How to deal with food guilt

Hey hey

I spent this weekend completely over indulging. It was my friend’s birthday so we took a trip to Manchester. We went for a lovely meal, followed by birthday cake then a night of drinking (although, I didn’t drink too much, so wasn’t too hungover Sunday which was good, I’m a helpless little wreck on a hangover). We had a fry up breakfast in the morning and then I had a takeaway last night too as I didn’t have anything in the house to cook.

I wouldn’t have been able to do this a few years ago. Living with an eating disorder makes weekends away and social events extremely difficult. I would have been anxious all week running up to it, and then I would have spent all day Sunday feeling extremely guilty and in a low mood about what I’d eaten. This would then have set my mood for the week in terms of food. I would probably have been very restrictive in order to ‘make up’ for the weekend I’d just had (don’t do this it doesn’t work and it’s dangerous).

Now I can’t stress this enough, you shouldn’t feel guilty about food. It’s a very negative thought pattern, trust me I learnt this the hard way. So here are my top tips for getting back on track and banishing ‘ food guilt’ :

Accept and move on

You can’t change the past, so obsessing and overthinking isn’t going to do you any good whatsoever. Life happens. At times, you’re going to be put in to situations where you can’t stick to a particular meal plan, or you don’t have a healthy option. It’s important to remember that one diet mistake, doesn’t mean you’re failing and in the long run, it’s probably not going to have a huge impact on your end goal. Nobody is perfect. Even all your fitness idols on instagram, (who only ever post pictures of their poached eggs with kale and those little tomatoes still on the vines, covered in seeds you’ve never heard of) slip up and fall of the diet wagon. So learn to forgive yourself, don’t dwell on it and move along.

Learn that life is about balance

Even if you are trying to lose weight, life still needs to be enjoyable. Yes, you might want to desperately drop some pounds, but you shouldn’t be strict all the time. This is another extremely dangerous thought pattern around food. Also, being super super strict all the time can lead to you have a humongous blow out, which will make you feel bad… It’s a very vicious cycle. If you’re eating healthy nutritious foods 90% of the time an occasional chocolate treat isn’t going to kill you.

Get straight back on it

This is something I used to be very guilty of doing and I’ve heard it a hundred times from people. So you’ve eaten something you felt you shouldn’t have and think ‘ oh well the day is ruined so I may as well carry on eating crap all day”‘. Don’t! This is going to make you feel even worse the next morning, those guilty feelings will linger around longer than they should. Accept and move on, like we’ve just spoken about. Make sure the next thing you put in your mouth is something healthy. Get back in the gym, get the blood flowing and the happy endorphins realising. You’ll feel better after trust me!


If you often feel guilt around food please check out, for more information.

Sian xo

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