Christmas is a time to share, celebrate and enjoy food around the table. However, it is also common for concerns related to eating and weight to arise. Comments such as “I’ve put on several kilos in just a few days” are frequent, even though they do not always reflect what is really happening in our bodies.
The good news is that enjoying Christmas meals does not have to become a health issue, let alone a source of guilt. The key lies in balance, awareness and context.
The myth of “gaining several kilos” in just a few days
Any weight gain after the festive period is often linked to an increase in body fat, but this is not always the case. Accumulating several kilos of fat would require a very high and sustained calorie surplus over time, something that is uncommon even at Christmas.
What usually happens during this time is a temporary increase in weight due to other factors:
- Larger, more copious meals
- Increased consumption of salt, alcohol and sugars
- Slower digestion
- Fluid retention
This increase is usually temporary and reversible and should not be a cause for alarm.
Enjoying food mindfully: the role of portion sizes
At Christmas, it is not about forbidding foods or “compensating” before or after, but about paying attention to portion sizes. A few simple tips can make a real difference:
- Avoid eating automatically. If there is an appetiser, serve yourself what you plan to eat on a plate so you are aware of the quantity.
- If the menu includes several courses, you can prioritise one and moderate the rest.
- Eat slowly and listen to your body’s signals of fullness.
Enjoying food does not mean eating without limits, but neither does it mean giving things up.
Hydration: a great ally during the festive season
Alcohol and salty foods promote dehydration and fluid retention. A gesture as simple as always having a glass of water nearby can help you to:
- Regulate thirst
- Reduce alcohol consumption
- Improve digestion
Alternating each alcoholic drink with water is an easy and effective strategy.
Desserts: choosing without guilt
At Christmas meals, desserts often play a special role at the table, combining fresh fruit with traditional sweets. Enjoying them is part of the celebration and should not be accompanied by guilt. If you feel like having a traditional dessert, there is no need to avoid it or compensate afterwards.
The key is to choose mindfully and enjoy your choice in moderation, whether it is fruit or a Christmas dessert. It is not about restriction, but about making conscious decisions that allow you to savour the festive season without unnecessary excesses or limitations.
Outside festive meals, return to simplicity
Balance in eating habits is not built only on special days, but on how we look after our habits during the rest of the week. Beyond festive meals, returning to simple, regular eating helps the body regain its natural rhythm and feel better.
Keeping regular mealtimes, avoiding skipping meals to “compensate”, and choosing lighter dinners after a large meal are small gestures that support better digestion and overall wellbeing. In these cases, a simple dinner — such as a yoghurt, a vegetable soup or a broth — can be enough to help the body end the day in a balanced way.
Keep moving, without pressure
Physical activity also plays an important role during this period, but without pressure:
- Walking a little more each day
- Avoiding unnecessary car journeys
- Maintaining your usual routine as much as possible
Moving helps improve digestion, metabolism and overall wellbeing.
Christmas is also emotional wellbeing
It is important to remember that food nourishes not only the body, but also our social and emotional wellbeing. Sharing a special meal is part of feeling well. Experiencing the festive season with anxiety or guilt can be more harmful than a one-off excess.
From the Nutrition and Dietetics team at CreuBlanca, we support people before, during and after the festive season to help them maintain a balanced, realistic diet adapted to their needs.
Because taking care of yourself also means knowing how to enjoy life.
If you need personalised advice, our team is here to help.
Book an appointment and let us support you.