By: Dèlia Rubio
The holidays are over, and maybe you indulged more than usual. Guess what? That’s normal. Let’s focus on how to move forward without guilt.
Why the Guilt?
We’re bombarded with messages about dieting and “earning” our meals. But food is more than just fuel, it’s part of celebrations, culture, and comfort. Feeling guilty won’t change what you ate, but it will make it harder to enjoy those memories.
How to Move On: Practical Steps
Don’t Skip Meals: The urge to “compensate” by eating less today? Don’t. Skipping meals messes with your hunger cues and leads to overeating later. Instead, get back to balanced meals.
Hydrate & Rest: Your body needs water and sleep to reset. Feeling sluggish post-holidays? Start with simple self-care: drink water, take a walk, and go to bed early.
Tune into Your Body: Forget rigid rules. Ask yourself: Am I hungry? Am I full? Craving veggies or a cozy soup? Trust your instincts to guide your food choices.
Move Because It Feels Good: Go for a walk, stretch or go to the gym. Not because you “should,” but because it clears your head and feels great.
Practice the 80/20 Rule: Focus on eating nourishing foods 80% of the time, and allow yourself to enjoy treats 20% of the time without guilt. Balance doesn’t mean restriction, it means flexibility.
Reframe Negative Self-Talk: Catch yourself when you start to spiral into guilt. Replace “I shouldn’t have eaten that” with “I enjoyed that moment, and now I’m moving on.” Words matter, especially the ones you say to yourself.
Focus on Joyful Moments: What do you remember from the holidays? Laughing with friends, watching a favorite movie, or baking with family? Let that be your takeaway, not the dessert table.
A Fun Tip: Create a Post-Holiday Reset Ritual
Instead of jumping into a strict routine, try a simple ritual to reset your mindset. Light a candle, journal for five minutes using something like this 5 minute mindfulness journal, or make a calming tea. It’s a small act of self-care that signals a fresh start.
Into the New Year, Guilt-Free
Instead of restrictive resolutions, set intentions that excite you. Try things like: ● Learning a new recipe
● Starting a fun hobby
● Prioritizing rest and self-kindness
The holidays were about connection and joy. Don’t let food guilt steal that from you. You’ve got this, one kind choice at a time.
Check out this article for more insights: Balancing Nutrition, School, and Tradition: Tips from Expert Tav Gross, MS, RD.
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