Food Guilt At Christmas: Practical Tips To Overcome It

Experiencing food guilt at Christmas—or any time of the year—feels pretty unfair. This time of year is meant for joy, celebration, and indulging in all those festive treats we only get once a year—like a mouthwatering roast, sweet stollen, mince pies, mulled wine, and so much more.

But for so many of us, Christmas gets clouded by thoughts of restriction. It turns into a ‘cheat month,’ where we enjoy the food now but plan to punish ourselves later with strict diets and endless workouts.

Here’s the thing—eating isn’t something to feel guilty about. Food keeps you alive. And life is far too short to spend it worrying about what you’re eating instead of enjoying it

Why do we experience food guilt?

Food guilt occurs when we feel like we’ve done something wrong.

These foods are foods commonly deemed unhealthy by diet culture. So when we loosen food restrictions even for a short time, it can feel like we’re the odd ones out—the only ones living an “unhealthy” life.

The truth is, when guilt and frustration take over, our attention shifts inward. We get frustrated with ourselves, getting so caught up in our thoughts that they become distorted, tricking us into believing everyone else is living a perfectly healthy lifestyle, and we are not.

Words like ‘unhealthy’, ‘cheat’, ‘processed’, ‘bad’, and ‘junk’ are what result in these thoughts and feelings.

But something to ask yourself in these moments is:

• Is it bad that I am following my body’s needs?
• Am I doing something bad by nourishing my body?
• Should I restrict the foods that I crave or live a happy, and joyful life?

How to stop Food guilt?

Stopping food guilt can be challenging because you must retrain your brain to think otherwise. If you are struggling with food guilt, I recommend taking a step back to reflect. Ask yourself,

• What am I currently feeling?
• What thoughts am I trying to process?
• Why do I feel this way?
• How can I make things easier for me?

I encourage you to reflect on these questions.

Since diet culture often fuels food guilt, shifting your mindset away from self-blame is important. Diet culture glorifies restrictive eating, labeling certain foods as “good” or “bad,” which leads to harmful relationships with food. It’s no surprise that this mentality is one of the leading contributors to eating disorders.

5 tips to Enjoying a guilt-free Christmas

1) Challenge Diet Culture

Don’t believe everything you see on social media—most of it is carefully curated to sell a product or idea, often under the guise of promoting health. By challenging diet culture, you can break free from the restraints of a restrictive, so-called “healthy” lifestyle and embrace a truly healthy, balanced life.

You might feel like you’re going against the grain, but that’s the point. Living a balanced life means enjoying all foods without guilt, listening to your body’s needs, and rejecting the idea that your worth is tied to what you eat or how you look.

2) Shift your focus from the what to the experience

Instead of stressing about what you’re eating or worrying about what others might think, try to immerse yourself in the moment. These small, joyful moments are what make life special—sharing laughter, creating memories, and being present.

Food is just one part of the celebration, but being able to join in and have fun is what truly matters. After all, life is too short to let guilt overshadow the joy of connection.

3) Avoid the all-or-nothing mentality

Eating something labeled as “unhealthy,” “bad,” or “junk” doesn’t make you greedy, unhealthy, or out of control. It doesn’t mean your day is ruined, and it certainly shouldn’t dictate your next meals. Food is not a moral choice—it’s nourishment, pleasure, and a part of life’s experiences.

If you’re craving those cookies, cheesy crackers, roast dinner, Christmas pudding, chocolate Santa, or anything else, I invite you to go grab it right now and enjoy it—savor every bite. You deserve that joy, so don’t hesitate.

As I’m writing this, I’ve just returned from a German Christmas market (Striezelmarkt), where I ate a fear food that I haven’t allowed myself to enjoy in over six years—a Champignon Handbrot.

It used to be my absolute favorite, but my eating disorder kept me from it for so long. I won’t lie; the guilt crept in immediately. But here’s the thing: I didn’t do anything wrong.

Eating it didn’t make me unhealthy or greedy. In fact, it was one of the best decisions I’ve made. I fought against my eating disorder, and that, in itself, is a win.

4) Dont put pressure on yourself

Living in the moment also means letting go of unnecessary pressure—whether it’s coming from yourself or others. During celebrations like Christmas, it’s easy to feel obligated to join in every activity, from eating and dancing to playing games. While these moments can create joy and lasting memories, they can also leave you feeling overwhelmed, eventually leading to burnout.

Remember, it’s perfectly okay to step back and take some much-needed “me time.” Joy doesn’t always have to come from being with others—it can also be found in those quiet, restorative moments you spend with yourself. Prioritize your well-being, and you’ll enjoy the season even more.

In my “me time”, I like to upcycle furniture, read a book, go for a walk in nature, study, and write my blogs.

5) Christmas is once a year!

Christmas is only once a year, and if this is the time when you tend to eat more, you might also notice a bit of weight gain. But here’s the thing—your weight fluctuates all year round, Christmas or not.

The difference during the holidays is that we become more aware of it, thanks to the stigma around eating and weight gain. Diet culture has us convinced that indulging is “bad” and that we should feel guilty for enjoying the festive season.

Yet, obsessing over a little weight gain—or focusing on losing it later—only takes away from the joy and magic of Christmas.

But honestly, Christmas is about so much more than food guilt. It’s about joy, connection, and making memories. A few extra treats don’t define you—they’re part of celebrating and living your life.

End the Year with Joy, Not with Food Guilt

Another year has gone by.

For some, the time has flown by and brought success; for others, it’s a moment to reflect and plan their resolutions. No matter how challenging this year has been, don’t let it end on a sour note.

Embrace the celebrations, create joyful memories, and let go of food guilt—because you never know when these moments will be the ones you cherish most. Wishing you a merry Christmas and a beautiful start to the new year!