Holiday Food Guilt? You Didn’t “Fall Off the Wagon” — You Enjoyed a Holiday Meal. Breathe.

The holidays roll in with two things:

✨ Comfort food and cozy vibes

😬 Guilt, food rules, and

🤷‍♀️“I’ll start over Monday” energy.

Every year, beginning with Thanksgiving, I hear the same thing from clients and members:

• “I fell off the wagon.”

• “I was doing so well until this week.”

• “I ruined my progress.”

• "I gained weight!"

No, you didn’t. You ate a meal. Maybe a few. Maybe you had seconds. Maybe you had dessert and a little late-night mac & cheese. That doesn’t make you weak. It makes you human. It’s the diet culture soundtrack in your head that’s the problem—not the mashed potatoes. And let's say you put on a pound or two... it is not the end of the world! We can get right back on track! Besides the stress of it all can hinder your results almost as badly as those extra carbs.

Where the Guilt Really Comes From (Hint: It’s Not the Turkey)

Holiday food guilt doesn’t magically appear with the stuffing. It usually comes from:

• Years of associating food with being “good” or “bad”

• Family comments like “Do you really need that?” or “I’m being bad today”

• Social media posts about “burning off” Thanksgiving dinner

• Old “clean plate club” rules mixed with new “eat as little as possible” rules

That’s a mental tug-of-war nobody wins. You’re not failing.

Repeat After Me: One Day Didn’t Ruin Your Progress

Let’s get something straight:

• One holiday meal did not erase your workouts.

• One weekend did not destroy your metabolism.

• Your body does not panic and store everything as fat because it’s Thanksgiving.

Your progress is built on patterns, not a single day. It’s what you do most of the time that shapes your health—not what you ate on one Thursday in November.

If you’ve been:

• Moving your body regularly

• Drinking your water

• Eating balanced meals most days

• Getting more intentional about your choices …then your foundation is stronger than you think. A holiday plate is a blip, not a breakdown.

Food Is Culture, Comfort, Memory… Not a Morality Test

For a lot of us, holiday food isn’t just food. It’s:

• Your grandma’s recipe that nobody measures but somehow always tastes the same

• The mac & cheese your cousin makes that disappears before people sit down

• The one time everyone actually sits at the table together

You are allowed to participate in those moments fully. You don’t have to nibble at life while everyone else feasts on it. You can:

• Eat the cornbread

• Say yes to the yams

• Enjoy the dessert…without having to “earn” it with a brutal workout or “undo” it with a cleanse.

What If You Did Go Overboard?

Let’s say you didn’t just enjoy a plate—you went in. You’re bloated, sluggish, maybe a little annoyed with yourself, scrolling online looking for detox teas, 1,200-calorie meal plans, and a workout that will make you “sweat out the bad decisions.”

Pause.

Instead of punishing yourself, try this:

1. Name what you’re feeling, not who you are.

“I feel uncomfortable and overstuffed” is very different from“I’m disgusting” or “I have no discipline.”

One describes your state. The other attacks your identity.

2. Hydrate and move gently.

Not to “fix” anything—but to help your body regulate.

• Drink some water.

• Take a walk, stretch, or do light movement.

• Breathe. Literally. Deep breaths help your nervous system calm down.

3. Go back to your regular habits—not extremes.

The fastest way to stay stuck in the guilt cycle is to swing from overeating to over-restricting.

Instead, ask:

• “What would make me feel better today?”Maybe that’s a balanced plate with protein, veggies, and carbs. Maybe that’s going to bed earlier. Maybe it’s getting your steps in.

Your body doesn’t need punishment. It needs consistency and care.

Let’s Retire the Holiday Food Guilt “Wagon” For Good

Honestly, I want you to throw away this whole “falling off the wagon” idea.

There is no wagon. There is only:

• Learning your body

• Adjusting your habits

• Making choices that honor both your health and your joy

Some days that looks like a nutrient-dense plate and a workout.Some days that looks like sweet potato pie and laughing with family until your face hurts. Both can coexist.

How to Shift Your Mindset This Holiday Season

If you’ve been beating yourself up since Thanksgiving, here’s how to start shifting:

1. Stop using punishment language.

Catch phrases like:

• “I was bad”

• “I cheated”

• “I need to work this off”

And replace them with:

• “I enjoyed my food”

• “I honored the moment”

• “Now I’m choosing what feels good next”

2. Focus on how you want to feel, not just how you want to look.

Ask yourself:

• Do I want more energy?

• Do I want to feel less inflamed and sluggish?

• Do I want my mood to be more stable?

Let those answers guide your next few meals and movement choices.

3. Build a “day after” routine.

Instead of a crash diet, create a gentle reset rhythm you can lean on after holidays, vacations, or parties. For example:

• A big glass of water in the morning

• A protein-forward breakfast

• A walk or light workout

• Some veggies with at least two meals

• A reasonable bedtime

This isn’t “earning” your food; it’s supporting your body.

If No One Has Told You This Yet…

You are allowed to enjoy the holidays without:

• Apologizing for your plate

• Explaining your choices

• Announcing your new diet every Monday

You’re allowed to:

• Nourish your body

• Honor your cravings

• Hold your goals

• And make room for joy

The wagon isn’t leaving you behind. You’re still on your journey—even if you took a pit stop at the dessert table.

Your Next Step (No Shame Attached)

Instead of spiraling about what you ate on Thanksgiving, try:

• Planning your next three balanced meals

• Scheduling your next workout or walk

• Drinking a little more water today

• Writing down one way you’d like to feel in your body by New Year’s

  • Not smaller. Not “fixed.” Just stronger, calmer, more energized, more you.

Because that’s what wellness is really about. If you’d like support staying consistent without the guilt and perfectionism, this is exactly what I coach my members on—how to build a healthy lifestyle that leaves room for both kale detox juices and mac & cheese.

You didn’t mess up. You’re not starting over from zero. You’re just… continuing. And that’s more than enough. 💛

✨ Nourish. Move. Glow.🌿

Disclaimer:

The tips and information shared in this blog are for educational and informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making decisions regarding your physical or mental health, including starting any new exercise or nutrition program, especially if you have underlying medical conditions, injuries, or mental health concerns.