Tips for Being an Intuitive Eater Around Christmas
The festive season can be a tricky time when you’re on a journey toward food freedom and a healthy relationship with food and exercise. Christmas brings with it festive meals, social gatherings, and, unfortunately, a lot of diet culture chatter. For those practicing intuitive eating, the pressure can feel overwhelming. But the good news is that you can navigate the holiday season in a way that honors your body and supports your well-being.
Here are some tips to help you stay true to your intuitive eating practice around Christmas, while also managing food rules and comments from family.
1. Give Yourself Permission to Enjoy Food
Intuitive eating is all about honoring your hunger, respecting your fullness, and giving yourself unconditional permission to eat the foods you love. Christmas is a time for enjoyment, and that includes the festive treats that come with it. Remind yourself that no food is "off-limits" or "bad." It’s okay to indulge in your favorite holiday foods without guilt.
Instead of approaching Christmas with a mindset of restriction, allow yourself to enjoy what you’re craving. Trust that your body will guide you toward balance.
2. Set Boundaries Around Diet Talk
Diet culture tends to rear its head during holiday gatherings, with family members making comments about food, weight, and exercise. Whether it’s Aunt Susan talking about her latest diet or someone making comments about how much they’ve eaten, these conversations can be triggering when you’re working on your relationship with food.
It’s okay to set boundaries. You might say something like, “I’m focusing on listening to my body and enjoying the holidays without worrying about diets or weight,” or, “I’d rather talk about something other than food and diets—how’s work going for you?” Redirecting the conversation can help protect your mental and emotional well-being.
3. Challenge Food Rules
If you’re recovering from disordered eating or diet culture, food rules can still linger in your mind, especially during the holidays. Whether it’s thoughts about earning your food with exercise or avoiding certain foods because they’re labeled as “bad,” these rules can make the holiday season feel stressful.
Challenge those food rules by reminding yourself that all foods fit, and no single food will make or break your health. It’s about the bigger picture—one meal or dessert doesn’t define your relationship with food. The more you practice letting go of food rules, the more you’ll strengthen your trust in your body.
4. Focus on Connection, Not Calories
Christmas is about more than just the food—it’s a time to connect with loved ones, share experiences, and create memories. Shift your focus away from calorie counting or food anxiety and toward enjoying the time spent with family and friends. Be present in the moment, engage in conversations, and soak in the festive atmosphere.
When you focus on the connection and joy of the holiday season, food becomes just one part of the experience rather than the center of attention.
5. Listen to Your Body’s Signals
Intuitive eating is about tuning into your body’s hunger and fullness signals, and this is just as important during the holidays. Before reaching for another serving, check in with yourself: Are you still hungry? Are you eating out of enjoyment or obligation? It’s okay to eat past fullness if that’s what feels right to you, but practicing mindfulness can help you stay connected to your body’s needs.
If you find yourself feeling overly full or uncomfortable, remember that this is normal and part of the learning process. There’s no need for guilt—just listen to your body’s cues moving forward and trust that it knows how to find balance.
6. Plan for Self-Care
The holidays can be busy and stressful, so don’t forget to prioritise self-care. This might mean taking breaks from social gatherings to recharge, going for a walk to clear your mind, or setting aside time for activities that help you relax.
Self-care is also about nourishing your body in a way that feels good for you, whether that’s through movement, rest, or mindful eating. Tune into what your body needs, and be gentle with yourself if things don’t go exactly as planned.
7. Give Yourself Grace
Finally, remember that intuitive eating is a journey, and the holidays can be challenging. It’s okay if you have moments where you feel overwhelmed or slip back into old habits. Give yourself grace and compassion—every step you take toward food freedom is progress, even if it feels imperfect.
Christmas is just one part of the year, and you’re allowed to enjoy it without the weight of diet culture holding you back. Trust yourself, embrace the festive season, and continue to work toward a healthier, more intuitive relationship with food and exercise.
By focusing on these tips, you can navigate Christmas 2024 as an intuitive eater, enjoying the holidays on your terms while staying true to your journey of food freedom.
Be kind to yourself,
M x
