The holidays are here, and if your anxiety is rising faster than the dinner rolls, this episode is for you. Kelly shares her top strategies for feeling calm, confident, and in control around big meals so you can enjoy the holiday without the guilt trip, anxiety and weight gain. 

If the phrase “big holiday meal” instantly makes your heart race, your pants feel tighter, and your brain start planning Monday’s diet… hi. You’re not broken. You’re just human.

Let’s talk about why big meals—especially holiday ones—feel so scary, and how to actually enjoy them without spiraling, panicking, or mentally calculating how many workouts you’ll need to “undo” dinner.

Spoiler alert: this isn’t about willpower. It’s about your nervous system, your history with food, and the absolute nonsense stories your brain has been rehearsing for years.

Pull up a chair. (And yes, you can unbutton your pants.)

Why Big Meals Feel So Dang Scary

Big meals aren’t just about food. They come with baggage. Emotional baggage. Diet baggage. That one weird comment your uncle made in 2009 baggage.

The Pressure to Be “Good”

You know that voice:

“Don’t overdo it.”
“Be good today.”
“You already had carbs.”

That pressure usually isn’t coming from anyone else—it’s coming from you. And the problem? The harder you try to be “good,” the harder the pendulum swings.

Restriction → rebellion.
Every. Single. Time.

The Mental Olympics of Eating

When food feels scary, every bite comes with a TED Talk:

• Should this be my last bite?
• What about dessert?
• Am I eating too fast?
• Should I just keep going and start over tomorrow?

Suddenly you’re not even tasting the food—you’re negotiating with it.

And no, it’s not the food causing the stress. It’s the story you’re telling yourself about the food.

Food Trauma & Holiday History

For many people, holidays aren’t just joyful—they’re loaded.

Maybe it’s:

• years of dieting through the holidays
• comments from family about your body
• food scarcity growing up
• grief, loss, or someone missing at the table

Your brain remembers. And fear shows up as a protective response, not a lack of self-control.

Here’s the Big Reframe

Fear around food is a nervous system response.

Your brain thinks a tiger is coming when really… it’s just turkey.

So let’s say this clearly:

✔️ It is safe to eat
✔️ It is safe to enjoy food
✔️ It is safe to listen to your body
✔️ You do NOT need to diet beforehand

You can acknowledge the fear without obeying it.

How to Navigate Big Meals Without Spiraling

Let’s get practical.

1. Eat Before the Meal (Yes, Really)

Skipping meals to “save up” never ends well.

Go in hungry—but not ravenous. A light meal earlier in the day with protein will stabilize your blood sugar and your mood.

Hangry is not a mindset.

2. Build a Plate You Actually Want

Hot take: you don’t have to eat food you don’t like just because it’s there.

Pause before loading your plate and ask:

What do I genuinely want right now?

Eat the things you actually love. Not the sad obligation foods.

3. Check In Mid-Meal (Without Being Mean)

No food policing. No body shaming.

Just ask:

• Am I enjoying this?
• Am I present?
• Do I want more?

Then… look up. Talk. Laugh. Be human.

4. Give Yourself Permission for Seconds

This is huge.

When you tell yourself you can’t have more, your brain panics and says:

“EAT IT ALL. NOW.”

When you remind yourself you can have seconds, the urgency melts.

Permission creates calm.

5. Remind Yourself: You Can Have This Again

This food is not disappearing forever.

You can:

• ask for the recipe
• take leftovers home
• make it again
• buy pie literally any day of the year

Food is food. Not a once-in-a-lifetime opportunity.

Reflection Questions (The Real Work)

If you want to go deeper, ask yourself:

• Where is this fear coming from?
• What am I afraid will happen—and is that actually true?
• What support do I need right now?

Awareness changes everything.

The Bottom Line

Big meals don’t need to feel dangerous.

You don’t need more rules, control, or discipline.

You need safety. Permission. And a new story.

And yes—you’re allowed to enjoy the food and your life.

See you at the table 💛

Follow me for daily tips on Instagram! @kellylyonscoaching

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!