Written by Courtney Human RD(SA)

Ah, December. The month where calories don their invisibility cloaks, wine flows like water, and “I’ll start in the new year” becomes a festive anthem. It’s the time of year when many of us throw our nutritional progress out the window, only to wake up in January regretting every chocolate truffle, cheese board, and boozy brunch. But here’s the deal: December doesn’t have to derail your progress. Let’s rewrite this narrative of self-sabotage and set ourselves up for a January we’ll actually feel good about, now, starting in November. Mindset is a more powerful tool than we think when it comes to navigating eating. This blog post aims to get you brainstorming on what nutritional armour you’re going to be wearing to take on the December battlefield and start January victoriously.

When going to university they called it “first year spread” – savage but true. Gaining weight during your first year of university was like the ‘norm’, similarly to assuming in December one simply gains weight whether we like it or not. Unfortunately, there is such a thing as festive weight gain and it’s not just in your head. Studies show that the average person gains 0.5 to 1kg during the holiday season, with most of it occurring between mid-November and early January (I was low key expecting way scarier stats based on my previous experience but moving swiftly along). I know this doesn’t sound like much, but here’s the kicker: most people don’t lose it and over the years those sneaky kilos can add up. But let’s not just pick on December, what about weekends all year round, another sneaky culprit. Research shows that people consume more calories on weekends, indulge in more alcohol, and are less likely to make time for physical activity. Now take weekends in December and string together a month of December weekday celebrations too… and BOOM! The grinch stole skinny Christmas.

After some much-hated self-reflection I realized I as a registered dietitian have always had a horrific weekend mindset trap. Empty fridge, empty belly, ravenous hunger, take aways, restaurants & repeat. There must be a holiday mindset trap too. December has a mental hold on us, with the holidays often being tied to nostalgia, comfort, and indulgence. Christmas mince pies? Tannie Sara’s trifle? They all come with a side of emotional attachment. But letting one meal snowball into a month of excess is what turns festive fun into festive frustration. What if we could enjoy what we want without sacrificing what we need?

Let’s take a step in the mindful direction and go through 5 ways to rethink your December:

1. Let’s make Friday the new Monday: Break the cycle of buying groceries for the week and leaving a nice empty fridge on a Friday. Try do a mini grocery shop, defrost something for the weekend or meal prep some lean protein or veggies. Don’t mentally split the week into when I try too hard (weekdays) & not at all (weekends). Find the balance during the week holistically, blur that line to prevent that pile up of cravings to squeeze into your weekend alone and go out of your way to be as active as you are during the week. Binge eating, drinking and being as sedentary as possible is not the mindset we want.

2. Mentally prepare for social gatherings: Think about where your downfalls lie with socializing. Maybe it’s a buffet that you struggle to navigate, ordering dessert every time you go out, or not being able to resist the cocktails? Plan ahead and have a strategy to deal with this for example go through the whole buffet and then decide on what veggies will fill half your plate, protein and starch the other half. Make sure you are drinking enough water to be hydrated on something other than cocktails. Plan your more nutritious opportunities around the social events.

3. Intentional indulgence: Enjoy the treats that matter most while letting go of the ones that don’t.  There are certain meals that we know are never going to be dietitian approved, but that doesn’t mean you don’t have the right to crave it and eat it guilt free. Moderation is the mindful motto as scientific studies show that people who mentally “write off” their healthy habits after overeating are more likely to overindulge later. The ‘all or nothing’ attitude biggest driver of holiday weight gain. Acknowledge the indulgence, enjoy it, and move on with your usual nutritious routine.

4. Balance wants with needs: If you know your body needs extra fibre because the constipation kicks in when you are away then focus on getting your fruit in, vegetable sides or high fibre cereals, alongside the festive foodie wants. Your body needs: fibre, protein, and healthy fats and enough water alongside the indulgent options for you to feel satisfied without the sugar crash. Think “addition, not subtraction.” Make a mental note: Don’t let what you want replace what your body needs!

5. See December as just another, less important month: Think of December as another stepping stone, not a stumbling block in your year. You can continue to just simply do life, like you have done the whole year. Stop already accepting that you going to gain weight, be unhealthy and intentionally lazy. Mentally set your goals of trying to stay active, drinking water and eating nutritious food regularly. Even if you don’t meet them, the intention was there which counts for something. We need to stop these conversations with Karen that derail our December before its even begun, it’s mind over matter.  

This Christmas, give yourself the gift of a mindset change. Reframe December as a time to slow down, listen to your body, and make intentional choices to enhance your well-being. Mindful eating isn’t just a feel-good practice okay—it’s backed by research showing its effectiveness in managing weight, reducing emotional eating, and promoting healthier food choices. Practically if we break down mindful eating it means firstly eating without distractions allowing you to focus on the taste, texture, and smell of your food, tuning into your body’s hunger and fullness cues. Secondly, chewing slowly and thoroughly (20-30 times per bite) giving your brain time to catch up with your stomach – and eventually making you so gatvol of taking so long to finish a meal next to Uncle Bill who has had too much Brannas, that you ditch half of it). Thirdly, using smaller plates to help control portion sizes and finally checking in with your hunger levels before eating—asking yourself if you’re truly hungry or eating out of habit—and practicing the 10-minute rule when cravings strike, by pausing and distracting yourself to hopefully let the cravings pass, and if it doesn’t then have that shhhnacck, slowly and mindfully 😉

So let this year be a different one with your festive survival guide, complete with a sprinkle of mindfulness and a dash of festive cheer! I am doing this with you as a registered dietitian who is tired of December taking my mental power away. We will be stealing back our nutritionally balanced Christmas, Mr Grinch (not that I think it was ever there to begin with, but anyway). Savouring the season without sabotaging our goals. After all, it’s not about being perfect; it’s about being present. Merry mindfulness—because the only thing you should be stuffing this Christmas is your turkey (maybe chicken because we are South African), not your waistband!