The holidays are a time for celebration, connection, and, let’s face it, a little bit of indulgence in seasonal treats. But as the holiday season winds down, you might find yourself looking for ways to get back on track with your eating habits. Instead of diving into restrictive diets or feeling guilty about holiday treats, consider a more mindful approach to reset and nourish your body. We spoke with Denice Taylor, a registered dietitian nutritionist at Texas Health Arlington, for her insight on how you can reset mindfully.

Practice Mindfulness

The first step to resetting after the holidays is letting go of guilt. It’s perfectly normal to enjoy seasonal foods and traditions. Remind yourself that one or two indulgent meals won’t undo all the good habits you’ve built. Be kind to yourself, and focus on what you can do today to support your well-being.

Taylor notes this starts with being aware of your eating habits and the triggers that lead you off course. Keeping a written food journal or using an app on your phone can help track what you eat and drink, giving you a clearer picture of your choices.

Additionally, Taylor suggests slowing down and being intentional with your meals. Make mealtime a dedicated activity. Sit down at a table, eliminate distractions like your phone or TV, and savor each bite. Pay attention to the flavors, textures, and how your body feels as you eat.

“It takes your brain about 20 minutes to recognize fullness. So slow down, savor your food, and consider pausing about 15 minutes into your meal to check how you’re feeling,” she recommends. “If you’re still hungry, eat a bit more, but give yourself the time to make intentional choices.”

If you find yourself craving food out of boredom, stress, or habit, Taylor adds that changing scenery can help nix those cravings.

“Do something productive or engage in light activity to refocus your mind,” she says.

Focus on Nutrition

After a season of cookies, casseroles, and cocktails, you might be craving balance. Taylor recommends the Plate Method to build balanced meals. Fill half your plate with colorful vegetables, one-quarter with lean protein, and the last quarter with whole grains. This simple visual guide can help ensure your meals are both satisfying and nutritious. Need some inspiration? Check out MyPlate.gov for ideas on balanced meal planning.

Secondly, Taylor recommends starting with smaller meals throughout the day, which can prevent overeating.

“Skipping meals often leads to extreme hunger later, which can derail your efforts,” she explains.

Instead, aim for consistent, nourishing meals that keep your energy steady.

Additionally, it’s easy to mistake thirst for hunger, especially after the holiday whirlwind. Keep a water bottle handy, and aim to drink throughout the day. Herbal teas or sparkling water can also be refreshing, hydrating choices.

Get Moving

Physical activity plays a crucial role in overall health. If your holiday schedule made it hard to stay active, start small. Taylor suggests short bouts of walking — just 5 to 10 minutes at a time — throughout the day. These mini-sessions can quickly add up and help you build a habit.

“The Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity per week for adults,” Taylor explains. “That can initially sound really daunting, but breaking it down into manageable chunks, like a brisk walk or a quick home workout, can make it more achievable.”

As you build momentum, aim to increase the duration or intensity of your activity for even greater benefits.

Make Self-Care a Priority

Resetting isn’t just about eating and exercising; it’s also about nurturing your overall well-being. Incorporate habits that help you feel your best, such as staying hydrated, managing stress, and getting quality sleep.

Focus on Progress, Not Perfection

Remember, resetting after the holidays isn’t about being perfect — it’s about making intentional choices that support your health. Some days will be better than others, and that’s okay. Celebrate small wins, like pausing to enjoy your meal or choosing a balanced snack, and build from there. Each small step brings you closer to your goals.

Ask for Support When You Need It

The holidays often disrupt regular schedules, but there’s no need to overhaul everything at once. Reintroducing structure gradually, such as planning meals, prepping snacks, or setting aside time to grocery shop, can prevent you from getting overwhelmed,

However, if you get ahead of yourself or find it challenging to reset, reach out to a registered dietitian or your doctor. They can provide personalized guidance to help you feel your best.

“It is that time of year when we reflect on our health and think about what goals we may want to set for the new year,” Taylor says. “The holidays might have been a time of more calories resulting in some weight gain or an increase in levels when lab work is checked. But with a little planning, you can transition back to balanced eating from the holidays to start a healthy new you at the new year.”

The journey back to balance after the holidays doesn’t have to require restriction or extremes. By embracing mindfulness, practicing portion control, and prioritizing self-care, you can reset with ease and set the tone for a healthy, nourishing year ahead.