With festive celebrations approaching, many adults are preparing for a period often associated with overindulgence and disrupted routines. Around 28% of adults in the UK are classed as obese, and while rates have stabilised in recent years, excess weight continues to contribute to significant health burdens.
Christmas can be particularly challenging for people trying to manage their weight. Changes to eating patterns, increased alcohol consumption and social pressure often lead to short term weight gain, followed by cycles of restrictive dieting in the new year.
According to a leading prescribing pharmacist, psychological strategies combined with realistic lifestyle choices can help people navigate the festive period without abandoning long term health goals.
Ahsan Cohen, prescribing pharmacist at Quick Meds, said mindset plays a central role in how people approach food during Christmas.
“Many people see Christmas as a ‘write off’ period, where healthy habits are paused altogether,” he said. “This all or nothing thinking often leads to overeating and makes it harder to regain balance afterwards.”
Mindful eating and portion awareness
One effective approach is mindful eating, particularly during social meals. Paying attention to flavours, textures and portion sizes can help people enjoy festive foods without overeating.
“Slowing down and removing distractions such as phones or television allows people to feel satisfied with less food,” Cohen said. “It also helps distinguish genuine hunger from eating out of habit or social expectation.”
Portion awareness can be especially useful during large meals. Using smaller plates or serving food away from the table may help limit mindless seconds without detracting from enjoyment.
Evidence from the NHS Digital Weight Management Programme suggests that small behavioural adjustments, including portion control and mindful eating, can support meaningful weight loss. Participants in the programme lost an average of 3.9kg over 12 weeks, and the service has received more than 358,000 referrals to date.
Managing thoughts and emotional eating
Negative self talk can intensify during the festive season. Thoughts such as “I’ll start again in January” or “I’ve already ruined it” may undermine healthy intentions.
“Replacing these thoughts with more balanced statements, such as ‘I can enjoy Christmas without overdoing it’, supports better decision making and reduces guilt driven eating,” Cohen explained.
Emotional eating is another common challenge at this time of year. Stress, fatigue and social pressure can all increase the urge to eat when not physically hungry.
“Keeping a simple food and mood diary can help people recognise emotional triggers,” Cohen said. “Planning alternative coping strategies, such as a short walk, early nights or stepping away from food focused situations, can make a real difference.”
Cohen also suggested brief visualisation techniques to help people stay grounded during December, such as picturing how they want to feel after the festive period, including maintaining energy levels or avoiding extreme dieting in January.
Social support and realistic expectations
Social support remains important over Christmas. Cohen advised sharing intentions with close friends or family members, particularly those attending the same celebrations.
“Having someone who understands your goals can help reduce pressure to overindulge and make it easier to set boundaries,” he said.
Tracking habits loosely can also help people stay aware without becoming overly restrictive. Cohen noted that non scale indicators, including energy levels, sleep quality and digestion, may be more useful than weight alone during the festive period.
“Christmas weight management should not be about perfection,” Cohen said. “Focus on maintaining perspective and avoiding extremes.”
He added that patience and consistency remain key. “Enjoying Christmas and looking after your health are not mutually exclusive. Small, mindful choices throughout December can prevent the need for drastic measures in the new year.”
