How to Cut Food Shame Out of Your Diet
DISCLAIMER: THIS ARTICLE FEATURES CONTENT SOME READERS MAY FIND TRIGGERING.
Feeling guilty when you’re supposed to be enjoying yourself can put a downer on any situation, so let’s try and remedy that.
Food is fuel and despite what present day diet culture suggests, it is most certainly not our enemy. The vast amount information on the internet surrounding a healthy lifestyle can be confusing, overwhelming and often contradictory. The media can cause us to adopt the mindset that if we eat badly, we feel worse but if we eat healthy, we feel better. Whilst there is of course truth to this, it is important to remember that life is all about balance.
Here are a few tips on how to cut food shame out of your diet for good.
Consider your feelings first.
Everyone’s body is different, we all need different amounts of food to feel full and satisfied. This means that the recommended portion size that you see on the internet or on a food packet may not apply to you because it is just that, a recommendation. Do not feel guilty for eating more than you consider to be ‘normal’ because everyone’s normal is unique to them.
Acknowledge when you experience food shame.
Feeling guilty about eating something is often linked to that food being classed as ‘unhealthy’. Remind yourself that you need a mixture of different foods to maintain a healthy balanced diet overall. Without that balance our bodies would not function normally.
Remove triggers where possible.
This applies to multiple things, maybe it’s unfollowing that fitness influencer on Instagram whose content can cause you to feel shame instead of empowerment. It could also be removing the apps where you track calories. Maybe muting the food prep account that only posts pictures of green foods that you do not have the time to make. Whatever works best for you to stop feeling food shame through online content, take that step for yourself.
'Do not feel guilty for eating more than you consider to be ‘normal’ because everyone’s normal is unique to them.'
Eat intuitively.
This concept helps you to alter your attitude towards food by simply listening to your body. It helps to mend a broken relationship with food and stops the feelings of guilt and shame from overpowering your thoughts. When you eat intuitively it is totally up to you, no diet rules or portion sizes, simply eat mindfully.
Seek professional help or advice if necessary.
Positive thinking and working towards a healthier mindset are great ways of practicing self-help. However, there are unfortunately times when the feeling of guilt is more linked to a potential eating disorder.
If you feel the food shame is overwhelming different aspects of your life, consider speaking to a GP, nutritionist or licensed therapist about your thoughts and feelings to ensure you receive the appropriate treatment and help.
To seek professional advice visit BEAT Eating Disorders
Building a healthy relationship with food can be difficult and take time, but balance is always key. Be kind with yourself, try to listen to your body’s natural cues and take part in the journey of becoming happier without experiencing food shame.
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