5 Methods to Overcome Food Guilt

 

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HOW I DEAL WITH “FOOD GUILT”

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5 Ways to Overcome Food Guilt. by Brittany Risher. January 10, 2018. No Comments. Share it: Our relationship with food can be very complex, especially if we struggle with body image issues.

Guilt and shame are two emotions sometimes linked to food that can result in negative eating habits. Although the two are similar, there are distinctions. 5 Best Tips for Overcoming Food Guilt, According to a Top Dietitian Realize that guilt is an energy crusher..

You can feel it sap your motivation and mood, so it’s best to put things into Be your own best friend.. Food is a big part of our social lives and as such there are lots of opportunities. 5 Ways To Stop Food Guilt Now. Read full article.

0. April 19, 2016, 10:35 AM. By Melissa Milne. My name is Melissa, and I beat Food Guilt.

For many years, I turned the simple act of eating into a. On the other hand, many people find they lose weight in this process, probably because guilt was leading them to overindulge in forbidden foods. Either way, “we usually see weight stabilize over. Rather than allowing yourself to spiral and dive deeper into negative self talk and feelings of food guilt, recognize that feeling this way is a signal that you believe you are breaking a food rule. The key here is to identity what that food rule is and challenge it so you can make all foods morally and emotionally equivalent.

SUMMARY To overcome food addiction, a person should be sure that eliminating certain foods is the right thing to do. If there’s uncertainty, writing down the pros and cons may help make the. Three Easy Ways to Overcome Food Guilt. Posted on August 1st, 2012. by Lindsey Smith.

As much as I enjoy food now, I used to spend more time worrying how many cookies I was going to indulge in at a family outing than I did actually enjoying and savoring both. The downside of guilt. Part of the problem with guilt is that we think we should feel bad because of what we’ve done wrong. That’s a noble gesture, but research shows it’s not the best way to.

Recognizing that diets are a worldwide massive failure, considering the ever increasing average weight of the population, will help you overcome your diet guilt. I know that fast food and convenience foods are also responsible, but the massive media exposure given to dieting must have some measurable impact on the weight of the population. 5 Ways to Get Past the Guilt of Holiday Eating 1. Remember: food is more than just nutrition.

I consulted a fellow dietitian friend on this topic and she offered this 2. Release yourself from restriction. This is a super scary concept for some, but food restriction is at the root of why 3.

List of related literature:

Owning all your behaviors (with self-compassion) derails the food cravings.

“Stop Eating Your Heart Out: The 21-Day Program to Free Yourself from Emotional Eating” by Meryl Hershey Beck, Jeanne Rust
from Stop Eating Your Heart Out: The 21-Day Program to Free Yourself from Emotional Eating
by Meryl Hershey Beck, Jeanne Rust
Mango Media, 2012

This practice of awareness will also help you let go of the guilt you feel about eating certain foods; instead, you eat them with pleasure.

“Pleasurable Weight Loss: The Secrets to Feeling Great, Losing Weight, and Loving Your Life Today” by Jena la Flamme, Mama Gena
from Pleasurable Weight Loss: The Secrets to Feeling Great, Losing Weight, and Loving Your Life Today
by Jena la Flamme, Mama Gena
Sounds True, 2015

Mindfulness skills teach one to accept the reality that there are cues in the world that trigger one’s urges to binge-eat.

“The Treatment of Eating Disorders: A Clinical Handbook” by Carlos M. Grilo, James E. Mitchell
from The Treatment of Eating Disorders: A Clinical Handbook
by Carlos M. Grilo, James E. Mitchell
Guilford Publications, 2009

Mindful eating occurs throughout the program, beginning with raisins, adapted from the Mindfulness-Based Stress Reduction program, moving to more challenging foods (chocolate, cheese, and cookies), and then toward healthier foods.

“The Wiley Blackwell Handbook of Mindfulness” by Amanda Ie, Christelle T. Ngnoumen, Ellen J. Langer
from The Wiley Blackwell Handbook of Mindfulness
by Amanda Ie, Christelle T. Ngnoumen, Ellen J. Langer
Wiley, 2014

form of discipline (“I can resist this food!”) and ego (“I’m smart enough to avoid this food!”).

“You: On A Diet: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet C. Oz
from You: On A Diet: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet C. Oz
Simon & Schuster, 2006

Breaking their rules and re-introducing “bad foods” affords them the opportunity to tolerate the discomfort and realize they don’t have to binge and then purge.

