4 Ways to Overcome Food Guilt
LISTEN: APPLE PODCASTS | SPOTIFY | STITCHER
Welcome to another episode of Embrace Your Real podcast! In today's episode, we'll be diving into a common struggle many people face: food guilt. We'll explore four ways that can help you overcome food guilt and develop a healthier relationship with food. Whether you're someone who frequently experiences guilt after indulging in certain foods or someone who wants to improve their overall mindset towards eating, this episode has got you covered.
What I discuss:
If you find yourself feeling guilty after overindulging in food, the first step is to practice self-compassion.
Reframe your perspective around food by breaking from from the “Good and Bad Food” mentality and adapt of more “food neutral” mentality.
Learn how to properly fuel your body!
Embrace the 80/20 Rule.
Links mentioned in the episode:
Macro Counting Made Simple Online Academy - https://www.macrocountingmadesimple.com/
If you want more from me, be sure to check out...
Instagram: @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Website: www.juliealedbetter.com
Free e-book: www.juliealedbetter.com/free-ebook
Amazon Storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi
Transcript:
[00:00:00] Hey there, beautiful human. You're listening to Embrace Your Real with me, Julie Ledbetter. A podcast where I empower you to just be you. With each episode, I issue a dose of real talk and actionable advice for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned if you're ready to embrace your real. Let's get it, let's go. [00:00:28]
[00:00:28] Hello and welcome back to another episode on the Embrace Your Real podcast. I'm really excited to dive deep into a topic that I know many of us can relate to, and that is coping with food guilt. Now, as someone who used to live with this constant food guilt and who's now passionate about helping women develop a healthy relationship with food, fitness and their bodies, I believe that this is an extremely important topic that we need to discuss. And so that's why in today's episode, I'm going to be sharing with you four empowering ways to really navigate those moments of overindulgence without drowning yourself in guilt. [00:00:59][30.6]
[00:00:59] Before we dive in, though, I wanted to share this review. It comes from Kay, 1991. She gave a five star review and said, A mental lifesaver. My best friend introduced me to this podcast and this seriously helped me so much. I'm a mom and a teacher and have been feeling emotionally and physically drained. I'm finally feeling self-love again. It has been such a long time. Thank you. [00:01:21][22.0]
[00:01:22] Well, I'm so grateful for this. I'm thankful not only that your best friend introduced this podcast, but that it's serving you. That's the whole goal of this podcast as that we can either educate you, we can empower you, or encourage you in some way, shape or form. That is always my hope and prayer. So thank you for tuning in. Thank you for taking time out of your day to send in this review. They really do mean the world to me and our team just kind of understand how these episodes are helping you, how this podcast is helping you in general. So if you could scooch over to Apple Podcasts first, make sure you subscribe so that you never miss an episode they release every Monday and Thursday. And if you do subscribe, which is completely free, you just get it automatically downloaded to your phone, which is great, especially as we enter into the warmer road trip months where you might be lacking in wi fi throughout your road trip. If they're downloaded to your phone, you don't even have to worry about having service or having wi fi, which is awesome, so that you can tune into these episodes as you are driving around or doing all of your summer activities. So thank you in advance for doing that. Let's dive in to today's episode. Four Ways to Overcome Food Guilt. [00:02:25][63.1]
[00:02:26] Number one, if you find yourself feeling guilty after overindulging in food, the first step is to really practice self-compassion. Now we are all imperfect beings, and moments of indulgence or overindulgence are simply part of our human experience. So instead of beating yourself up over it, I need you to remind yourself that it is okay to indulge from time to time. Allow yourself the grace to make the mistake and learn from it without attaching these feelings of guilt or shame. Because let's be real. Guilt serves absolutely no purpose, but it keeps us trapped in this negative cycle. And so long as we continue to feel this guilt, we will continue to overindulge. And it truly does become a never ending cycle that most likely one of you guys, if not multiple of you guys, because this was me for a decade of my life, is caught in right now as you listen to these words. This is why we have to accept the fact that one meal or one day or even one week does not define your progress. It does not define your worth and it does not define your commitment to your goals. You need to learn to embrace this concept of balance and understand that