It is no secret that the holidays are a time where people overindulge when it comes to food. And it comes with no surprise that people are in a hurry to lose whatever weight they gained because of this. Although people should consider their health, it is very easy to take the wrong approach to it.  

For starters, it is important to note that it is not a bad thing to indulge during the holidays. The holidays are annual, and as long as you know to return to a normal, healthy diet once the holidays come to an end, then you should not let this become a cause of stress. It is also crucial to be mindful of yourself as you moderate your food intake. Due to beauty expectations in society adding constant pressure on people to always maintain a perfect figure, our mindsets may turn toxic and lead us to follow these unhealthy holiday myths.  

1. Skipping Meals to Save Calories 
2. Drastically Changing Your Diet After Overindulgence 
3. Substituting Ingredients  
4. Completely Avoiding “Bad” Foods During the Holidays  
5. Working Out More After the Holidays 

Each of these myths has its setbacks.  

1. According to dietician Rebekah Blakely, skipping meals before a big holiday meal will “increase hunger and cravings” which will lead people to be more likely to overindulge. Instead, it is better to have a healthy meal or snack prior to your big meal. The key is to ensure that what you eat will leave you feeling satisfied. And if you do overeat, be kind to yourself and trust that your body will self-regulate.  
2. Restrictive post-holiday diets may seem to work at first, but in reality, they will set you up for failure. People will almost certainly run out of willpower, which leads to overeating and feeling guilty once again. Not to mention that once you return to your usual diet, any weight that you lost during a restrictive diet will return. Rather than taking on impossible diets, it’s important to make balanced choices when it comes to what you eat and return to healthy habits.  
3. Changing the recipes to your favorite holiday meals is a recipe for disappointment which may backfire and lead you to overeating. Not to mention that some foods which claim to be “sugar-free” and “fat-free” replace sugar and fat with additives that may be worse for your health. It is a smarter choice to just stick to the original ingredients and try to focus on only eating smaller portions of it.  
4. Due to diet culture, many people have agreed with the concept that foods can be “good” or “bad.” In truth, food can only be bad if it is expired or if you are allergic to it. What really matters is how you control the portion sizes of the foods you eat. Instead of completely eliminating foods that are heavy in carbs and sugar, just have smaller portions of it. Maintain a variety of foods in your meals to nourish your body. Do not set yourself up for an unhealthy relationship with food.  
5. It takes more effort to burn calories than it does to gain them. People should do exercise because they want the benefits of relieving stress, boosting their energy, supporting their digestion, and more. Exercise should not be seen as a way to undo indulgence because that will only nurture an unhealthy mindset when approaching exercise and dieting.  

Source: https://whatsgood.vitaminshoppe.com/holiday-season-eating-myths/ 

One of the biggest issues with these holiday eating myths is that it is all rooted in diet culture.  

Diet culture is harmful because it leads us to obsess over our body image rather than our actual health. Diet culture is deeply ingrained in our society, and it lingers during the holidays. It causes many people around the world to have a low self-esteem and anxiety concerning their body shape.  

Diet culture may also play a role in eating disorders and body dysmorphic disorder (BDD).  

Those who suffer with BDD may focus heavily on flaws that may not even exist. Some BDD’s symptoms may include… 

-Constant mirror checking or avoiding mirrors altogether
-Compulsive behaviors (ex. Skin picking)
-The need for constant reassurance
-Obsessively exercising along with restrictive diets
-Hiding body parts
-Avoiding social interactions altogether
-Wanting unnecessary plastic or cosmetic surgery
-Suicidal thoughts 

Source: https://www.babylonhealth.com/en-us/blog/health/what-is-diet-culture-and-is-it-toxic 

During the holidays, we should be mindful of individuals suffering from eating disorders. If you or a loved one you know is either struggling with an eating disorder or in the process of recovery, it is important to reach out for help immediately.

National Association of Anorexia Nervosa & Associated disorders hotline: 888-375-7767