Everyone overeats from time to time—it’s something we’ve all experienced. Who can resist the tempting aromas of fall food festivals, with freshly baked apple pie and pumpkin spice everything filling the air? It’s like a seasonal feast, and sometimes it’s hard to say no. But after enjoying those delicious treats, we often feel a wave of guilt, as if indulging was somehow “wrong.” And so the cycle begins: we feel bad about what we ate, convinced we shouldn’t have given in. But let’s be honest—those foods were worth it!
Food guilt often arises from restrictive thinking or the belief that certain foods are "good" or "bad," which can lead to feelings of shame when we eat something we perceive as unhealthy. So, how do we break free from the cycle of food guilt and avoid bingeing?
Here’s how I think you can work towards overcoming food guilt:
1. DO AWAY WITH FOOD LABELS- Let go of "good" and "bad" labels: Food doesn’t have a moral value. No food is inherently “good” or “bad”—it’s all about balance and moderation. Yes, some foods are more nutrient-dense, while others may provide enjoyment and comfort, and both can fit into a healthy diet. Understand food as “neutral”. Whether it’s a salad or a piece of cake, they both can have a place in your diet. By removing the moral judgment from food, you reduce the guilt associated with certain choices.
2.GIVE YOURSELF PERMISSION TO ENJOY FOOD- Try to allow yourself to enjoy a variety of foods without restriction. When you remove the "forbidden" label from certain foods, they lose their power over you. You’ll find that you’re less likely to overeat or binge on them when you don’t restrict yourself. It’s okay to eat purely for pleasure.
3. PRACTICE MINDFUL EATING- Eat with intention and attention. Mindful eating helps you become more in tune with how food makes you feel and reduces the impulse to eat out of guilt, boredom, or emotional triggers.
4. UNDERSTAND YOUR EMOTIONAL TRIGGERS- Food guilt often comes from using food to manage emotions like stress, sadness, or boredom. Recognize that emotional eating is a normal response for many people and doesn’t define your relationship with food. You can learn to break the cycle of emotional eating by developing healthier coping strategies.
5. REFRAME NEGATIVE THOUGHTS- When you feel guilty after eating, ask yourself why. Are you feeling guilty because you broke a “rule”? Or are you feeling physically uncomfortable? Shift your mindset from guilt to curiosity: “How did that food make me feel?” or “What was I really hungry for?” And, remind yourself that eating one treat doesn’t derail your entire day.
6.SHIFT YOUR FOCUS FROM WEIGHT TO WELL-BEING- Food guilt often stems from societal pressures around weight and appearance. Instead of focusing on these, shift your mindset to how you feel physically, mentally, and emotionally. True health is about feeling good in your body, not fitting into a particular size.
Overcoming food guilt requires time, patience, and self-compassion. By challenging restrictive thinking, practicing mindfulness, and reframing your relationship with food, you can build a more positive, balanced approach to eating. If you’re ready to take this journey, I’m here to support you. As a Clinical Behavioral Therapist and Intuitive Eating Counselor, I’d love to help you integrate these practices into your life. Feel free to reach out at rachel@livehealthynyc.com.