occasional indulgence is a normal part of a healthy and flexible lifestyle. It's okay to go over your macros from time to time. It's okay to have a day to refuel your body by overindulging. Maybe your body really needed it. Give yourself permission to move forward without carrying the weight of guilt. You deserve to nourish your body and enjoy the foods that you love just because you ate more than normal or a less nutrient dense foods than you normally do does not mean that you need to feel guilty. There's absolutely nothing that you should feel guilty about. Practicing self-compassion means embracing the idea of balance in moderation. Allowing yourself to enjoy these favorite foods and occasional indulgences without guilt does not mean that you are abandoning your goals or disregarding your health. I need you to hear me when I say that it's really about finding a sustainable middle ground that you can both nourish your body with nutrient dense foods while also savoring the pleasures of life. Remember that it's this overall balance that matters, not these individual moments. And most importantly, your worth as a person is not defined by how you eat or what you do perfectly or not perfectly, or what you eat daily. Remember, you are so much more than the food that you consume. Remind yourself that your progress and your worth go far beyond a single indulgent meal or a week of indulgence. Focus on your overall journey, the consistent effort that you are putting in to taking care of your body and the positive changes that you are making in your life. And when you do this, you won't fall into this toxic cycle and you'll be able to move forward and get back on track to where you were previously or on the path towards your goals. [00:05:23][177.5]
[00:05:24] Number two, reframe your perspective around food. But by breaking from the good and bad food mentality. Now, if Food Girl is something that you're constantly struggling with, it's time that you really let go of the idea that there are good and bad foods. Food is just food, and it's all honestly about how much you eat of it in terms of macronutrients, protein, carbs and fats daily. Once you understand that all food has a place in your daily food intake, you realize that there's really no need for this. Food guilt like that cupcake or three cupcakes just contributed to your overall carb intake that you needed for your daily intake or the pizza that's covered in cheese that just contributed to your daily fat and protein intake for the day. There's really no need to feel this guilt when you realize that these foods are only helping you reach your macro goals daily. And once you realize that you can eat all foods daily and that every food is on limits every single day of your life, there's really no need in terms of your mindset or your practices to overindulge. Like there is no scarcity around food and there should be no scarcity around food you can eat today, you can eat tomorrow, you can eat the cookie next week, whatever it is, There's no reason for you not to be able to eat these foods. So instead of categorizing foods as forbidden or off limits, I need you to shift your focus to understanding that there is nutritional value of different foods and how they contribute to your overall daily food intake. This is what I like to call food neutrality, right? In fact, embracing the concept of food neutrality is one of the best ways to overcome food guilt. It really does help us break free from the guilt associated with certain foods and recognize that there is no food that is inherently good or bad. Whether we choose to indulge in a cupcake or opt for a slice of sourdough bread, it's the overall balance of our macronutrient intake that determines our progress from day to day, week to week, month to month. This understanding really does liberate us from the guilt of enjoying foods that we love, and it does help to foster a healthier relationship with food and our bodies while still building the body that we want. So if you do want to understand really more in-depth about all foods and how they can work into your daily allotment in terms of protein, carbs and fats, I do have a online course called macro cutting made simple online academy. I'll link it in the show notes below. But really, in essence, this course teaches you to eliminate good and bad food mentality and really develop an all foods are nourishment mentality. So if you want to learn more, I will link it in the show notes. But you can go to macro counting made simple dot com. Again, I will link it in the show notes that you can easily go click that after this podcast, which kind of leads me to point number three, which is learning how to properly feel your body. [00:08:17][173.6]
