How to enjoy the holidays without falling into the “new year, new diet” trap
Every year, it starts the same way.
December is filled with:
Cookies at the office
Dinners out
Family meals
Desserts you don’t normally eat
“Just enjoying the season.”
And then January hits…
Along with guilt.
And regret.
And the familiar thought:
“I need to get back on track.”
Which usually means:
cutting carbs
skipping meals
starting a restrictive plan
promising yourself you’ll “do better this year.”
If you’ve lived this cycle before, I want you to hear this clearly:
The problem isn’t that you enjoyed the holidays.
The problem is the story you were taught about what that enjoyment means.
Let’s rewrite it.
Why the “New Year, New Diet” Cycle Is So Hard to Escape
This pattern doesn’t happen because you lack discipline.
It happens because of how we’ve been conditioned to think about food.
Here’s what’s really going on.
1. Holidays are framed as a “free-for-all”
You’re told:
“Enjoy now, you’ll fix it later.”
So December becomes something to survive, not integrate.
2. Food gets moralized
You’re either:
being “good”
or being “bad”
Which means enjoyment automatically comes with guilt.
3. January becomes punishment
Instead of a reset, January turns into damage control.
Restriction feels justified — even necessary — after weeks of “indulgence.”
4. The cycle repeats
Because restriction leads to burnout…
Burnout leads to rebellion…
Rebellion leads back to guilt…
And around we go.
The Reframe: Holidays Are Not a “Problem” to Fix
Here’s the mindset shift that changes everything:
The holidays don’t require a reset.
They require balance.
Food enjoyment does not cancel out nourishment.
Celebration does not erase your health.
And your body does not need to be “corrected” in January.
Let’s talk about what actually works.
Step 1: Eat Normal Meals — Even on “Big Food” Days
One of the biggest drivers of holiday overeating?
Skipping meals earlier to “save room.”
This usually backfires.
A more supportive approach:
Eat breakfast
Eat lunch
Include protein + carbs
Let dinner be dinner — not the only meal of the day
When your body is fed consistently, it’s much easier to enjoy treats without feeling out of control.
Step 2: Enjoy Holiday Foods On Purpose
Holiday food is special because it’s seasonal, nostalgic, and shared.
Instead of grazing mindlessly or eating with guilt:
Choose the treats you actually love
Sit down and enjoy them
Stop when you’re satisfied
Move on without punishment
Intentional enjoyment is far more satisfying than “I shouldn’t, but I am anyway” eating.
Step 3: Separate Food From Your Self-Worth
This one matters deeply.
What you eat during the holidays does not say anything about:
your discipline
your health
your character
your future
Cookies don’t make you reckless.
A few indulgent meals don’t erase consistency.
Your body is not fragile.
The more neutral you become about food, the less power it has over you.
Step 4: Keep Weeknight Dinners Grounded and Simple
Here’s the quiet anchor that keeps everything steady:
Regular, balanced dinners during the week.
Nothing fancy.
Nothing restrictive.
Just:
protein
veggies
carbs
comfort
When your weekday meals are nourishing and predictable, holiday events naturally balance out.
This is why systems matter more than willpower.
Step 5: Stop Waiting for January to Feel “Okay” Again
You don’t need a new year to:
eat well
feel good
take care of yourself
You can:
eat a nourishing breakfast tomorrow
drink water today
go for a walk this week
cook a simple dinner tonight
Care doesn’t need a reset button.
What January Can Be Instead
Imagine starting January without:
guilt
panic
punishment
drastic plans
Instead, January becomes:
a continuation
a refinement
a gentler rhythm
Not “back on track.”
Just… on your own side.
You don’t need to earn your way out of the holidays.
You don’t need to fix December in January.
And you definitely don’t need another diet.
You can enjoy the season and feel good — now and later.
When you stop treating the holidays like a mistake, the “New Year, New Diet” trap loses its grip.
If you’re ready to step off the holiday guilt → January restriction cycle for good, I help women build food systems that work year-round — no resets required.
Learn more here: www.marybos.co/coaching
