How to Overcome Guilt While Eating
5 Tips for a Healthy Relationship with Food
Guilt is an emotion that is part of the human experience. It can arise when we do something we regret or when we feel like we are not living up to our standards. Regarding food, guilt can occur when we indulge in something we deem “unhealthy” or feel like we have overeaten.
Often, this guilt can lead to negative thoughts and feelings towards ourselves and even to disordered eating habits. Therefore, it is important to have a healthy relationship with food and learn to cope with guilt healthily.
Tip #1: Identify and Accept Your Feelings
Feeling guilty about eating is normal, but that does not mean it is healthy. It is important to understand the difference between guilt and feelings of regret. Guilt is not productive and can lead to shame and low self-esteem. Guilt arises from our thoughts and expectations; remorse arises from our actions. It is normal to feel regret if you eat something you regret, but guilt will occur if you berate yourself for your actions.
For example, if you eat a piece of chocolate cake but believe it does not fit into your healthful diet, you may feel guilty. If you ate the cake and did not make it a point to regret the decision, you can let go of the guilt. On the other, if you feel guilty because you ate the cake even though you were trying to be healthy, then you may be experiencing unhealthy guilt.
Tip #2: Practice Self-Compassion
If you eat something you feel guilty about, you can practice self-compassion by reminding yourself that you are human. Eating is a normal and healthy part of life and is not an activity we should feel guilty about. Feeling guilty about eating makes it easy to spiral out of control, leading to disordered thoughts and behaviors. The best way to avoid this is to remind yourself that you are human and deserve to treat yourself from time to time.
Tip #3: Understand Your Hunger and Satiety Cues
Hunger and satiety cues are physiological responses to the amount of energy in our body. While hunger and satiety cues are highly individual and can vary from person to person, they can be improved by understanding and paying attention to your body. When you are aware of your hunger and satiety cues, you are less likely to overeat or feel guilty about eating.
To understand your hunger and satiety cues, try keeping a food journal. Every time you eat something, note what it is, the amount you ate, and how your body feels. This will help you understand your eating habits and improve your response to hunger and satiety cues.
Tip #4: Stop Labeling Foods as “Good” or “Bad”
The idea of “good” and “bad” foods is damaging and can lead to disordered eating habits. When we label foods as “good” or “bad,” it can breed feelings of guilt when we eat something “unhealthy.” There are no “good” or “bad” foods; instead, there are just foods.
Some foods may be healthier than others, but that does not make them “good” and other foods “bad.” When you eat something “bad,” you can acknowledge that you have eaten that food, let go of the guilt, and move on with your day. The key is not to let guilt affect your future eating habits.
Tip #5: Create Healthier Eating Habits
If you feel guilty after eating certain foods, it may be helpful to create healthier habits surrounding these foods. For example, if you feel guilty after eating cake, you can cut down on what you eat.
Alternatively, you can find an alternative “satisfying” food that you can eat. You can also try eating these foods in smaller portions. Eating cake in small portions may help you feel less guilty than eating an entire cake in one sitting.
Conclusion
Ultimately, a healthy relationship with food is not riddled with guilt and shame. When you feel guilty about eating, it is important to take a step back, identify your feelings, and understand why you think this way.
Once you understand what is fuelling your guilt and how to address it, you can create a healthier relationship with food. This can help you feel more confident in yourself and your eating habits.
However, eating should not be something that makes you feel guilty. If you’re reading this and feeling shame, you may need to step back and re-evaluate your relationship with food. A healthy relationship with food is loving and accepting of yourself — even during your “off” days.
This article is written by a therapist from Sensera — a self-help app that provides daily CBT audio sessions and exercises. The app helps people deal with a variety of mental issues (anxiety, low self-esteem, relationship problems). Download Sensera now to become happier!
