December has a way of racing by each year. Between holiday gatherings with friends and family, weekends quickly fill up, and meaningful memories are made along the way. It’s a season of gratitude—a time to appreciate the people in our lives and the joy of being together.
Of course, these celebrations often revolve around favorite desserts and festive drinks. The food is abundant, indulgent, and hard to resist. Then January arrives, and our snug-fitting jeans offer a not-so-subtle reminder of those delicious moments.
The good news? You can savor the season without sacrificing your goals. Below are practical strategies to help you enjoy your favorite holiday treats while keeping your waistline in balance.
Strategically Fill Your Stomach
When your stomach stretches and becomes full, nerve receptors in the stomach lining send signals to the brain indicating satiety. Importantly, the feeling of fullness is driven more by the volume of food consumed than by the number of calories it contains. In other words, a plate filled with vegetables can create a similar sense of fullness as a plate of brownies—yet the calorie impact on your body will be dramatically different.
During the holidays, many gatherings feature foods that are calorie-dense and low in nutrients. It’s also a season when people often give themselves permission to abandon their usual eating habits. Ironically, when we label certain treats as “off-limits,” we may be more likely to overindulge in them.
A more balanced approach is to eat strategically—prioritizing high-volume, nutrient-rich foods while allowing yourself to mindfully enjoy smaller portions of your favorite holiday desserts. This way, you can savor the season without feeling deprived or overdoing it.
Foods that are high in nutrient density and lower in calorie density—such as fruits, vegetables, and beans—help you feel satisfied while providing the vitamins, minerals, and fiber your body needs to function optimally. The key is not simply how much we eat, but what we choose to eat.
At your next gathering, consider starting with the healthier options. Fill your plate with nutrient-dense foods first and take time to enjoy them. This is also a perfect opportunity to drink a glass or two of water, which can further support fullness.
Once you’re comfortably satisfied, allow yourself to mindfully enjoy a small portion of the treats you’re craving. By prioritizing nourishing foods first, you’ll be less likely to overindulge in calorie-dense items—while still savoring your favorite holiday flavors.
Be The Turtle, Not The Hare
You may have heard that it takes about 20 minutes for your stomach to signal that it’s full. While this is a helpful general guideline, fullness is not an exact science. Several factors influence when your brain registers satiety, including the physical stretching of the stomach, your expectations about how filling a food will be, and the hormones and digestive signals released during eating.
By slowing down and eating more mindfully, you give your body time to activate these internal cues. When you pause between bites and truly taste your food, you’re more likely to recognize when you’re satisfied rather than overly full. The result? You naturally eat less overall—while still leaving room to enjoy that holiday treat you’ve been looking forward to.
Not only will slowing down the eating process reduce the chance of overeating, you may also feel more satisfied after each meal.
Jonathan Purtell, Registered Dietician
The next time you attend a holiday gathering, try shifting your mindset. Instead of telling yourself you can’t have something, remind yourself that you can enjoy a treat or two—after using the strategies above.
If you happen to overindulge, resist the urge to be overly critical. One event doesn’t undo your progress. Give yourself grace, refocus, and make a balanced choice at the next get-together. Consistency over time—not perfection—makes the biggest difference.