“REBT with Diverse Client Problems and Populations” by Windy Dryden, Michael E. Bernard
from REBT with Diverse Client Problems and Populations
by Windy Dryden, Michael E. Bernard
Springer International Publishing, 2019

In Step 5, you learn to resist and control the interactions between food and mood, the reasons we eat other than hunger.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

The first surprising thing I found was that when I allowed myself to eat however many I wanted, guilt free, I simply didn’t eat as many as I would have previously, when I was trying to “be good.”

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

Reduce fears of loss of control (e.g., learn to take a taste without fear of a binge).

“Nursing Care Plans & Documentation: Nursing Diagnoses and Collaborative Problems” by Lynda Juall Carpenito-Moyet
from Nursing Care Plans & Documentation: Nursing Diagnoses and Collaborative Problems
by Lynda Juall Carpenito-Moyet
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2009

Mindful eating includes noticing the colors, smells, flavors, and textures of your food; chewing slowly; getting rid of distractions like TV, cell phones, or reading; and learning to cope with negative feelings about food, such as guilt and anxiety.

“Fundamentals of Complementary, Alternative, and Integrative Medicine E-Book” by Marc S. Micozzi
from Fundamentals of Complementary, Alternative, and Integrative Medicine E-Book
by Marc S. Micozzi
Elsevier Health Sciences, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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31 comments

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  • Who is this woman I absolutley adore here, what a great personality and so open and honest. give here a national show you americans!! X

  • I’m so glad I ran into this video. It’s been a wake-up call that I’ve slowly fallen back into old habits since the quarantine. You explain everything in such a respectful and uplifting tone, it’s inspired me all over again to pick my food planner back up again.

  • Great video! I’m definitely going to start asking this question. It definitely will make you more mindful. And this just shows how important mastering your mind is to your health:)

  • I have started recovery,I’m doing soooo much better..Expect the fact that I still have some Ed thoughts,I restrict a tiny bit from times(50-100 calories),I still feel guilt after eating(it’s not so strong,I’m actually able to distract myself afterwards).I’m not too anxious around food anymore,I’m getting more comfortable with it!I’m still not weight-restored(still far from my set-point),I think that’s why I’m not Ed free…In fact,my doctor told me that the more I eat,the more those thoughts will go away.

  • Love your full days of eating! ❤ I’m the biggest snacker… I usually feel like a eat so much compared to a lot of ppl that do these videos. You should do these more often! ��

  • I love this video. I overcame my binge eating by prioritising exercise. As soon as I had a workout routine it elevated my mood and lowered my anxiety in such a sustained way that I’ve had a healthy relationship with food for around 3 years now ✊

  • Thanks for posting this! Like I totally get what you mean when you said binged mentality… I’m recovering from binge eating, and still in that mentality of all or nothing. I am not the “2 squares of chocolate ” type of girl. I do hope I’ll change but in the meantime… give me the food hahaja

  • OMG I relate so much I feel so bad after eating food and when I’m not exercising I’m like so anxious about it I also eat so much to and sometimes when I want to eat a drink tea as well

  • stress and sadness trigger my binge eating. i started lowering the quantity of sweets that i eat throughout a binge. i’ve been through some rough moments bcz of my toxic bf, and i think it’s time i changed my thoughts and my lifestyle. thank you for your advice! it’s good to know, as a perfectionist, to not follow strict rules and give your body the amount of healthy food that is needed.

  • the same thing happens to me just as with french fries. I love all the potatoes and when I least realize I have a large bag. So then I feel bad for having eaten that bag and the next meal I do ir with much fewer calories to compensate. ������������

  • Omg I honestly struggle so hard w feeling bad about eating certain things..I get so guilty and be like wow I wish I never ate that

  • You’re my favorite human ever, you’re so real and honest and your full day of eating videos literally look like my life everyday LOL balance girl ��

  • Can you please do a diet meal plan Trying to done and lose my fat but I am working and in school budget wise it’s hard and time wise would love a video that could help me with meals and is not too pricey:)

  • I eat SO MUCH. It’s so great seeing other fitness people showing realistic amounts of food to eat! Plus 800 calories of chick peas that you were craving vs not eating them and then binging later on with like 5000+ calories is way better. I’ve been struggling with restricting/binging cycle. So I feel ya girl. But these videos help so much and make me feel normal! We both workout a ton and train hard, we need food! It’s ok to fuel yo body, so thank you for reminding me of that!��

  • try this sometimes when you are losing fat eat 100%bro eat lot of veggies and greens your lean protein but stick to high fiber carbs like oatmeal,beans,brown rice I usually get the sara lee 45 calorie bread has lot of fiber cut out all fruit except for berries,and see if fat loss is faster.

