The holiday season is full of joy, indulgence, and… questionable fitness advice. Every year, misinformation runs rampant, with every trainer, health coach, and diet trying to carve out space in our brains for those January deals.
I hate misleading marketing that uses shame and manipulation, so today, let’s take a journey with the “3 Ghosts of Fitmas Past.”
Disclaimer:
Our society tends to normalize disordered eating and extreme behavior, especially during the holidays. Many trending challenges and fitness tips mimic eating disorder behaviors. Needing to “earn” meals, over-exercising, binging + purging, and engaging in extreme diets are all eating disorder behaviors.
Participating in these doesn’t necessarily mean you have an eating disorder, but it’s important to recognize how harmful these habits can be. If you think you may be struggling, amazing resources like the National Eating Disorders Association (https://www.nationaleatingdisorders.org/) are available.
Ghost 1: The Fearmongering Ghost
This ghost thrives on myths designed to scare you into extreme behaviors.
Myth: You’ll gain 10 pounds over the holidays.
The Facts: Real weight gain requires sustained overeating—not a few indulgent meals. Most people gain just 1-2 pounds over the holidays, which is often due to water retention from carbs and salts found in festive foods, not fat.
Myth: You have to earn your holiday meals.
The Facts: Food isn’t a punishment or a reward. Approaching meals with an “earn it” mentality promotes disordered eating. It’s okay to enjoy your food without guilt. Please push back on those trends that promote doing a certain number of pushups, lunges, squats or burpies to “make up for” eating during the holidays.
Myth: You need to detox* after the holidays.
The Facts: Your body detoxes itself naturally. Extreme cleanses, fasts and juice diets are usually unnecessary and could harm your health. Instead, drink water, eat fiber-rich foods, and let your body do its job.
*This post is about food. If you feel like you need to detox from alcohol, do so carefully and if necessary consult with a medical professional.
Ghost 2: The Overdoing Ghost
This ghost loves to push extremes, convincing you to burn off indulgences at all costs.
Myth: Over-exercising will cancel out holiday indulgence.
The Facts: Overdoing it leads to burnout, injury, and fatigue. Rest and recovery are crucial, especially during a busy season.
Myth: Join the 1,000 Rep Challenge!
The Facts: These challenges—like 1,000 squats or 108 sun salutations—are more harmful than helpful. Excessive repetition isn’t a smart way to train; it’s a fast track to overuse injuries from poor form and exhaustion.
Myth: More sweat = more calories burned.
The Facts: Sweat is just your body’s cooling system, not a measure of effort. Focus on quality movement instead of the quantity of perspiration. You’ll want to avoid Hot exercise classes if you have a heart condition, high blood pressure, hypermobility or heat sensitivity.
Ghost 3: The Unrealistic Ghost
This ghost loves to sell oversimplifications and quick fixes.
Myth: Weight loss is just calories in, calories out.
The Facts: Weight loss isn’t always that simple. It’s influenced by stress, sleep, hormones, medication, age, allergies, food, and more. While calorie balance matters, overall health is about so much more.
Myth: January 1st is the magic reset day.
The Facts: There is no magic day to start healthy habits. Small changes—like walking, stretching, flossing, eating an apple for a snack—can happen anytime. Consistency beats grand resolutions every time.
Myth: Skip carbs to avoid weight gain.
The Facts: Carbs are your body’s fuel and a primary brain food. Instead of cutting them out, focus on whole-food options like sweet potatoes, fruits, and grains to support your activity level.