12 tips for controlling your eating over Christmas

With Christmas advertising for the big day feast in full swing, it’s time to consider how we will approach the season. A few techniques and strategies can help prevent us from overeating during the Christmas period, and a positive consequence from showing a bit of restraint now will leave us more resilient and better positioned for the rest of the year.

Christmas brings celebration, connection, and a level of food focus that can catch anyone off guard. With advertising in full swing, the supermarkets have gone into overdrive, and before you know it, December starts to feel like one long graze. However, a little planning can make a huge difference to how you eat over Christmas. Here are 12 tips to help you enjoy the season without rolling into January feeling uncomfortable or frustrated.

1. Mindfulness When Shopping And Eating

Most people have lived through at least one January spent undoing the effects of December. Think back to the last festive season:

• Did you spend January desperately trying to shed the pounds? 
• Remember the deprivation and the starvation? 
• Remember the disappointment of jumping on and off those scales and the feeling of hopelessness as the weight refused to budge?

If the answer to these questions is yes, ask yourself if you want to go through that again. And if the answer to that question is a resounding NO, then taking a more measured and thoughtful approach to what you buy can be a game-changer. That moment of awareness is often enough to stop automatic choices, and this year, you can avoid that never-ending cycle of post-Christmas diets, poor body image, and low self-worth after the festivities are over.

2. Buy What You Need and Nothing More

Christmas marketing paints a picture of abundance, and it’s easy to believe the celebration depends on stocking up on rich, sugary or heavy foods. However, keeping things simple can sometimes be more satisfying.

Before buying something on impulse, ask yourself what you are looking forward to about it. If the answer feels vague, it’s probably not worth buying. Additionally, planning your meals in advance and taking a shopping list with you can help you stay intentional rather than reactive.

3. Keep Treats Out Of Eyesight

Visual cues matter. If certain foods tempt you easily, avoid leaving them out on open worktops, and store them away in a cupboard rather than keeping them in view. This small shift reduces mindless snacking and makes it easier to choose what you genuinely want rather than whatever happens to be nearby.

4. Be Aware Of Emotional And Habit-Driven Eating

Many of our eating patterns are shaped by early experiences, celebrations and family routines, and December often reactivates those habits, so pay attention to what influences your choices. Ultra-processed foods tend to be the easiest to overeat, so give yourself some distance from anything that pulls you off track. Remember, awareness makes moderation far more achievable.

5. Change The Post-Meal Routine

Go for a walk after Christmas lunch. Try replacing the slump after dinner with non-food activities such as watching a family movie or playing board games with the kids. We still have caveman brains programmed to chase and hunt for food, that’s a feast-or-famine mentality, so we need distractions. Overeating can be triggered by emotions, too, so focus on good things in life to keep your spirits high.

6. Buddy Up

After Christmas meals, swap the slump for something uplifting. A walk, a movie with family or a board game at the table takes the focus off food and lowers the likelihood of continuous nibbling. Even brief activity helps digestion and keeps your energy steady.

7. Stay Hydrated

Hunger and thirst often feel similar, so drinking water regularly throughout the day can stop unnecessary snacking. When you think you want something to eat, try a glass of water first and give yourself a moment before deciding.

8. Prioritise Rest And Fresh Air

Stress, tiredness and tension increase cravings. Make sure you build in small pockets of rest where you can, whether that is a quiet bath, a short walk or time to unwind. When you feel centred, your eating choices naturally improve.

 9. Allow Yourself Some Flexibility

Total restriction tends to backfire. Give yourself permission to enjoy a couple of treats that genuinely appeal to you, and then move on. Set an intention beforehand so you feel in control rather than deprived or reactive.

10. Eat Something Before Events

If you are heading to a party or know a large meal is coming later, have something small and nourishing beforehand. Taking the edge off your appetite makes it easier to serve yourself sensible portions and stop when you feel satisfied.

11. Plan for Stressful Moments

We all know that Christmas can be intense. Stressful situations can affect decision-making and can often lead to mindless eating. Think ahead about the situations that tend to unsettle you and plan how you want to handle them. A little preparation can help you avoid reaching for food for comfort.

12. Share the Extras

If you end up with more treats than you want to keep in the house, pass them on. Food banks and community groups will welcome unopened items, and it clears your environment and supports people who appreciate the help.

Taking a bit of care with your choices now can make the whole season feel more enjoyable. You can still savour the meals, celebrate with the people you love and relax without feeling like you have to start from zero again in January. A little intention goes a long way, and the more you keep things simple and steady, the easier it is to move into the new year feeling comfortable and in control.

 

About the Author

Dr. Olubunmi Aboaba is a global wellness strategist and award-winning expert in addiction, burnout, energy alignment, and sustainable personal transformation. Known widely as Dr. Olubunmi, she blends scientific understanding with integrative healing to support high achievers, executives, and individuals at all stages of their journey toward freedom and fulfilment. 

Her unique approach, rooted in what she’s titled, The Recovery Code, integrates modern science, neurochemical insights, and ancient wisdom to address not just symptoms, but the energetic and psychological patterns that underlie addiction, burnout and chronic stress. Dr. Olubunmi’s work acknowledges that true recovery is about restoring balance between mind, body, spirit, and energy systems. 

A sought-after speaker and coach, Dr. Olubunmi has helped clients from diverse backgrounds, including corporate leaders, creatives, and celebrities, overcome lifelong challenges and redefine their relationship with purpose and well-being.

Her work has earned recognition, including the Platinum Award for Holistic Therapy, and she continues to innovate recovery support through personalised programmes, keynotes, and educational content.