How to Enjoy Holiday Treats Without Guilt or Overeating
Every year around this time, I hear people say things like, “I have no self-control around Halloween candy,” or “I’ll just start over in January.” Between the parties, baking, and leftovers, it can feel like the entire season is one long test of willpower.
But what if the problem isn’t the food, or you, but the story we tell ourselves about it?
Why We Feel Out of Control Around Holiday Food
As we move through fall and winter, we face a nonstop parade of food-centered celebrations: Halloween candy, Thanksgiving pies, Christmas cookies, New Year’s toasts, and everything in between.
It’s easy to feel “out of control”. You might catch yourself thinking:
“I need to get all the candy out of the house after Halloween.”
“I’ll just go all in now and start fresh in January.”
“I only get this once a year. I better enjoy it while I can.”
These thoughts come from a scarcity mindset: the belief that certain foods are rare, limited, or only “allowed” once a year. That belief can make us eat more impulsively or feel guilty afterward.
The Mindset Shift That Changes Everything
Here’s the truth: holiday foods aren’t limited to the holidays.
You can buy candy in February, bake pumpkin pie in April, or make your grandma’s fudge in July. When we realize that these foods are always available, we take away the pressure to “get it all in now.”
This simple reframe, “I can have this anytime,” helps reduce urgency and allows you to eat with more calm, choice, and trust in yourself.
How This Simple Reframe Reduces Guilt and Overeating
When you believe a food is rare, you’re more likely to eat it reactively, whether or not you’re hungry. That often leads to discomfort or guilt.
But when you remind yourself that you can have it anytime, you start eating from a place of permission rather than panic. You can have a few pieces of candy without feeling the need to finish the whole bag. You can enjoy a slice of pie and know you can always make or purchase another one later.
That’s the foundation of intuitive eating during the holidays: trusting your body, not the calendar.
How to Eat More Intuitively Through the Holidays
Here are a few small mindset and behavior shifts that make a big difference:
Pause Before Eating. Ask yourself, “Do I actually want this right now, or do I just feel like I should because it’s special?” This helps separate desire from obligation. It can also help us recognize if we’re feeling physical or psychological hunger
Rate Your Enjoyment. If it’s a 10/10 favorite, slow down and savor it. If it’s just okay, it’s fine to skip it or not finish it. This helps you tune into satisfaction, not scarcity.
Keep Your Favorites Around Year-Round. Sometimes baking that “holiday-only” dessert in March or buying candy in June is the best way to show your brain that food isn’t scarce.
Let Go of All-or-Nothing Thinking. You don’t have to be “perfect” or “off the rails.” You can simply choose what feels good in the moment and know that balance happens over time, not in one meal.
You’re Allowed to Enjoy Food
This isn’t restriction, but rather, permission.
You’re allowed to enjoy your favorite foods. You’re allowed to say no to the ones you don’t love. You’re allowed to trust that food will always be there when you want it.
Try this simple reframe as you move through the holidays:
“I can have this now if I want to. And I can also have it later if I want to.”
That reminder can help you feel more grounded, less guilty, and more in control around food.
Food Isn’t the Enemy
Holiday foods aren’t the enemy. When you realize you can have them anytime, you stop eating from scarcity and start eating from self-trust.
You can enjoy holiday treats without guilt by reframing how you think about them—reminding yourself these foods are available year-round helps reduce urgency and overeating.
So this season, skip the guilt, slow down, and enjoy what you love. You’ll not only feel better physically, but you’ll also build a healthier, more peaceful relationship with food. One that lasts long after the holidays are over.
Want more holiday-inspired support as you navigate this busy season? Sign up for Kate’s weekly email each Friday. Get nutritional nuggets, recipes, troubleshooting, and more reasons to ditch restrictive diets and find a flexible (and enjoyable) approach to your nutrition this holiday season.
Zach Anderson
Cycle instructor, gym bro, and certified women’s coach guiding high-achievers, neurodivergent folks, and social butterflies toward sustainable change.
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