Eating disorders, Healthy relationship with food, Intuitive eating, MIndful eating

How to Navigate Holiday Eating When You Have a Difficult Relationship With Food

As the holidays are approaching, this season can feel overwhelming. For those of you with a complicated relationship with food and your body, the family gatherings, heavier meals and more indoor time due to the cold weather can undoubtedly trigger more emotional eating, intrusive thoughts about body image and food anxiety.

If this resonates with you, please know that all those feelings are completely normal and valid. You are not alone!

The holidays can be beautiful, chaotic, nostalgic, stressful, and daunting all at once. And when you’re trying to heal your relationship with food, that mix can feel even more intense.

This guide will provide you with tips and tricks to help you navigate holiday eating, emotional eating and holiday food guilt while giving yourself self-compassion to help you feel better physically, mentally and emotionally.

1. Remember: Holiday Eating Is Meant to Be Different

With all the work holiday parties, family meals, Christmas and New year’s gatherings can certainly throw off your regular eating schedule. In addition, short daylight and cold winter gatherings in Montreal can make emotional eating more common. The meals can also be denser in terms of calories, fat and sugar. Undoubtedly, if you have food rules or fear of over-eating, this can quite triggering.

To help you with food guilt, anxiety and be more connected with your body’s cues, try reminding yourself of a few things:

Food has many functions It’s not just meant to bring you nutrients. Food brings comfort, connects people with each other and helps us celebrate traditions.
A few festive meals won’t impact your health or your weight. Try to look at the bigger picture: it might be 4-5 festive meals during the holidays out of at least 90 meals throughout the month (considering you eat at least 3 meals per day). That represents 5% of the times your usual food intake. Instead, try to look at the other 95% of the times you eat regular nutritious meals.
When we are connected with our body, our body will adjust itself naturally after eating heavier meals. Your body is very smart. For instance, you might feel less hungry in the next coming days and the cravings might also be different. For example: you could be gravitating towards lighter meals naturally.

2. Let Go of the “Good vs. Bad” mentality

Categorizing food as good and bad will make the “good” foods mandatory and thus they become more of a chore or punishment for you to eat. On the other hand, the “bad” foods will be put on a pedestal and you’ll want to gravitate towards them just because they are forbidden. This could fuel restrict-binge cycles and food guilt.

Yes, undoubtedly, there are some foods which are more nutritious than others. But again, your body is smart. If you allow yourself all foods and are connected to your body, you will see that most of the times you will actually gravitate towards the healthier foods because they make you feel better physically.

So, before your holiday gatherings, try to eat your meals and snacks before your festive meals. This will help prevent you from getting to the meals starving and decrease the risk of losing control with food. Let go of the diet mentality and try to also enjoy your meal without guilt and savour the moment with your loved ones.

3. Build a Plate That Feels Nourishing and Satisfying

In front of a festive table with all kinds of different dishes, we might often plate food mindlessly. Sometimes, some dishes might not be foods we actually enjoy but foods that we portion on auto-pilot mode on our plate.

Try to practice some mindful eating techniques during this holiday season. Here are some questions you can ask yourself to check in with your body as you are plating your food:

Which dishes look appealing and would I like to try?
What foods do I want to try for comfort and connection?
What is my level of hunger right now?
How do I want to feel after eating? Is it worth it to continue eating knowing that I will feel too full?
Do I want to save some for later when I’ll have more room in my stomach?

Remember, there’s no right or wrong answer. A balanced holiday plate is based on your body’s cues and needs and try not to compare your plate with others in terms of quantity and quality. Your body, your needs! And everyone has different needs and preferences.

Also, if more emphasis is placed on satisfying meals, you might be surprised to see that the urge to over-eat can be less present.

4. Protect Yourself From Body & Diet Talk

During holiday gatherings, there are often a host of comments about food and body image. Often, those comments can be well intentioned but are in fact quite damaging for your relationship with food and your body. For instance, you could hear:

“That’s a lot of food on your plate! Are you going to be able to finish it all?”
“I’ll have to go on a diet after this meal.”
“I’ll need to go to the gym tomorrow to burn off the excess calories.”

Those types of comments can actually just reinforce the restrict-binge-food guilt cycle.

To set some boundaries and shield yourself, you can respond with:

“I usually don’t talk about diet and body image. Let’s change the subject.”
“I am aware of my body’s needs and I am honouring my body cues.”
“Food is so much more than just calories. Let’s also focus on the pleasure of eating and bonding with each other over a festive meal.”

5. Prepare for Your Personal Triggers

Each individual can have their own personal food triggers and emotional stressors. Try to identify what are your biggest triggers and make a list of different coping mechanisms or boundaries that you can put to help you navigate those stressors.

Here are some examples:

Trigger: Some specific fear foods that could be more anxiety-provoking: appetizers, richer foods at meal times, desserts, chocolates, etc.

