Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC
How to deal with food guilt in recovery?
Food guilt is a real thing! When I was working to get out of the binge cycle, I tried to ease some of the guilt I felt over eating all the foods I told myself I “shouldn’t” eat.
Here’s how I dealt with food guilt in recovery:
One of the big foods I struggled with was Reese’s cups. I had a love/hate relationship with Reese’s. They were my favorite candy, but I couldn’t eat just one. I battled a binge every time I ate them and then immediately went down the path of self-hate, guilt and shame.
Here are a few things that helped me move through my Reese’s cups (and other foods!) food guilt:
1. Rewriting my self talk
I experimented with less triggering foods before I tried this on Reese’s cups, but I would write down 3-4 mantras to keep on hand for me to recite in my mind when I was eating something that I normally felt guilty about. Things like:
“I am allowed to enjoy this food”
“I give myself full permission to taste and savor this treat”
“Even though my body has weight to lose, I respect her choice to have any food”
This helped to soften and quiet the critical, guilt-ridden thoughts that would pop up in my head on repeat.
2. Making eating an experience
When I ate on the go, hurried, and frantic, I’d feel especially guilty. It was harder to know what I ate or enjoyed (or even tasted!) when I was mindless and in a hurry. So when I started working to release guilt, I would consciously try to choose what I was eating, sit down at the table, put it on a plate and be IN the experience of eating it. This allowed me to be more rational and conscious when I was eating. It also helped me work through any critical or guilty thoughts that popped up during the process!
3. Be kind and curious as you work to let go of guilt
Remember that letting go of food guilt is a process! If it’s something that’s been ingrained in us for years, it takes time to work through it. Be kind and compassionate with yourself as you work to have a more balanced (and mentally guilt-free) relationship to food!
Read More:
Why Do I Dissociate When Eating?
How to Have Willpower with Food
Work with a Binge Eating & Holistic Nutrition Coach
Overcome Bingeing and Emotional Eating, and Break Up with Yo-yo Dieting
Working with a binge eating coach and holistic nutritionist can help you get free from the frustrating binge and restrict cycle and stop yo-yo dieting.
You don’t have to be obsessed with food or have a million rules around eating to find your natural weight and learn to love your body. Ready to actually see a lasting change and experience true freedom?
Learn about Binge Eating CoachingAbout the Author:
Jenn Hand has been helping women like you become normal eaters since 2015.
She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.
Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.
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