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 those of use training to get into shape 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.