5 Simple Diet Tips to Stop Food Guilt

Written by Angela Atkinson

Guilt surrounds many diets. You feel guilty if you cheat on the diet or don’t lose weight fast enough.

Guilt doesn’t have to dominate your meals. Learn to diet without feeling like you did something wrong. For example, you can enjoy small treats in moderation without destroying all of your weight loss efforts, so there’s no need to feel guilty!

Consider these tips for the tasty details in avoiding food guilt:

1. Learn to recognize food guilt. Food guilt tends to follow a common cycle. The cycle usually starts with you setting a goal to lose weight or get in shape. Then, you go on a diet and start working out. However, you may cheat on the diet or accidentally eat the wrong thing. This is followed by shame and guilt.

* The cycle starts with denial, moves to temptation, and ends with remorse.

* You beat yourself up for every mistake that you make on the diet. However, many diets allow for small diversions.

2. Accept that diet mistakes happen. A diet error doesn’t mean you’ve failed and can never lose weight. It simply shows that you’re a human being who struggles like everyone else on this planet.

* Food is neither bad nor good. Some foods may be healthier or more nutritious than others, but avoid labeling them as good or bad. Assigning such descriptions creates the shame you feel if you eat an item that you’ve labeled as bad.

3. Find your balance. Even the healthiest dieters and nutritionists allow themselves the occasional treat.

* One way to find balance is to give healthy food a percentage goal. For example, you can eat healthy 80 percent of the time and allow treats or sweets 20 percent of the time.

* This is a balanced approach to temptations that won’t make you feel guilty.

4. Create coping strategies for overeating. One of the biggest challenges for dieters occurs when they overeat. The feelings of shame and guilt can spiral out of control and lead you to give up on the diet or eat even more.

* For example, if you know that stress at work will send you running toward the ice cream in the freezer at home, then don’t buy any ice cream. Replace it with frozen grapes. Removing the temptation can help immensely.

* Another idea is to create a strategy for the occasions that you give in to temptation. Perhaps you’ll want to do some extra exercises to burn up those extra calories, so they won’t make any difference at all. Dwelling on your guilt won’t make the calories you just ate disappear. This will only make you feel worse about your body.

* Stop the inner critic and have compassion. Recognize you have faltered from your diet plan and move on. You can commit to doing better next time and trying to avoid the stumbling blocks that lead you to overeat.

5. Do the math. Sometimes fear takes over, but math can help.

* Before you start panicking that eating a bag of chips has forever ruined your diet, you can do the math and realize the calories won’t affect you long-term, and you can still lose weight.

Guilt is a common emotion that is often tied to how we eat. Many people feel ashamed about their weight and shape, so guilt is part of their lives. However, it doesn’t have to be this way. Take steps to eliminate the guilt and you’ll see your self-esteem soar.

Author

  • Angela Atkinson is a certified trauma counselor and the author of more than 20 books on narcissism, narcissistic abuse recovery, and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic personality disorder and narcissistic abuse in toxic relationships since 2006, she has a popular narcissistic abuse recovery YouTube channel. Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own. Atkinson offers trauma-informed narcissistic abuse recovery coaching and has certifications in trauma counseling, life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation, and move forward into their genuine desires – into a life that is exactly what they choose for themselves. Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy. She offers individual and group coaching for victims and survivors of narcissistic abuse here at QueenBeeing.com and at NarcissisticAbuseRecovery.Online.

(Visited 142 times, 1 visits today)

Get Guided Help with Your Narcissistic Abuse Recovery

Subscribe and get a special email series from Angie – packed with free gifts to help you heal and evolve!

Where are you in your recovery?

 

Subscribe

We won’t send you spam. Unsubscribe at any time.

Powered By ConvertKit

Award for Angie’s YouTube Channel

Disclosure – Click to Read

advertisement

You're not alone.

We have been there and we can help you heal.

Related Articles

Releasing Your Past to Choose Your Future After Narcissistic Abuse

Releasing Your Past to Choose Your Future After Narcissistic Abuse

Narcissistic abuse takes a lot from its victims: Our sense of self, our security, our trust and happiness, and sometimes even our memories. Often, when we finally break away from a toxic relationship with a narcissist (or any other abuser), we are left feeling like...

8 Powerful Self-Care Tips for Narcissistic Abuse Survivors

8 Powerful Self-Care Tips for Narcissistic Abuse Survivors

Survivor’s Guide to Self-Care: Highly Effective Tips for Survivors Narcissistic Abuse. These powerful, proven tips and tricks will make it easier for you to not only take care of yourself in the immediate but also work toward building a self-sufficient and healing lifestyle in the future.

When Your Partner Has C-PTSD

When Your Partner Has C-PTSD

Are you living with a partner who suffers from CPTSD? Are you struggling with C-PTSD yourself? Here’s everything you need to know, and exactly what you can do when you or your partner is suffering from C-PTSD.

Get Guided Help with Your Recovery & Stay Up to Date With The Latest News & Updates

Join the SPANily! Start with our free newsletter.

Subscribe and get a special email series from Angie - packed with free gifts to help you heal and evolve!

    Where are you in your recovery?
    We respect your privacy. Unsubscribe at any time.
    Powered By ConvertKit

    Pin It on Pinterest

    Share This

    Share this post with your friends!