“Help! I’m afraid of gaining weight!”

During the holidays, it’s easy to give in to food temptations—especially after a long and difficult year. And then comes the guilt of overindulging.

But is it possible to enjoy holiday meals with family and friends without undoing all the progress you’ve made with your diet?

Luckily, there are some simple tips for those who want to enjoy the holidays without erasing their hard-earned results.

The goal is to avoid putting on excess weight—or worse, feeling unwell—after rich and abundant meals. So how can we enjoy the holidays and stay on track?

Why It’s Challenging

December is full of events: dinners, lunches, and parties become more frequent and can easily become an excuse to let ourselves go. But those who follow a healthy routine know that a few indulgent meals won’t ruin everything. What matters most is the long-term balance, over weeks or months.

You won’t gain half a kilo from eating two plates of lasagna. The human body is not a cash register—within limits, it knows how to handle excesses.

On the other hand, thinking you can binge during the holidays and fix it all in January is a mistake. As the saying goes:
“You don’t gain weight between Christmas and New Year’s, but between New Year’s and the next Christmas!”

So should you panic and hide the scale? Not at all! With a bit of discipline and some practical advice, Christmas and New Year’s don’t need to be scary.

We Asked Nutritionist Ilaria Carandente:

How should we behave during the holidays?

“When my patients ask me what to do during the holidays, my answer is always the same: Enjoy them!”

The key to a healthy diet is what you do every day, not the rare festive days. Holidays should be lived joyfully and without guilt.

Is it possible to follow a diet during the holidays?

“A healthy diet isn’t a race to lose weight fast. It’s about learning how to eat well so that you can allow yourself some flexibility when needed.”

So what do you recommend?

“I always suggest keeping indulgences limited to the actual holidays or family gatherings, which usually amount to just 4–5 days. Over the course of a year, that’s negligible.”

Any tips or tricks?

  • Eat whatever you like, but in small portions so you can taste everything without overdoing it.
  • Make conscious choices: pick one indulgence and skip another.
    • Example: Eat pasta, skip the bread. Or enjoy dessert, skip the alcohol.

Any foods to avoid?

“If possible, avoid or limit fried food, nuts, heavy sauces, and sugary desserts. But if saying no to these puts your mood or motivation at risk, it’s better to enjoy them—then get back to your routine right after the holidays.”

🎄 In summary: Eat mindfully, savor the celebrations, and remember that balance over time matters more than a single meal. Happy Holidays—with no guilt attached!