Coping mechanism: may be try asking friends/families what they plan to serve at the meal ahead of time. Ensure that there are some safe foods and respect your boundaries if you feel too triggered to eat the fear foods. You could even bring a dish that you feel comfortable eating.

Trigger: lack of food structure: not eating at regular hours

Coping mechanism: You can maintain your regular routine when it comes to your meals and snacks to feel more grounded.

Trigger: unpleasant comments from family about food and body image

Coping mechanism: have a supportive family member you can talk to or a friend you can text for support.

Coming up with a plan often makes a big difference.

While many people in your surroundings can look forward to the holiday season, it is valid for you to dread it if food and body image feel stressful. You deserve a quiet and peaceful holiday season that meet all you emotional, mental and physical needs.

If you need extra support to help you navigate your food and body image struggles, please reach out to a dietitian, therapist or a trusted person from your circle. A great free resource is the ANEB’s helpline:

Seeking help is a sign of courage and can make a big difference. Feel free to contact us if you would like to chat and see how we can help you.

You’re not navigating this alone.
You deserve peace, warmth, and connection — in every season, but especially now.

December 9, 2025/by Votre nutritionniste Jaimie Yue

Eating disorders, Healthy relationship with food, Intuitive eating, MIndful eating

How to Stop Binge Eating Without Dieting: A Non-Diet Approach to Recovery

If you’re struggling with binge eating, you’ve probably been told that the solution is to go on a diet, restrict your calories, or eliminate certain foods. However, research consistently shows that dieting often makes binge eating worse, not better. At Nutrivie Sante, we believe in a different approach—one that heals your relationship with food without the harmful cycle of restriction and deprivation.

Why Dieting Makes Binge Eating Worse

Can you stop binge eating without dieting? Absolutely. Research consistently shows that restrictive dieting approaches often worsen binge eating rather than helping it. Here’s the science behind why dieting backfires:

When you severely restrict calories or eliminate entire food groups, your body interprets this as a threat. Biologically, your hunger hormones increase, your metabolism slows down, and your brain becomes hyper-focused on the “forbidden” foods. This creates the perfect biological and psychological storm for binge eating episodes.

The binge eating cycle typically follows this pattern: negative body image leads to extreme dieting, which becomes unsustainable and triggers intense cravings, resulting in binge eating episodes. This cycle then repeats, often leaving people feeling more out of control than when they started. Breaking this cycle requires abandoning restrictive approaches and focusing on sustainable, nourishing strategies instead.

The Root Causes of Binge Eating Beyond Food

Understanding binge eating requires looking beyond what’s on your plate. Research has identified several key factors that contribute to compulsive overeating:

Past dieting experiences definitely sets the stage for binge eating. Each failed diet attempt can damage your relationship with food and your trust in your body’s natural hunger and fullness cues.

Self-worth tied to weight is another major factor. When your entire sense of value as a person becomes wrapped up in the number on the scale, it creates immense pressure that often leads to unhealthy eating patterns.

Emotional triggers play a significant role, with strong links found between binge eating and depression, anxiety, and high stress levels. Using food as a coping mechanism when feeling overwhelmed or down is totally normal and human. However, when someone already has an unhealthy relationship with food, the “forbidden foods” mentioned above are being put on a pedestal and hence can be used more often as a coping mechanism.

14 Evidence-Based Strategies to Stop Binge Eating Without Dieting

1. Forget About Fad Diets and Restrictive Eating

Overly restrictive eating methods often trigger binge eating episodes. Research shows that fasting and abstaining from certain foods increases cravings and the risk of overeating. Instead of eliminating entire food groups or drastically reducing calories, focus on making sustainable enhancements and their impacts on your well-being instead of on your body size.

2. Never Skip Meals

Skipping meals contributes to intense cravings and significantly increases overeating risk. Studies show that eating one large meal daily increases blood sugar levels and the hunger hormone ghrelin more than eating three regular meals. Research also demonstrates that following a regular eating pattern decreases binge frequency. Establish a consistent meal schedule and stick to it as much as possible.

3. Make sure you have Carbohydrates and Fiber at each meal

Cutting out carbs at each meal will only make you hungry sooner and increase sugar cravings later in the day. Instead, focus on carbs and fiber at each meal, even for snacks if needed. Higher fiber intake helps reduce cravings, appetite, and overall food intake. Studies show that fiber supplementation decreases hunger and calorie consumption while increasing fullness. Fiber also influences satiety hormones and significantly reduces hunger feelings. Include fiber-rich foods like fruits, vegetables, legumes, and whole grains in your meals to maintain satiety.

4. Make sure to include Protein at Every Meal

Protein-rich foods help control appetite and maintain fullness longer. Research shows that increasing protein intake from 15% to 30% of calories leads to significant reductions in body weight and decreases daily calorie intake by an average of 441 calories. Protein also increases levels of GLP-1, a hormone that suppresses appetite. Include at least one protein source—meat, eggs, nuts, seeds, or legumes—in each meal and choose high-protein snacks.