[00:08:18] Now, as someone who believes the importance of honoring your body with movement and nourishing your body with the proper nutrients, macro counting the tool of macro counting can really be a transformative tool in terms of developing a healthy relationship with food and also releasing yourself from the feeling of food guilt. The tool of macro counting involves tracking your macronutrient intake so your protein, your carbs, your fats in a structured manner. It's not about rigidly restricting yourself or labeling foods as good or bad. Instead, it's a way to really ensure that you are providing your body with the optimal balance of nutrients that it needs to thrive. So really, by understanding the macronutrient composition of different foods, you can make informed choices that align with your goals. It can empower you to enjoy a wide variety of foods while still really maintaining this balance, which allows you to break free from this all or nothing mindset that oftentimes leads to feelings of food guilt. It's really about finding that sweet spot that works for you, your body and your lifestyle. So once you start utilizing the tool of macro counting on a regular basis, you'll notice that it doesn't really matter what foods you are eating as long as you are hitting your macronutrient goals for the day. Now, of course, you want to make sure that you are fueling your body with foods that sit right in your stomach that give you energy. And that's one thing that I love so much about the tool of macro accounting is that prior to this, I would just eat something, you know, and I wasn't really aware of anything. And so for me, I was like, Man, why do I feel so sluggish or why is this just not sitting right in my stomach? And it wasn't until I started to actually be more intentional about putting things into my body and really fueling my body optimally that I realized, Oh, this does not sit well with my stomach. Right. And the cool thing about this is whether you are getting your carbs from cupcakes or sourdough bread, you'll notice that you are still seeing results and building the body that you want. So there really becomes no more food guilt because you know that that cupcake isn't going to ruin that progress that you are making. And this is because we. You indulge in a delicious meal or a treat. Macro accounting allows you the flexibility to adjust your intake for the rest of the day or the week to accommodate that indulgence. It's not about feeling guilty or punishing yourself, but rather finding this harmony and maintaining a sustainable approach to eating. Remember that macro counting is a tool. It's not a strict set of rules. It should serve as a guide rather than a source of anxiety or obsession. If you find that macro counting triggers negative emotions or becomes overwhelming, it's really important to reassess and find a balance that works for you. And that's something that is huge. It's not about it being done perfectly. It's about doing something consistently that overall is going to allow you to see results. So this is going to be on a person to person basis. You need to find the way that works best for you that you can actually be consistent. And remember, there are no good or bad foods, just food. And that's why the tool of macro counting can really help you if you start to embrace that on a day to day basis. And number four, embrace the 8020 rule. So if the tool macro counting is not enough to help you break free from this food guilt, then start to implement the 8020 rule at the same time. So essentially what the 8020 rule is, if you've never heard of it, it offers a flexible and practical way to really strike a balance between nourishing, nutrient dense foods as well as occasional indulgences. So by aiming to make around 80% of your food choices coming from nutrient dense foods, it allows you to dedicate the remaining 20% to really, you know, less nutrient dense foods, which allows you to create a space for both healthful eating as well as enjoying the foods that you eat. And this balance really does ensure that your body receives the necessary nutrients while still allowing room for that flexibility and pleasure. So when you find yourself feeling like, man, I overindulged, remember that the 8020 rule has really got you covered like by categorizing your indulgences with, you know, the 20% portion, you release yourself from that burden of guilt. And also this is just a realistic way to approach eating. So whether it's the 8020 or it's the 7030, whatever it is, instead of really dwelling on the feelings of overindulgence, is simply acknowledge that it falls within that designated category and move on with your life. Allow yourself to enjoy the moment without attaching this guilt and shame to it. Remember, though, it's all about consistency over perfection. You guys. If you've tuned in to this podcast for any length of time, I will talk about that till I'm blue in the face because it's true. Like this is the only way to find a sustainable approach that works for you. And it really does come down to consistent, imperfect action over time. And this is the beauty of the 8020 rule. The beauty lies, lies in the emphasis on consistency and sustainability, sustainability rather than perfection. Striving for this perfection and our eating habits can really lead to a restrictive mindset and overall just an unhealthy relationship with food. But by following the 8020 rule, you