Why Skipping Meals Before Holiday Dinners Backfires (and What to Do Instead)

The holidays are full of delicious food and gatherings, and with that, they can also bring a lot of food noise. One question I hear all the time during the holiday season is: “Should I skip meals to save calories for a big holiday dinner?”

Short answer: No.

Skipping meals might feel like a smart way to “balance things out,” but it usually backfires. Going into a big meal overly hungry can leave you feeling out of control around food, less satisfied, and more likely to eat past comfort. And not because you “lack willpower,” but because your body is doing exactly what it’s designed to do.

It also takes a lot of the joy out of the day. Low energy, constant food thoughts, and guilt can turn holiday meals into something stressful instead of something meant to be enjoyed.

If your goal is to feel good and enjoy holiday meals without the spiral, here are three strategies that work far better than skipping meals.

1. Eat Smaller, Balanced Meals Throughout the Day

Instead of “saving up” for dinner, aim to eat normally earlier in the day with balanced meals and snacks. Including protein, carbs, fats, and fiber helps keep your energy steady and prevents blood sugar dips that can ramp up hunger.

For example:
Breakfast: Greek yogurt with fruit and a sprinkle of nuts
Lunch: A veggie-filled salad with lean protein and olive oil
Snacks: Apple slices with nut butter or a small handful of almonds

Eating consistently helps you arrive at the main meal hungry, but not ravenous. This makes it much easier to eat mindfully, enjoy the food, notice satisfaction, and leave the meal feeling comfortable instead of stuffed.

2. Stay Hydrated Throughout the Day

Staying hydrated supports digestion and helps your body feel more comfortable during meals. Water, herbal tea, or sparkling water are great options throughout the day.

One small tip: try sipping steadily rather than chugging a bunch of water right before dinner. This can help prevent bloating and support smoother digestion.

3. Move Your Body (Gently)

Light movement can support digestion and help you feel more relaxed heading into a meal. A short walk, some stretching, or a few minutes of easy movement is plenty.

This isn’t about burning calories, it’s about helping your body feel good and grounded. No intense workout required!

Bonus: Allow yourself to truly enjoy the Meal

This one matters more than anything else.

Holiday meals aren’t a test of discipline. They’re about connection, tradition, and enjoyment. You don’t need to earn your food, compensate for it, or feel guilty afterward.

Eating intuitively doesn’t mean eat whatever you want and as much as you want—it means choosing foods that sound good, honoring your hunger, and letting yourself enjoy them without judgment. One meal (or one dessert) doesn’t define your health. But guilt and stress around food can stick around far longer than the meal itself.

Final Thoughts: Skip the Skipping

Skipping meals to “save calories” isn’t supportive, sustainable, or enjoyable. By eating consistently, staying hydrated, incorporating gentle movement, and allowing yourself to enjoy the moment, you can approach holiday meals with more ease and a lot less stress.

Join The Nourished Sisterhood

If you’re tired of overthinking food, feeling guilty after meals, or wondering if you’re “doing it right,” The Nourished Sisterhood is a place to be. Members often tell me they feel calmer around food, more confident in their choices, and less stuck in the all-or-nothing cycle.

Instead of second-guessing every meal, you start trusting yourself again. You learn how to eat in a way that supports your energy, your health, and your life, without rigid rules or restriction. The goal isn’t perfection—it’s feeling more at peace with food and your body, even during the holiday season.

If that sounds like what you’ve been craving, The Nourished Sisterhood Community may be exactly what you need.