Overindulged During the Holidays? How Not to Blame Yourself for Extra Pounds

The New Year holidays are behind us, and extra pounds often appear on the scales, causing feelings of guilt for overeating. However, overeating during the holidays is almost inevitable, and self-flagellation is clearly unnecessary. According to surveys, about a third of Russians gain 2–3 kg during the New Year holidays. Holiday overeating is not considered an eating disorder, so there’s no need to panic over temporary excesses at the table. It’s better to focus on how to overcome feelings of guilt and return to a healthy routine.

Why You Shouldn’t Blame Yourself for Overeating

Feeling guilty about what you’ve eaten seems like a natural reaction to many, but in reality, it only causes harm. Psychologists note that constant self-reproach does not help with weight loss; instead, it leads to stress and depression. Worrying about extra weight does not solve the problem – it’s better to take control and take action rather than judge yourself. Constant guilt and shame undermine self-esteem and can lead to eating and other psychological disorders. It’s important to remember that even a one-time episode of overeating does not make you a bad person.

How to Get Back in Shape Without Self-Flagellation

It’s important to shift from self-criticism to positive actions that will help you feel better and gradually regain your shape. Here are a few steps you can start taking right now:

Acknowledge the problem, but without drama. Yes, you overate – let it go. You are far from the only person who indulged during the holidays. Emotions often drive overeating – anxiety, sadness, boredom, or even excessive joy, so recognize what pushed you to that extra bite and forgive yourself for this weakness.

Don’t equate weight with your worth. A few extra pounds are manageable, and they do not make you any worse. Avoid thoughts like "I’m weak-willed" or "I’ve ruined everything" just because of food. Don’t confuse guilt ("I did something bad") with shame ("I am bad") – overeating does not define you as a person.

Don’t wait for Monday. It’s better to return to healthy habits immediately as soon as you recognize the problem, rather than postponing it to some arbitrary Monday or next month. Start doing something beneficial for your well-being today: go for a walk, drink more water, prepare a light vegetable salad instead of heavy leftovers. Small steps will help restore your sense of control and improve your mood.

Return to a balanced routine. Instead of strict diets, simply revert to a normal eating and activity pattern. Regular meals, sufficient sleep, and manageable physical activity will help your body gradually return to normal. Experts recommend planning a comfortable eating routine for yourself after the holidays and sticking to it – this way, the consequences of overeating will fade away without unnecessary stress.

Move and enjoy yourself. Physical activity will not only help burn off some calories but also relieve stress. However, don’t make sports a punishment – engage in activities that bring you joy, whether it’s dancing or a morning run. Active leisure lifts your spirits. Moreover, the more interesting and fulfilling your life is, the less you’ll want to eat out of boredom.

Instead of berating yourself for past excesses, use this situation as a springboard for positive changes.