allow yourself the freedom to enjoy life's pleasures while still maintaining this commitment to your overall well-being, your energy, how you feel, and making sure that you are getting your micronutrients in from those nutrient dense foods. It's really about finding a sustainable approach that will work for you in the long run, because ultimately that's what you're going to stick to. I don't want you to say, you know, I'm just going to go all in. I'm going to go 100% in for the next four months, okay, What's going to happen on month five or what's going to happen on month three? And you're over this and you're like, this is not sustainable. Or you go on vacation or you have a celebration and then you completely get off track because you've been so rigid, you have not allowed yourself any room. This is why I'm just a huge proponent of finding something where you can strike that balance between sustainability and really making sure that you are allowing yourself that freedom and flexibility, but also, you know, not completely throwing it away because you have these goals in terms of how you want to feel your energy, your overall strength levels, etc.. So there you have it. Those are my best tips on how to let go of food. Girl. Let me quickly do a recap. Number one, if you find yourself feeling guilty after overindulging in food, the first step is to practice self-compassion. You deserve to nourish your body and enjoy the foods that you love just because you might have ate more than normal or a less nutrient dense foods does not mean that you need to feel guilty. There's absolutely nothing that you need to feel guilty about. Number two, reframe your perspective around food by breaking it free from this good and bad food mentality and really adapt to more of a food neutral mentality, which really just allows all foods to have its time and place in your daily intake. Number three, learning how to properly fuel your body. Remember that the tool of macro canning can be very transformative. In terms of developing a healthier relationship with food and also releasing yourself from these feelings of food guilt. All foods are within limits as long as you are reaching your daily allotment of protein, carbs and fats. [00:15:39][440.8]
[00:15:39] And number four, if macro counting isn't enough to help you break free from the food guilt, then start to implement the 8020 rule, 7030 rule. At the same time, when you feel like you have made an overindulgence, just simply categorize it in that 20 or 30% and move on with your life. So I hope that that was helpful as we head into the warmer months and we are going on vacation, we're going road tripping, we're doing all the things. These tend to be the times as well as the holiday season where we, you know, might get off track. We might be eating different foods than normal or more than normal. And I just want you to enjoy your summer. I want you to have a summer filled with memories. And this is why I talk about often memories over macros. So this is not, you know, just a okay, I'm just going to have a free for all summer. If you have goals, then of course you're not just going to, you know, submit to this. I'm just going to do whatever the heck I want because we all know that our feelings can definitely lead us astray. [00:16:37][58.0]
[00:16:38] So having some structure can help you, but also not being so structured and so rigid that you don't allow yourself the ability to make the memories that you can with the people that you love this summer. So if you love this episode, I would love for you to share it out with someone or share it out on your story. I would also love to hear kind of your aha moments from this. So you can screenshot this, you can post it up on your story. Also, if you haven't left a review, I would absolutely love to hear maybe your thoughts on this episode or an episode prior on how these podcasts are helping you. We are always, always, always loving hearing from you because ultimately this podcast is all about you. Also, be sure to check out my Macro counting made simple online academy. If this is something that you are wanting to learn and really understand in terms of how all foods can work into your daily allotment without giving up your favorite foods, but also being able to reach your health and fitness goals. I will link my macro accounting made simple online academy in the show notes below, but that is all that I have for today's episode. I love you so much. I mean it. I'll talk to you the next time. [00:17:42][64.8]
[00:17:51] All right, sister. That's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie, A lot better. Yes. It's with an eye in the middle for that daily poser about real talk. Healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace Syria because you're worth it. [00:17:51]
[00:33:13]All right, sister. That's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie A Ledbetter. Yes. It's with an A in the middle for that daily post workout real talk. Healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real because you're worth it. [00:17:17]