AN expert has shared some of the best psychological strategies to help manage weight over Christmas.

With festive celebrations approaching, many Foresters are preparing for a period traditionally 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 an estimated 30,000 deaths annually.

Christmas can be a particularly challenging time for those trying to manage their weight. Changes to eating patterns, increased alcohol consumption and heightened social pressure often lead to short-term weight gain, followed by cycles of restrictive dieting in the new year.

According to a prescribing pharmacist, using psychological strategies alongside sensible lifestyle choices can help people navigate the festive period without abandoning long-term health goals.

Ahsan, Prescribing Pharmacist at Quick Meds, explained that mindset plays a significant 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.”

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,” Ahsan said. “It also helps distinguish genuine hunger from eating out of habit or social expectation.”

Negative self-talk can also intensify during the festive season. Thoughts such as ‘I’ll start again in January’ or ‘I’ve already ruined it’ can 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,” Ahsan explained.

Visualisation techniques may also help people stay grounded during December. Ahsan suggests briefly picturing how they want to feel after the festive period, such as maintaining energy levels or avoiding the need for extreme dieting in January, rather than focusing solely on weight.

Emotional eating is another common challenge at this time of year. Stress, fatigue and social pressures can all increase the urge to eat when not physically hungry.

“Keeping a simple food and mood diary can help people recognise emotional triggers,” Ahsan said. “Planning alternative coping strategies, such as a short walk, early nights or stepping away from food-focused situations, can make a real difference.”

Portion awareness is particularly useful during large meals. Using smaller plates or serving portions away from the table can 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,.

Social support remains important over Christmas. Ahsan advises 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, such as noting meals, alcohol intake or daily movement, can also help people stay aware without becoming overly restrictive. Ahsan adds that non-scale indicators, including energy levels, sleep quality and digestion, are particularly useful measures during the festive period.

“Christmas weight management shouldn't be about perfection,” Ahsan said. “Focus on maintaining perspective and avoiding extremes.”

This balanced approach aligns with NHS guidance, which promotes sustainable lifestyle changes rather than short-term dieting. The NHS Digital Weight Management Programme, which has received more than 358,000 referrals to date, combines nutritional advice with behavioural and psychological support.

Ahsan concluded 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.”

You can find out more ways to manage your weight by visiting the NHS website.