10 ways to avoid binge eating at Christmas

Christmas – the festive season full of joy, celebration, and yes, delicious food. If you are a binge eater, it can also be a time of stress and overwhelm. To help you navigate this Christmas without falling into binge-eating patterns, here are 10 practical tips to keep you feeling in control, mindful, and at ease with your food choices.

By the way, if you would like to listen to this one as a podcast episode you can do that here…..

1. Listen to your body

Intuitive eating 101 here: tune into your body and think about your hunger and fullness signals before eating. Asking yourself, “How hungry am I right now?” before eating, and “am I getting full yet?” while eating can really help you to stay in control.

When you’re in tune with it, you can trust your body to tell you when it’s had enough, even if there’s food left on your plate. The choice is then yours – do you keep eating, or do you stop? There’s no right or wrong answer. If you choose to continue, because you’re enjoying the food so much, you can do it knowing you had the control. And if you choose to stop, there will be more food available later.

Remember, it’s okay to say “no, thank you” to food, even when others are encouraging you to eat more. I know this one is tricky, but again, knowing there is more food available when you’re ready to eat again can help you to be comfortable saying no in the moment. You can always ask them to put it aside on a plate for you and you’ll have it a little later. Then you’ll definitely know it’s there for you later!

 

2. Ditch the all-or-nothing thinking

At Christmas it’s easier to do one thing or the other – eat perfectly and don’t touch the “bad” stuff, or bin the diet altogether and go for it (cue the binges….). 

It’s about finding a middle ground that feels good for you. If you can let go of rigid expectations around what you will and won’t let yourself eat you can enjoy food as a part of the Christmas celebrations.

And on that note, avoid labelling foods as “good” or “bad” is a no-no! All foods have a place in your diet. All foods have something to contribute.

If you do have a binge, remind yourself that it’s, not the end of the world. Although it can leave you feeling a range of horrible emotions, you can let it go and decide to enjoy the rest of your day without restricting to make up for it.

 

3. Plan ahead for christmas events

Party time, family visits, food and drink everywhere! It’s easy to feel overwhelmed by all the choices and expectations. Decide in advance how you’d like to approach this. How will you allow yourself to indulge in your favorites? How will you be setting some boundaries around what feels comfortable for you?

If you know it’ll be a while before you can eat once you arrive, maybe eat a snack or light meal beforehand so that you don’t show up overly hungry and end up bingeing when the food does arrive. This is NOT about restricting the amount you eat at the party – it’s about preventing the binge response when you do have access to food.

Consider bringing a dish you feel comfortable eating if you’re attending an event. This can help you feel more relaxed knowing there will be something you enjoy and feel good about eating. It’s also a way to share your favorite food with others, which can be a great conversation starter and add to the festive spirit.

 

There’ll be parties for hosting, marshmallows for toasting, and caroling out in the snow.

Edward Pola and George Wyle

4. Staying mindful during meals

Super important – slow down while eating. Chew your food thoroughly and savour the flavours. 

Putting your fork down between bites every now and then can also give you time to assess your fullness as you are eating.

Although it’s hard with all the people and festivities around, try to give some focus to the experience of the meal while you are eating. If you are appreciating the enjoyment of the food you will be more satisfied with it, which in turn prevents that binge episode of looking for something else to fill the gap.

5. Make peace with leftovers

Ok, there’s always going to be leftovers at Christmas, right? 

Reminding yourself that food will still be there tomorrow can help you to remember that you don’t need to eat it all today. 

Often we binge on the food we love because we worry it will be gone soon, but if your house is anything like mine there will still be some left for you to enjoy again tomorrow.

Store leftovers in small portions or plate some up specifically for yourself for later if that helps you to know that it’s available again when you want it. Give yourself permission to freeze some of that food for another day. Who said Christmas pudding is just for Christmas??

6. Address emotional triggers

Reflect on what emotions or situations might lead you to eat for comfort. 

Are you likely to be feeling stressed, lonely, or overwhelmed? Are you going to feel pressure from others? 

Recognising these triggers can help you to pre-empt them and prepare for them so that you’ll be able to pause and decide how to best take care of yourself in the moment.

Create a list of alternative ways to manage the emotions when they arise. What will help you? Could you suggest taking a walk and “getting some fresh air” before the board games come out? Could you take some quiet time and journal or just breathe? 

Could you just take yourself off to the bathroom for a few minutes of peace and quiet? 

Don’t hesitate to step away from overwhelming situations, even if just for a moment of calm. Your wellbeing is the priority, even at Christmas.

 

7. Set realistic expectations

Give yourself permission to enjoy festive foods without guilt. Food is a very valid part of the joy of Christmas. We connect with others over food, and it has emotional links. You are allowed to enjoy that. 

Remind yourself that balance is key; it’s okay to indulge and still feel in control. It’s ok to have multiple servings of whatever you’re eating – if you’re tuned in and considering how you feel that is not a binge. You’re simply enjoying the food. 

Plus, you’re probably going to have your fair share of all types of food anyway – hands up if your Christmas lunch comes with a mountain of vegetables, and you’re eating those leftovers with the leftover turkey the day after?! 

Avoid placing pressure on yourself to “get everything right” during the holidays. There is no right, there is no wrong. When you start thinking about what has been wrong with your eating you’re likely to trigger those pesky guilty feelings, and then the binge is right around the corner, so instead try to be kind to yourself and know that you’ll not achieve perfection in your eating (whatever that is anyway!).

8. Create non-food focused moments

Plan activities that aren’t centred around food. Taking your mind off food and drink for a while can give you the break you need and prevent that binge episode.

We love a board game in our house. Maybe you could try some Christmas crafts, or a Christmas movie marathon.

Perhaps go a little bigger and organise a festive walk to enjoy the lights and decorations in your neighbourhood. Getting a little movement in your day will make you feel fab, as well as the joy of seeing the effort everyone has made.

9. Create boundaries & get support

Boundaries are super important. Decide what yours are and how you’re going to maintain them. 

This could mean politely declining extra servings, setting limits on how long you spend in potentially triggering situations, or simply voicing your needs to loved ones. Boundaries protect your wellbeing and make it easier to stay in control of your choices throughout Christmas.

Communicate them clearly to others with loved ones who might pressure you to eat or comment on your food choices. You can be nice but firm at the same time.

And as above, take breaks from busy gatherings if they feel overwhelming.

Talk to someone you trust or seek professional support if you’re struggling. Opening up can provide relief. Allow others to help you navigate challenging moments. Whether it’s a trusted friend, family member, or a coach (like me!), sharing your feelings can help you to have tools and people on hand if things feel tricky. Don’t struggle alone.

10. Know that Christmas doesn’t go on forever

At the end of the day, the Christmas period is temporary. Before you know it January will be here, the decorations and tubs of chocolates will have disappeared, and you’ll be back in the routine of “normal” life. 

Allow yourself to enjoy the special moments of Christmas. It’s only here for a short while. Enjoy making the memories, time with people you love (or don’t love 😋), the lovely food that we get at this time of year, and the warm, fuzzy feeling that it all gives you. 

I’d love for you to not be weighing yourself right now, but if you are still stepping on the bathroom scales, and the numbers do change, or your body feels bloated and uncomfortable from everything that Christmas has gifted you, trust that your body will guide you back to balance once the holidays are over. It always knows where it needs to be. The changes from this indulgence are only temporary.

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