  • Thank you so much for posting videos like this and being so open and honest! I have struggled with disordered eating as well, including binge cycles, which has also made it hard for me to determine what normal portion sizes look like, and what is a ‘normal’ amount of indulgence. Its really comforting to know that this is something other people experience too, and that I’m not the only one experiencing this food anxiety because it can be real tough. Thanks girl, you da best.

  • haha i love these chickpeas. They also have it in lemongrass/ginger and it’s SO GOOD. But I hate it when we just did the groceries and I just want to eat everything.

  • Amazing advice!! Thank youuu. This has been happening to me for at least 3 months and I was kinda ignoring it but for the past weeks it has been happening more and more often. Now that I analyze it, I think is because lately I have been trying to eliminate carbs and gluten completely. That did not worked for me at all! So many restrictions to what is being cooked at home and a feeling that I could not eat at restaurants. It is great to see that this has a name and a way out of it. Everything in this video spoke to me! I can recognize I have triggers to binge eating and then is a like a ”vicious cycle” because once I do it I feel so guilty that I try to skip meals or promise myself that the next day I am going to be better. I have found that the best way to ”keep me on check” is to eat from all group of foods but in an adequate portion (1/2 cup of starchy carbs, 1 whole plate of salad and 6 oz of meat) and snacking if I feel like it. Oh, and yeah, avoiding boredom and other triggers. Again, THANK YOU!!

  • Hey Mario, I don’t know if you have made a video on this topic but what happens is that when I bulk and started eating more, My stomach gets full and I get lethargic. I don’t have the strength to perform other work for the rest of the day. This problem is also felt by my friend who is cutting and he says he says that by eating less, he doesn’t have the strength to do other things the rest of the day. Is this something you have experienced? If yes, can you make a video on this topic. Thanks.

  • Still dealing with that binge/guilt cycle, but this video made me feel so less alone. I love how you’re so genuine and how you eat what you want while living a healthy lifestyle

  • I would love it if you discussed overt fat intake; specifically how to ensure that you’re getting enough omega-3 fatty acids while avoiding the main sources of them☺️

  • I told a psych I had the symptoms of binge eating. She said no. Binge eating is going to several restaurants and eating it all in one sitting. I disagree and feel ignored

  • It’s not that my diet is blown or smth, for me. It’s just falling out of the new pattern and back into destructive habits again and that “loss of control” triggers some really bad feelings

  • I love how real you are. I also snack way too much and give myself too many desserts, but that’s just life. You’re making healthy choices overall and we need to stop being so hard on ourselves

  • The realest eating video on YouTube, i feel related exactly. The guilt and the pep talk after so i can continue eating hahahaha. Great video Gabby

  • Oh my god. I literally relate so much to your “no frame of reference” on “normal” eating. I’ve struggled for so long with bingeing and restricting and just all around dieting that I have no flippin clue how much or even what a regular person eats. I get weirdly obsessed with watching peoples what I eat in a day videos but the problem is I feel like so many people only film like the perfect day of eating or maybe they just eat extremely clean I don’t know but thank you for making me feel normal! <3 xo

  • i don’t understand why you’re not getting more clicks for those nice videos! they’re very informative and interesting, i’m glad i discovered your channel

  • It’s so nice that you are so honest! I have struggled with overeating and definitely know the guilt that follows! But it’s great to hear your take on everything and know that there are so many people who struggle with that.

  • Nobody needs a 1200 calories a day unless you’re a potato and super short. That just going to set you to yo yo dieting.

    I’m 4′ 11″ and workout 5 days eating 1500 calories and I will loose wight.

  • I appreciate how honest you are with your food anxiety and guilt. It’s so relatable. You’re so real, it’s so nice to watch. Thank you for being you! <3

  • Yes girl I do the same thing, because snacks like that are so good you just can’t stop sometimes! And then I also feel guilty as well. I think it’s important to realize you don’t do this everyday and it’s better than something worse than has no nutritional benefit for you at all ya know. That’s how I look at it anyways. Loved the video as always! ❤️❤️❤️