The 80/20 Rule for Holiday Eating: How to Have Balance, Not Restriction
The holidays are a time for family, connection, and yes - good food. But if you’re returning to fitness or trying to stay consistent, this season can feel stressful. Maybe you’re worried about “falling off track,” or you’ve experienced that cycle of overindulgence followed by guilt.
Here’s the truth: you don’t need to restrict yourself to stay healthy. You just need balance - and that’s where the 80/20 rule shines.
What Is the 80/20 Rule?
The 80/20 rule is simple:
80% of the time, you focus on nourishing, supportive foods that help you feel strong and energised.
20% of the time, you enjoy the foods you love - without guilt, without overthinking, and without labelling them as “good” or “bad.”
It’s a flexible approach that works all year round, but it’s especially powerful during the holidays when food plays a central role.
Why Restriction Doesn’t Work
After my own journey from 120kg to 80kg, I learned very quickly that restriction leads to resistance.When you tell yourself you can’t have something, it becomes even more tempting. You end up feeling out of control, only to spiral into guilt afterward.
That cycle doesn’t support your progress - physically or emotionally.
The 80/20 rule removes the pressure and helps you maintain a healthy relationship with food, which is just as important as exercising regularly.
How to Apply the 80/20 Rule During the Holidays
Here’s how you can enjoy holiday meals while still feeling aligned with your goals:
1. Prioritise nourishment when you can
Fill your plate with proteins, veggies, and whole foods for most meals. These foods keep you energised and satisfied.
2. Enjoy holiday favourites without guilt
Whether it’s a mince pie, pavlova, or your family’s signature dish - have it. Savour it. You don’t need to “earn” or “burn off” your food.
3. Slow down and tune in
Eat mindfully. When you slow down, you enjoy food more and naturally avoid overeating.
4. Stay hydrated
Often, fatigue and cravings come from not drinking enough water. A simple habit that makes a big difference.
5. Keep moving, but don’t punish yourself
Walks, light strength training, stretching - it all counts. Movement should support you, not punish you.
It’s Not About Perfection - It’s About Balance
Your fitness progress won’t be undone by a few holiday meals. What matters is what you do consistently, not what you do occasionally.
If you’re easing back into fitness, the 80/20 rule helps you:
avoid the “all-or-nothing” trap
build a healthier mindset around food
stay consistent without feeling deprived
enjoy the holidays without stress
This is the approach I take with every person I train because I know firsthand how important it is to feel emotionally supported - not judged - throughout your fitness journey.
You Deserve to Enjoy the Holidays
Food is more than fuel. It’s culture, tradition, celebration, and connection.The goal isn’t to restrict yourself - it’s to find a balance that supports both your body and your life.
With the 80/20 rule, you can enjoy the best of both worlds: the pleasure of holiday eating and the confidence of staying on track.
Ready for Guidance That Supports Balance, Not Perfection?
If you want to build healthy habits without extreme rules, I’m here to help. Together, we can create a plan that fits your goals, your lifestyle, and your mindset - especially through the holiday season.