Now that Christmas is done and dusted, we’re all looking to get back into our regular routines in the run-up to the new year. And whether you’re looking to eat more plants in 2025 or reset your body clock after a few festive nights out, paying attention to your diet is a great place to start.

But after the chaos of the Christmas period, you might find that your appetite is a bit all over the place. For some, that might look like snacking all day to satisfy a never-ending pit of hunger, while others might find it hard to eat the smallest of evening meals. But why does this happen?

Several factors can influence our appetite on a day-to-day basis – and according to dietitian Nichola-Ludlam Raine, the Christmas period brings even more into play.

1. Our routines are disrupted

Christmas is a busy time, which makes maintaining a regular eating schedule tricky. Add to that the fact that we tend to eat more than usual, including at times of the day when we’re not used to eating heavy meals, and it’s hardly surprising that our appetite gets confused.

“The irregularity can confuse our body’s natural hunger cues, leading to unpredictable appetite fluctuations,” says Ludlam-Raine.

This is mainly because of fluctuations in the hunger hormones leptin and ghrelin; the disruption to our eating and sleeping patterns we tend to experience at this time of year can cause an imbalance in these hormones, which leads to irregular hunger signals.

2. We consume different types and amounts of food

Our diets tend to look different come Christmas time, which can have a knock-on effect on how we feel both before, during and after eating.

For example, Ludlam-Raine explains: “Holiday meals are often rich in carbohydrates, fats and sugars. These foods can cause rapid spikes and drops in blood sugar levels, which might lead to periods of feeling very hungry or, conversely, not hungry at all.”

Failing to eat enough whole, unprocessed foods that are high in both fibre and protein can also lead to you feeling hungrier sooner after meals and play havoc with your digestive system, too.

Eating heavier, richer foods that are higher in fat can also make our digestive system work harder, Ludlam-Raine adds. That might mean you’re not as hungry for dinner after a big lunch, for example.

3. Christmas is an emotionally charged time

Appetite isn’t just influenced by how much you’re eating – it can be the product of psychological factors, including how stressed, excited or overwhelmed you’re feeling. There’s typically plenty of that to deal with during the Christmas period, so it’s unsurprising we feel a little all over the place.

“Stress, excitement or even boredom can influence our eating habits during the holidays,” Ludlam-Raine explains. “Emotional eating can lead to us feeling ravenous, while stress or anxiety might suppress appetite.” Stress and anxiety-related nausea can also make you feel less hungry.

4. Changes in physical activity levels

For most people, Christmas is a time when activity levels decrease. Instead of going to the gym or popping out for a run, you might find yourself curling up with a good book or playing a board game with family – and that can impact how hungry you feel.

“Changes in physical activity can impact appetite; less activity may lead to decreased appetite, while more activity (like walking or playing games) may increase hunger,” Ludlam-Raine says.

5. Social eating

Eating with friends and family can make it harder for us to pay attention to what we’re eating and lose track of when we’re feeling full.

That can lead to us eating more than we usually might, having a direct impact on our appetite over the next couple of hours. “Skipping meals due to busy schedules can also have a knock-on effect on how hungry we feel,” Ludlam-Raine says.  

1. Focus on your plant intake

If your gut is feeling a little all over the place after the last couple of weeks, then upping your plant intake – aiming for that number of 30 different plants a week – is a great way to feed your gut microbiome and help your healthy bacteria to thrive.

Spices, nuts and grains like rice and quinoa all count, so why not try cooking a new recipe or buying some new ingredients at the supermarket to mix things up a bit?

2. Move every day

Movement isn’t just great for your mental health: it can also help to regulate your appetite and increase your energy levels, helping you to feel more on top of things as you get back into a routine post-festive season.

3. Stay hydrated

Whether or not you’ve been drinking lots of alcohol, paying attention to your hydration levels is a surefire way to help your body feel better after a period of lacklustre self-care.

It’ll also get your gut back into gear by helping your digestive system to move food through with ease.

4. Stick to a good sleep schedule

Our digestive system and sleep are inherently linked thanks to the circadian rhythm, so paying attention to your sleep and getting back into a good routine will help to regulate your appetite. 

Images: Getty