How To Get Through the Holidays Without Feeling Guilty

I wanted to title this “How to Get Through the Holidays Without Feeling Bloated, Guilty, or Like You Need to Start Your Whole Life Over in January,” but WordPress told me that’s a tad overkill. Anyways, let’s talk turkey…

You see a friend after the holidays and you can see it before she even says a word.

Their face is puffy. And you’re wondering if there’s a baby bump even though you know she’s on birth control. There’s an unspoken look of post-holiday shame that screams, “The holidays absolutely steamrolled me.”

And listen, if you’re a woman in perimenopause or menopause, the holiday stumbles feel like major crashes. Hormones feel unbalanced, Blood sugar is more of a roller coaster. Sleep is not as sound, excluding the post-carb comas.

But here’s the good news….

It does not have to be this way.

You see, holiday eating isn’t a willpower test.

Rather, it’s a strategy reboot.

Give your body a loose plan and realistic expectations, and suddenly you’re not ending December feeling like you need to repent for your food choices.

Here’s exactly how I coach women to stay sane, healthy, and human during the most tempting food season of the year.

Start With Stability: Protein + Produce First

Holiday meals are like a perfect storm of sugar, alcohol, emotional eating, and Judy-from-the-family-dessert-table handing you a third slice of pie because “you look too skinny.”

Skip the drama and start with a structure your metabolism loves, especially if your hormones are fluctuating.

Build your plate around:

• Protein: turkey, chicken, lean beef, fish
• Produce: roasted veggies, salads, greens, colorful sides
• If you’re vegetarian, skip the ultra-processed soy junk like Tofurky; eat natural foods like beans, tempeh, edamame (whole soy beans)

So what’s the strategy behind loading up on lean protein and veggies? For starters, protein and fiber keep you full. And unless you’re eating a massive steak, protein usually doesn’t cause big sugar spikes. Especially when you pair protein with fiber, blood sugar levels are better balanced. Also, by filling your belly with fiber first, you’ll have less appetite and desire for mindless grazing foods like dinner rolls, corn bread and stuffing. Stuff your face with asparagus so you’ll avoid lots of stuffing!

This is not to say that you can’t have your stuffing and mashed potatoes, and eat it too. The point is that once you’ve eaten your stabilizers, the mashed potatoes, stuffing, and cornbread become things you enjoy…not things that own you.

Be Intentional. Not Restrictive.

Holiday eating often becomes mindless eating. You’re chatting, laughing (hopefully; hopefully not having a family blowout). You get distracted.

Suddenly three dinner rolls have vanished and you swear you blacked out somewhere between the cranberry sauce and the potato salad.

Want to avoid this scenario? Here’s a skill I teach all my clients: intentional selection.

What’s intentional selection? The simple way to explain it is by asking yourself the following question several times at every holiday gathering:

Do I actually want this… or is it just sitting in front of me? Am I putting it on my plate because it’ s there?

If you’re going to indulge, do it on purpose and make it something you actually enjoy, as long as you first eat plenty of lean protein and produce (veggies) beforehand.

Mindless grazing is what derails people; it’s not the one or two foods you chose with full awareness.

Keep a Routine… Just Not a Perfect One

You do NOT need to go into military mode over the holidays. But keeping some familiar rhythm helps your metabolism stay steady:

• Keep your usual meal structure most days
• Get movement in, even if it’s shorter. In other words, if you usually hit the gym for an hour, on a holiday, shoot for a shorter workout.
• Use post-meal walks to help digestion and balance blood sugar.
• Eat a large, protein and fiber meal about 4-5 hours before a holiday party meal so you’ll eat less later.

Remember, don’t be so strict with holiday rules (“I must work out daily”). Holiday rules are meant to be broken but not totally abandoned.

Real Holiday Questions I Get (and Realistic Answers)

Q: Should I fast or work out extra after a big holiday meal?

A: Please don’t.

Compensation spirals into more overeating later. Just return to your normal rhythm the next day:

• plenty of lean protein
• produce (veggies you actually like; don’t force it)
• water
• movement

Q: How much holiday alcohol is “too much”?

Official guidelines say 0–2 drinks per day, depending on body size.

Alcohol is still alcohol even if the rim is dipped in nutmeg and nostalgia.

If tradition is important, alternate:

• flavored seltzers
• mocktails
• holiday tonics

Your liver will thank you.

Q: What do I do about a family member who keeps pushing food on me?

This is emotional, not nutritional. A gentle line works wonders: “I love your cooking, I’m just trying to stick to portions that help me feel good.” If that feels too awkward, ask for a to-go plate. That way they feel appreciated, and you stay in control.

(Feeding it to the dog under the table also works. I’m not saying I’ve done it… I’m just saying it works. Wink. Wink.)

Happy holidays and good luck. You’ve got this!

Until next time,

Jenna Witt, NP