5. Practice Mindful Eating Daily

Mindfulness involves listening to your body and paying attention to how you feel in the moment. This helps you recognize when you’re no longer hungry and adjust accordingly. Research shows that mindfulness meditation decreases both binge eating and emotional eating incidents. Studies also indicate that combining mindfulness with cognitive behavioral therapy improves eating behavior and self-awareness. Start by eating slowly and tuning into your hunger and fullness cues.

6. Incorporate Yoga and Movement

Yoga combines breathing exercises, poses, and meditation to reduce stress and enhance relaxation. Research demonstrates that yoga combined with eating disorder treatment decreases depression, anxiety, and body image disturbances—all factors involved in emotional eating. Even a few minutes daily at home can be beneficial, or consider online classes or local studio sessions.

8. Optimize Your Sleep Schedule

Sleep directly affects hunger levels and appetite regulation. People with binge eating disorder often report more insomnia symptoms than those without the condition. Studies show that shorter sleep duration increases the hunger hormone ghrelin while decreasing leptin, the fullness hormone. Aim for at least 7-8 hours of sleep most nights to support healthy appetite regulation.

9. Stay Physically Active

Regular physical activity helps prevent overeating episodes. Studies show that increasing weekly exercise frequency stops binge eating in 81% of participants. Research also indicates that combining cognitive behavioral therapy with regular exercise significantly reduces binge episodes more than therapy alone. Exercise decreases stress levels and enhances mood, preventing emotional eating. Consider walking, swimming, cycling, or any movement you enjoy.

10. Implement Strategic Meal Planning

Planning ahead ensures you have key ingredients available to prepare nourishing meals throughout the week. Research involving over 40,000 adults shows that meal planning is associated with improved diet quality. Meal planning also helps you maintain a regular eating pattern, which research links to fewer binge eating episodes. Start small by planning a few meals per week, then gradually expand as you become more comfortable.

11. Consider Food and Mood Journaling (If It Feels Right)

Keeping a journal that tracks what you eat and how you feel can be an effective tool for identifying emotional and food triggers while promoting healthier eating habits. Studies show that using food diaries through self-help programs reduces self-reported binge eating episodes. However, food tracking isn’t appropriate for everyone and can sometimes increase disordered eating behaviors. If tracking feels stressful or triggering, focus on the other strategies instead.

12. Build a Strong Support Network

Having reliable social support significantly impacts binge eating recovery. Research shows that dependable social support is associated with fewer binge eating episodes. A positive support system reduces stress impact and decreases the likelihood of using food as a coping mechanism. Talk with trusted friends or family members when you feel vulnerable to binging. If you don’t have someone in your life you can talk with, consider joining support groups or contacting helplines available free of charge.

The Recovery Process: What to Expect

How long does it take to stop binge eating without dieting? Recovery is a process, not a destination. While some people notice improvements within a few weeks of changing their approach, full recovery typically takes months to years. The timeline varies greatly depending on factors like how long you’ve been struggling, whether you have other mental health conditions, and the level of support you have.

Be Patient and Compassionate with Yourself

Recovery isn’t linear. You may have setbacks along the way, and that’s completely normal. Instead of viewing a binge episode as a failure, try to approach it with curiosity. What was happening in your life? What emotions were you experiencing? What can you learn from this experience?

Remember That Perfection Isn’t the Goal

Diet culture teaches us to strive for perfection, but this all-or-nothing thinking often contributes to binge eating. Instead, focus on progress over perfection. Celebrate small wins, like moving for 10-15 minutes in your day or practicing mindfulness during a stressful moment.

Don’t Go It Alone

While self-help strategies can be incredibly valuable, binge eating disorder is a serious condition that often benefits from professional treatment. Don’t hesitate to reach out for support from qualified professionals who understand eating disorders.

When to Seek Professional Help

If binge eating is significantly impacting your life, relationships, or mental health, it’s important to seek professional help. Warning signs include:

Binge eating episodes occurring multiple times per week
Feeling completely out of control around food
Using food as your primary coping mechanism for stress or emotions
Avoiding social situations that involve food
Experiencing symptoms of depression or anxiety alongside binge eating

A Different Path Forward

Stopping binge eating without dieting requires patience, self-compassion, and often professional support. At Nutrivie Santé, we specialize in helping individuals develop a peaceful relationship with food through evidence-based, non-diet approaches.

Remember, your worth as a person is not determined by what you eat or how much you weigh. You deserve to have a healthy, joyful relationship with food—one that nourishes both your body and your soul.

If you’re ready to break free from the binge-restrict cycle and develop lasting food freedom, consider reaching out to our team. Recovery is possible, and you don’t have to do it alone.

Nutrivie Sante specializes in eating disorder nutrition therapy and non-diet approaches to health. If you’re struggling with binge eating, our registered dietitians can help you develop a personalized recovery plan that honors your body’s needs without the harmful effects of dieting.

August 15, 2025/by Votre nutritionniste Jaimie Yue