Ah, the holiday season is upon us. It's that time of year when the most wonderful thought on everyone's mind isn't whether they’ve got enough presents under the tree or if they’ve RSVP'd to the annual ugly sweater party — it’s whether they’re going to survive that extra scoop of mashed potatoes or third helping of pecan pie. Yes, according to a recent survey, a solid 39% of Americans are wringing their hands over holiday overeating.
And, unsurprisingly, the health and wellness experts are here, holly in hand, offering their advice on how to indulge "responsibly." They’ll teach us how to snack wisely, how to strategically eyeball portions, and how to maintain our waistlines in the face of Grandma’s annual cookie platter. But before we dive into their well-intentioned (and often eyebrow-raising) tips, let’s take a step back and examine the myths that are getting folks tangled in tinsel over their calorie counts.
Myth #1: Skipping Breakfast Means You Can Guiltlessly Gobble Down Dinner
One classic strategy for Thanksgiving and other holiday feasts is to “save calories” by skipping meals. After all, why not arrive at your family dinner looking and feeling like a starving contestant on a survival reality show? Registered dietitian Lisa Moskovitz warns that starving yourself to prepare for holiday meals is a terrible idea that could result in binge eating, digestive discomfort, and possibly eyeing Aunt Linda’s green bean casserole like it’s a life raft.
Here's the truth: skipping meals to make room for holiday indulgence just makes your body freak out and store food with a vengeance. Picture your body as a squirrel, hoarding every calorie it can because it senses that you’re playing calorie chicken. So go ahead, eat that lunch — or at least something that’ll tide you over and prevent you from inhaling the entire bread basket.
Takeaway: Have a normal breakfast, maybe a light lunch, and just accept that eating three full meals in one day isn’t a crime. The holiday calorie police won’t arrest you.
Myth #2: Detoxing is Required After the Holidays
We’ve all heard it: "Oh, I’ll just detox after Thanksgiving!" Or worse: "I'm planning a juice cleanse after Christmas." Because nothing says "I’m ready for New Year’s!" like a bottle of green sludge that tastes like lawn clippings. But experts, including dietitian Amy Goodson, remind us that our bodies are impressively efficient at cleansing themselves without a fancy regimen. Spoiler alert: you already have organs that do this. They’re called your liver and kidneys.
Detoxes and cleanses don’t just add unnecessary misery after a joyous holiday feast; they can actually mess up your metabolism and put your body on the yo-yo diet train to nowhere. Instead of beating your body into detox submission, consider drinking water, eating some fruits and vegetables, and moving on with your life.
Takeaway: Holiday food isn’t poison, and you’re not a human science experiment that needs purging. If you’re really feeling guilty, maybe try taking a walk instead of voluntarily entering a week-long juicing prison.
Myth #3: Holiday Weight Gain is a Foregone Conclusion
If you believe the hype, holiday weight gain is practically as guaranteed as carols and twinkle lights. But Goodson claims that the pounds piled on during the holidays are usually a mere one pound. That’s right — all the stress and guilty glares at the dessert table amount to maybe a pound or two. And guess what? If you accidentally gain a smidge, it isn’t permanent. Your body is not conspiring to lock in holiday pounds as a lasting tribute to the season.
The key here is perspective. The holidays aren’t about the extra pound you might gain. They’re about the experiences, the memories, and occasionally, the third slice of pie.
Takeaway: A pound isn’t the end of the world. Repeat after me: one. single. pound. Your skinny jeans will survive it.
Myth #4: Eating After 7 PM Will Magically Turn Everything You’ve Eaten into Fat
Ah, the dreaded late-night eating myth. Goodson and her crew want us to know that it’s not when you eat, but how much you eat. Your body doesn’t transform into a calorie-storing gremlin after sunset. Indulging at that late-night holiday party won’t automatically cause you to morph into an overstuffed holiday ham. So go ahead and indulge — even if the clock strikes midnight.
Just as a reminder, though, perhaps keep a pillow handy. Those rich foods might make it a little hard to get your post-feast snooze in, which may explain why sleep plays into some of those next-day cravings. But the food you eat? It’ll digest no matter what the clock says.
Takeaway: Eating at night isn’t the problem. Believing that your body will betray you for eating Grandma’s famous lasagna at 8 PM, however, just might be.
Myth #5: All Holiday Foods Are Bad for You
The sad truth is that holiday foods get a bad rap. Experts like registered dietitian Roxana Ehsani remind us that even the rich holiday spread includes foods packed with nutrition. Turkey? High in protein and B vitamins. Sweet potatoes? Loaded with vitamin A, potassium, and fiber. Even your beloved pumpkin pie has vitamin A in spades. Yes, some holiday classics can be nutritional gems — you just have to look beyond the frosting.
Now, sure, your frosted cookies and rich fudge might not rank high in terms of daily fiber, but the “bad for you” label is more myth than fact. So go ahead and relish the “bad” holiday foods. They might just surprise you by being better for you than that dry January granola bar.
Takeaway: Not every holiday food is out to destroy your diet. Many of them are packed with nutrition — and even the purely indulgent ones aren’t there to sabotage you. They’re there to be enjoyed.
Indulge Responsibly? A Few Actually Useful Tips
Now that we’ve busted some of the more ridiculous myths, let’s talk about what “responsible” indulgence actually means. It’s not about denying yourself or turning a blind eye to the buffet. Instead, experts recommend a few simple, realistic tricks to help you balance enjoyment with sanity.
1. Have a Snack Beforehand
We’ve all been there — heading to a party ravenous, and, oops, hello cookie binge. A snack with some carbs and protein can keep you from making every hors d'oeuvre your personal main course. Think Greek yogurt with berries, or some nuts and an apple. These are the types of snacks that make you feel human and not like a starving hunter-gatherer.
2. Eat Mindfully and Savor Each Bite
Dietitians suggest slowing down and taking the time to enjoy your food. Listen, if you’re going to eat a slice of Grandma’s famous pie, don’t do it while staring blankly at your phone. Be present. Experience every bite like it’s the last episode of your favorite show — savor it.
3. Stay Hydrated and Well-Rested
This one’s simple: drink water, sleep, repeat. Hydration and a good night’s sleep are actually way more influential in keeping your appetite in check than skipping meals or chugging green juice. Holiday burnout isn’t doing anyone any favors, least of all your taste buds.
4. Step Away from the Table
Ever notice that hanging around the food table turns you into a grazing machine? Take your food, sit somewhere else, and enjoy it without the gravitational pull of those tantalizing platters. Your stomach will thank you later.
5. Don’t Feel Guilty
Look, the holidays are short, and holiday foods are a rare seasonal treat. Skip the guilt and remember that you’re allowed to enjoy your food. As Lisa Moskovitz says, "Holidays are not the time to diet." So live a little. The treadmill will still be there in January.
Final Thoughts: Indulge, Don’t Obsess
We spend so much time agonizing over our holiday calories that we risk losing sight of what the season is actually about. You won’t remember the second helping of mashed potatoes, but you will remember the people you shared them with. Instead of focusing on all the so-called “rules,” let’s just remember the basics: enjoy the food, enjoy the people, and ditch the guilt.
So this holiday season, grab that cookie, pour yourself some eggnog, and roll your eyes at the calorie counters and detox cleansers. After all, the only real rule of holiday eating should be to have fun — and maybe wear your stretchy pants. Cheers!