Decadent meals, eggnog, and Christmas cookies—oh my. The holiday season is here, and with it comes a lot of eating. All that indulging often leaves people feeling guilty, but cookies and family dinners aren’t the enemy. Rather, an all-or-nothing mindset where you feel like you’re either being “good” or completely off the rails can make the holidays more stressful than they need to be, says Adam Gilbert, founder of My Body Tutor.
“Most holiday advice tells you to skip dessert or earn your food with extra workouts. That just makes you obsess over food even more,” Gilbert says. “The real solution is changing your relationship with food so you can enjoy your mom’s cookies without feeling like you’ve ruined everything. Cravings are about what the food allows us to avoid or the void it fills.”
We all deserve to enjoy the holidays without guilt. To ease holiday food stress, Gilbert created the 12 Days of Fitmas: a daily challenge countdown that builds healthy habits and tackles emotional eating. Try it with us this month.
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12 Days of Fitmas Challenge
Day 1: The Broccoli Test
Before reaching for snacks today, ask yourself: Would I eat broccoli right now? If a side of broccoli doesn’t sound satisfying, you’re not physically hungry. You’re emotionally hungry. Pause and ask what it is you’re really craving.
Related: Stop Stress Eating and Mindless Snacking With This Quick Trick From a Health Coach
Day 2: Phone-Free Meal
When was the last time you ate a meal free of distractions? Eat one meal sitting down without your phone. Distracted eating disconnects you from fullness cues, but one mindful meal helps you recognize when you’re actually satisfied. Intention is everything
Day 3: Journal During Cravings
“When you crave something, write down how you’re feeling first,” Gilbert says. “Cravings are rarely about food. They’re about stress, boredom, or needing comfort. Naming the feeling helps you address what you actually need.”
Day 4: Accountable Action
On day four, practice accountability by texting one person you trust about your current health goal. Accountability changes everything because even if you struggle to keep promises to yourself, telling someone else creates external commitment. You won’t be as likely to rationalize excuses.
Day 5: Plan Monday Meals
Write down three things you’ll eat on the upcoming Monday. Planning ahead removes decision fatigue and prevents the “I’ll figure it out later” trap because nobody has time for that during the holiday season.
Day 6: Decide on Friday Dinner
Do this before Friday arrives. If you don’t have a plan, you’ll default to whatever sounds good and comforting after a long week.
Day 7: Photograph Your Food
Take a photo of everything you eat on the seventh day of the challenge. If you’re not as keen on measuring your food, this is a great way to ease into food tracking, creating awareness without judgment.
Day 8: 10 Minutes of Fun Exercise
Move your body for 10 minutes doing something fun, like dancing or walking. Exercise isn’t punishment, but many people take on this mindset, making it difficult to stick with it in the long run. It only works if you enjoy it.
Day 9: Intentionally Eat an ‘Unhealthy’ Food
Eat it slowly and enjoy every bite. Remember, there are no cheat days. Food is food. Guilt creates cycles of restriction and binging, but permission creates balance.
Day 10: Share What You Ate
Share what you ate yesterday with someone who supports you in your health journey. Daily accountability beats weekly check-ins, and consistency comes from showing up every single day.
Day 11: Healthy Habit of the Day
Pick one healthy habit that you can do at the same time every day. This could be something like a morning meditation or a walk around the block before work.
“Consistency beats intensity. One habit at the same time every day builds momentum. Stack wins, don’t chase perfection,” Gilbert says.
Day 12: Choose a 2026 Health Goal
Put one health goal for January 2026 in your calendar. The new year will be here before we know it. The final month of the year offers the perfect time to slow down and reflect on your goals for the next year.
“Don’t wait until you’re already behind. The people who succeed start before they feel ready. Schedule it now so you’re already in motion,” he advises.
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