From decadent feasts to endless party platters, festive cocktails and indulgent desserts, it’s no wonder this time of year feels like a never-ending buffet. And while all of this can be part of the holiday magic, it can also leave you feeling overly full, sluggish and wondering why your ability to say no seems to have disappeared without notice.
Sound familiar? You’re not alone. Overeating during the holidays is something so many experience. And here’s the thing – it’s not a lack of willpower. There are usually so many factors at play, biologically, nutritionally and emotionally. Yet, here’s the good news: once you understand what’s really driving those urges to overeat, you can approach the holidays with more awareness and self-compassion. You don’t need to feel deprived or overly restrictive – this is about making choices that help you feel good, both in the moment and after the celebrations are over.
Let’s explore why overeating tends to creep in this time of year.
Alcohol’s role in appetite
It’s no secret that alcohol flows more freely during the festive season, but did you know it can disrupt the hormones that regulate your appetite? Alcohol interferes with leptin, the hormone that signals to your brain that you’re full. It can also lower your inhibitions, making it easier to reach for extra snacks or that second (or third) helping at dinner. Be mindful of how much you’re drinking and alternate alcoholic beverages with water or sparkling water to stay hydrated. Avoid drinking on an empty stomach as alcohol is absorbed into the bloodstream rapidly. Consuming a nourishing and satiating meal before drinking can also help stabilise your blood sugar and curb the urge to overeat.
People pleasing at the table
Many of us have a hard time saying no, especially when it comes to food prepared by loved ones. Whether it’s your grandmother insisting you have another slice of the Christmas cake she made or a friend encouraging you to try every dish on the table, social pressure can make it challenging to stick to your boundaries. Practise polite but firm ways to decline, like “That looks amazing, but I’m full right now” or “I’ll try some later.” Remind yourself that saying no to more food doesn’t mean you’re saying no to the person offering it.
Disruptive holiday routines
The festive season often throws our usual routines out the window. Late nights, disrupted sleep and erratic meal times can all impact your hunger and satiety cues. Sleep deprivation, in particular, can increase ghrelin (the hunger hormone) and decrease leptin, making it harder to regulate your appetite. Try to keep some consistency in your routine in and around festive activities. Prioritise sleep, eat nourishing meals based on whole real foods at regular intervals and stay hydrated to help your body feel its best.
Heightened stress and emotions
From last-minute shopping to managing family dynamics, the sense of pressure to make everything perfect can leave you feeling frazzled. Not to mention that, for many, the holidays can stir up complicated feelings, from nostalgia to grief to anxiety. Perceptions of stress, as well as genuine stress, trigger the release of cortisol, a hormone that can increase your cravings for carbohydrate-rich foods. Add in the emotional component – using food as a way to cope with uncomfortable emotions – and it’s no surprise that you might find yourself reaching for another serve of what’s on offer, even if you’re not hungry. A few long, slow breaths, a quick walk, or even five minutes of quiet time can help calm your nervous system and reduce stress-driven eating. Also take time to acknowledge how you’re feeling instead of suppressing it with food. Journaling, talking with a trusted friend, or simply giving yourself permission to feel your emotions can help you process them in ways that don’t detract from your health.
