satiety. No judgment–you don't want to feel like you have to slow down because it's a "bad food" or because you are ashamed, instead because you are learning about your hunger and fullness cues. Sometimes it’s hard to practice this tip when you are busy socializing, but just quickly check in with your body from time to time. Don’t take it too seriously; consider this experience a fun experiment of portion control. There is no right or wrong, you are simply getting curious about your body and how it feels. Have fun, and I promise that if you focus on feeling comfortable, moderation will come naturally. 

4) Recognize the harm of a scarcity mindset. 

Diet culture promotes an "all-or-nothing" mentality, which can lead to unhealthy behaviors such as "last suppers" – overeating on the eve of starting a diet. This mindset is why diets don't work. Our bodies and minds resist restriction and scarcity. During the holidays, it's essential to be aware of any "last supper" tendencies. Ask yourself if you are eating more than you need just because it's the only time you plan to allow yourself to eat certain foods. Remember that you can enjoy a variety of foods all year round. 

5) Practice unconditional self-love

Last but not least, give yourself grace. No matter how things go, be kind to yourself. And I don't mean this in a vague sense. Give yourself the same consistency and care you would show to someone you are trying to earn the trust of. If you feel any sense of guilt, take time to do something you enjoy, such as reading something you love, going for a walk, getting a massage, listening to your favorite song, or whatever simple activities give you pleasure. These actions will help remind your inner child that you are there for them no matter what. Building self-love and confidence takes time, so be consistent but gentle. This is a life-long journey.

I hope these tips will help you enjoy the holidays without the stress of food guilt. Happy feasting to you and your loved ones! May you allow yourself to feel abundant and unapologetic. And remember: you have the right to celebrate and enjoy yourself.