How to eat out at Christmas without ruining your progress
Christmas is one of the hardest times of year when it comes to food.
More lunches out. More dinners. More drinks. Less routine.
And suddenly every food decision feels heavier than it needs to.
For a lot of women, this is where the all-or-nothing cycle starts.
Skipping meals to “save calories”, ordering food they don’t really want, or deciding the day is ruined and they’ll start again in January.
The truth is, eating out at Christmas doesn’t ruin your progress.
It’s the pressure and restriction around it that usually does.
Here’s a more realistic way to approach eating out over the holidays.
1. Don’t starve yourself before going out
One of the most common mistakes I see is under-eating earlier in the day to make up for a meal out later.
It sounds logical, but it almost always backfires.
Arriving at a restaurant ravenous makes it harder to make mindful choices, easier to overeat, and more likely you’ll feel out of control.
Instead, aim for:
protein at every meal
fibre from fruit or vegetables
balanced meals earlier in the day
You don’t need to “save” calories. You need stability.
2. Eating out doesn’t mean the day is ruined
This is where a lot of progress is lost, not from the meal itself, but from the mindset after it.
One lunch or dinner out does not cancel out your week.
You don’t need to shut the door on the day or the weekend.
A more helpful approach is adjusting the rest of the day gently rather than abandoning it completely. That might mean lighter meals earlier or later, or simply returning to normal eating at the next meal.
No punishment. No reset.
3. The salad isn’t always the best option
Ordering the salad when you really want something else often leads to dissatisfaction and grazing later.
Balance matters more than choosing the “healthiest” looking option.
A balanced plate usually includes:
a solid protein source
carbs or fats you actually enjoy
vegetables where they make sense
Sometimes the burger with a side salad is the better choice than the salad you don’t want. Check out this caesar salad comparison I put together and then compare it to the burger.
4. Portion sizes don’t need to be a battle
Restaurant portions are often larger than what your body actually needs.
You’re not obligated to finish everything on your plate.
You’re also allowed to take leftovers home.
Eating slowly, putting your cutlery down between bites, and checking in with your hunger cues can make a big difference, especially during long, social meals.
5. Expect the scale to fluctuate and don’t panic
Higher sodium, carbs, alcohol, and later meals often lead to temporary scale spikes.
That’s not fat gain. It’s water retention.
Reacting to these fluctuations by restricting harder usually creates more problems than it solves. Zoom out and look at patterns, not single days.
Watch my video on why you need to STOP relying on the scales as the sole measurement of your progress and why weight fluctuations happen.
6. Enjoy yourself, on purpose
Yes, this includes dessert.
Food is part of memories, connection and celebration.
Enjoying a slice of cake occasionally does not derail your progress unless it’s followed by guilt and restriction.
Balance isn’t about perfection. It’s about consistency over time.
Want a simple plan you can keep on your phone?
If eating out over the holidays feels overwhelming, I’ve created a Quick Guide to Eating Out you can save on your phone and use whenever you’re dining out.
It walks you through:
how to navigate the day before and after eating out
menu decisions without stress
portion control without restriction
drink choices that don’t blow out your intake
and how to enjoy meals out without the all-or-nothing spiral
👉 Get the free Eating Out Guide here
Final note
Your health journey isn’t made or broken by Christmas.
It’s built through realistic habits, flexibility and learning how to enjoy food without losing control.
If this season highlights that you want more structure without restriction, that’s exactly what I help women with inside Build My Diet Assessment and my 6-week and 8-week meal plans. When you’re ready.
This blog is for educational purposes only and is not intended to replace personalised medical advice. Always speak with your health practitioner, especially if you have existing health conditions or take medication.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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