Strategies to Avoid Binge-Eating During the Holidays

When I polled my followers about what support they needed around the holidays, "fear of binge-eating on holiday foods: was at the top of the list of concerns.

People with POCS are more prone to binge-eating because of blood sugar issues, chronic dieting, and dysregulation in our nervous systems. Holiday gatherings, with the stress of family dynamics and "once-a-year" holiday foods can create the perfect storm for binge-eating and feelings of guilt and shame that follow.

For many years I tried to use willpower to white-knuckle it around holiday foods, but guess what? You can't outsmart your physiology and nervous system, so unfortunately willpower won't work.

If you find yourself feeling out of control around holiday foods, you’re not alone. If you're hoping to avoid a side of guilt this thanksgiving, the following strategies are for you:

1. Eat a Balanced Breakfast and Lunch

It’s so common to skip meals earlier in the day, thinking you’re “saving up calories” for the big holiday meal. But this approach can backfire, leaving you ravenous and feeling out of control when the food is finally served.

Instead, treat the holiday like any other day. Aim to eat balanced meals every 3-4 hours, including breakfast and lunch. A well-rounded meal with protein, healthy fats, and fiber will help keep your blood sugar stable and leave you feeling satisfied. For example:

• Breakfast: Greek yogurt with berries, a handful of nuts, and a sprinkle of granola.

• Lunch: A hearty salad with grilled chicken, avocado, and a slice of whole-grain bread.

2. Put Your Food on a Plate

Whether you’re serving yourself appetizers or a late-night piece of pie, take the time to put your food on a plate and sit down to eat it. Plating your food creates a moment of awareness. It allows you to see what you’re eating and take a mindful pause. It creates some space between an automatic habit and what you actually want to do.

3. Give Yourself Permission to Enjoy Holiday Foods

When we tell ourselves certain foods are “off-limits,” it creates stress and tension, making us want them even more. The holidays are not the time for rigid food rules—remember, one holiday dinner is just 1% of the meals you’ll eat this month.

Eating foods you might not normally have doesn’t erase the progress you’ve made or define your health. Giving yourself permission to enjoy holiday favorites without guilt allows you to stay present, savor the moment, and truly enjoy the meal.

4. Look for Signals of Safety

Our families can be some of the most loving—and also the most triggering—people in our lives. Holiday gatherings can stir up old dynamics or feelings of discomfort, which may leave you reaching for food to regulate your nervous system.

To counteract this, take moments to actively look for signals of safety in your environment. These might include:

• Noticing the smile on your niece’s face.

• Appreciating the warm glow of holiday lights.

• Focusing on the laughter and joy around you.

When you shift your attention to things that feel safe or happy, you show your nervous system that you’re okay—and this can reduce the urge to turn to food for comfort.

5. Remember: Holiday Foods Are Always Available

It’s easy to fall into the mindset that holiday meals are your “only chance” to eat certain foods—but this isn’t true. Grocery stores sell pies, stuffing, mashed potatoes, and mac and cheese all year round!

Reminding yourself that these foods are not exclusive to one day can help you approach the meal with less urgency and more mindfulness. You don’t have to overeat because you feel like it’s “now or never.” Instead, you can enjoy what’s on your plate, knowing it’s always there for you.

What’s your favorite holiday dish to enjoy guilt-free? Share in the comments—I’d love to know!