For so many years, I was in a horrible cycle: I would exercise and eat healthy, but then I’d beat myself up for every tiny (or big) indulgence. I’d feel intense food guilt after eating something “off my plan” and vow to never “slip up” again. It was a horrible cycle, and honestly, one that I could never keep up with.
Most of the time I was being too restrictive, and by the end of the day I was so deprived of real nutrients that I would reach for anything that was sugary/salty. Then, feeling horrible about myself, I’d vow to “start new the next day”. Which would end up being a repeat of the day before.
You may already know what I’m talking about…food guilt.
Food guilt is the guilt we feel around eating, or not eating, certain foods – especially when it comes to eating unhealthy foods or eating off your diet plan.
Have you ever experienced food guilt?
I bet you have. According to a Harris Poll, nearly 8 out of 10 women experience guilt around food. 80% of women struggle with food guilt…that is a sobering number.
But why the food guilt? Why do we feel guilty after eating something? Why have we deemed some food “bad” and others “good”? Isn’t food just, food? I’ve certainly fallen into this trap myself, but how do you stop the vicious cycle?
Can we actually live in a world where you can enjoy a piece of cake guilt free?
Yes, there really is such a world.
Here are 3 ways to change how you think about food and stop feeling guilty after indulging.
1. Ditch the emotions
Too often we eat with our emotions. We had a bad day, let’s drown ourselves in a pint of ice cream. We had a good day, let’s celebrate with pizza. Or we worked hard today, so we deserve those cookies and chips. Do you see how we often associate our emotions with food?
We all need to eat to survive. Our bodies literally need food to function properly. And somewhere we have made it all about enjoying instead of just a necessity. Don’t get me wrong, I am all for enjoying and creating delicious meals. But that should be a bonus, not the whole goal. When we begin to stop eating just for pleasure or with our emotions, we often will choose healthier foods. This eliminates a lot of guilt.
2. Follow the 80/20 rule
Want to know the #1 reason why your diet is failing? It’s the all or nothing mindset. Thinking that if you eat something off your plan that all is lost and you just completely sabotaged everything. If you’re currently in this mindset or worse a diet – it’s a trap. Get out and run!
Instead, embrace the 80/20 rule. We all know what we should be eating more of right? Whole foods like vegetables, proteins, fruits, and healthy fats. Yet so many are trying to find a different way to living a healthy life…we can’t really reinvent the wheel here.
More whole foods = a healthy + happier you.
So instead of dieting, having the “all or nothing” mindset, think 80% whole foods and 20% whatever you’re craving.
This is how I eat.
I LOVE chocolate. The old guilt-stricken me would always try to avoid it. Then I would binge on it because, well, I just needed some, okay!? Now, I enjoy some dark chocolate (almost) every single day. I eat 80% super clean and then 20% whatever I’m craving, and I don’t sweat about it because I know the majority of the time I’m fueling my body with whole foods. This has taken the stress out of eating and eliminated my food guilt.
3. Stop food shaming
Food is food. There is no “good” food or “bad” food. And you certainly aren’t what you eat – thank goodness, right? Sure, there are foods that are healthier options, but that doesn’t mean your worth is wrapped up in what you eat or don’t eat.
Changing your mindset about food will free you from food guilt. Instead of chocolate cake being “bad”, it’s simply chocolate cake. Enjoy every single bite and move on. No guilt. Focus on choosing more whole foods the rest of the day, and you are well on your way to living a balanced lifestyle.
What can you do now?
I typically have my clients choose 1-2 goals to work on at a time. When they accomplish those goals, we move onto another goal. Those goals add up to big changes and create lasting results. So I’m going to encourage you to do the same.
Choose one of the strategies above and create a goal for yourself. Maybe that’s adopting the 80/20 rule or focusing on eating without emotions attached. Write it down, or better yet, comment below so I can cheer you on!
You’ll be surprised how small goals add up to really big successes. In no time you’ll be saying bye bye to your food guilt!
