Break free from guilt from emotional eating

Break free from emotional eating

Experiencing guilt from Emotional Eating?

You’ve been having a rough month. You tell yourself “I’ll get through it”. But it sucks. Then a super rough day hits you and drains you of all your energy, while driving home, the craving for pizza sets in.

Now while pizza, in moderation, isn’t the worst thing for you, you just had to have a pizza, like the entire pizza. So you find yourself at the pizza place.

you tell yourself “I haven’t had a “cheat” day in forever” , “Its ok to splurge every now and then

You eye out the menu and your mouth just starts to water. Thin Crust … Bacon .. BBQ Sauce Pizza. That sounds amazing..

Your brain tells you “This will make you feel better”

And before you know it you are three quarters in and you start feeling guilt, but you keep eating because it’s making you feel better and besides “I’ve cheated already, I might as well get it out of my system, tomorrow I will be back on track”

Regret and guilt starts setting in and you think to yourself “Please for the love of God, somebody tell me how to stop. How do I stop feeling ashamed? How do I put away that guilt?”

Guilt can be very debilitating

The feeling of guilt is a compounded feeling to to what you are already experiencing. It is an emotional response that causes stress in the body which leads to poor digestion, indigestion and many health issues. I have asked some leading experts in the health and fitness industry on their advise on how to break free from guilt from emotional eating. I consulted with Health and fitness coaches, Minimalist Experts and nutrition and life coaches and they all shared their top answers on how to get you back up again when you stumble.

Amy Wotherspoon

As personal trainers and online coaches, we have a lot of experience with our clients admitting to emotional eating, or eating due to stress, guilt and/or boredom. It’s obvious that if you’re working towards weight loss goals, how this kind of behavior has the potential to limit your success. That’s why we encourage our clients to try to shift their focus from the binge eating incident to get back on track towards their goals right away. If you’ve given in to a moment of weakness, we don’t judge – we simply suggest you follow these steps afterwards:

  1. Don’t beat yourself up about it, it happens to everyone. But by allowing your mindset to enter a negative feedback loop, you’re only more likely to continue to make the same mistakes. If you admit that you messed up, but don’t hold a grudge, you’ll instill the mindset that it’s what happens over the long term that counts. We understand this is easier said than done, but practice makes perfect.
  2. Get back onto your meal plan the very next meal. Forget the whole, “my diet starts fresh tomorrow/on Monday/next week” – we want to see you back on track the same day. This means spending the rest of the day opting for high protein, low carb/sugar foods for the rest of the day to try to balance out your macronutrients and not making a bad situation worse.
  3. Put those calories to good use and be sure to hit the gym – hard. Rather than beat yourself up about it, you’ll feel better if you commit to an extra round of HIIT or cardio that week. This will allow some of those empty calories to be used as fuel and not set you back as far.

Amy is a personal trainer and an online coach you can find more information on her website and Instagram

Lucy Call

Whew, what a loaded topic! I have felt out of control with my eating and the unstoppable guilt and shame over it. After years of healing, I realized that emotional eating is not inherently bad; in fact, we are just trying to feel better in a way that has usually worked for us. The guilt over emotional eating is worse than the actual physical or emotional discomfort during the act or what may have caused it. The first step to getting over the guilt of emotional eating is to appreciate the fact that your body is simply sending you a message. I have found the following steps to be imperative in creating lasting change around emotional eating.

Are you simply eating enough throughout your day? If you are restricting your eating (physically, mentally, or both), your body will automatically start to override your willpower to get the fuel it needs to thrive. So work with your body! It is a beautiful being that needs food to function and allow you to live your passions. Don’t feel guilty for wanting food. Trust that you and your body know what will serve it best.

Investigate the underlying problem: how does your plate reflect what is going on in your life? This is so important to do in order to create long-lasting change. Figuring out why the emotional eating is happening in the first place is how to stop it before it starts. So allow yourself to eat what you want, and promise to show up for your future self by learning what you are truly craving. If it is comfort, rest, pleasure, or anything else, ask yourself what you can do outside of food to fulfill boost that area of your life.

Get out of the guilt routine and get into your body! I cannot stress this enough. Take a walk. Jump around. Practice EFT (Google it and it will change your life). When you are more connected to your body overall, the easier it is to tap into your hunger cues and determine physical cravings from emotional ones.

Lucy is a health coach who heals women’s relationship with body image and food. She teaches individuals to cultivate healthy habits, to tap into the flow of abundance, and feel amazing in their bodies and lives every single day. Lucy studies nutrition at college, where she is a part of the Campus Kitchens Project, an organization that fights food waste and hunger at the same time. You can find Lucy at any time cooking large meals with her family, singing at open mics, making green smoothies, biking by the James River, or playing with her cat, Murphy. You can find her on her website or Instagram

Ashlee Fazio

Guilt from emotional eating

Ashlee Fazio

The most powerful way to BREAK through the cage of guilt that surrounds emotional eating is to get in tune with ourselves! It is as simple (and as complicated) as that. The greatest part of my journey towards minimalism is the fact that I have gotten more in tune with myself: body, mind, and soul. Here are 3 ways that embracing simplicity in your life can help you get in tune with yourself to overcome emotional eating and stop feeling guilty now!

-With less distractions in our lives, it is much easier to listen to what our bodies are telling us. LISTENING TO YOUR BODY is going to change your relationship to food dramatically.

-Focusing more on utilizing simple ingredients in our cooking will make it more likely that the food we eat (even if we’re eating just because of stress, binge eating, etc.) will give us ENERGY and make us feel alive ALIVE rather than making us TIRED and making us feel GUILTY.

-Living a more minimalist life will give you more time and more money. More time to get in tune with yourself, more money to take care of yourself, less chances to feel guilty about binge eating a whole box of oreos.

Ashlee Fazio is a minimalist expert who shares the life-changing benefits of embracing a simple life. She shares advice, stories, and lessons from her journey on her blog at as well as on the Tiny Steps Toward Minimalism Facebook community. Feel like minimalism can help you get closer to the life that you want? Shoot her a message here to set up a FREE session and explore this!

Coach Shelly

As a Life and Wellness Coach for many years I have helped numerous clients tackle their emotional eating issues. This can be a confusing topic as many relate it to an eating disorder. The truth of the matter is, they are indeed very different. Emotional eating is something we typically do in the moment. The moment of sadness, loneliness, stress, worry, confusion, boredom, etc and yes, even joy. As humans we live through our emotions daily so, for many this can be very difficult to control. When we eat to fill a “void” we may be experiencing, we usually reach for those so called “comfort foods”. Foods that are high sugar, high fat, and processed. Why do we do this? Well, it starts in our brains. Our brains are always looking for those endorphins that bring us “comfort” or “pleasure”, that high so to speak. These foods can eventually destroy our health both mentally and physically.

After we indulge in these comfort foods, the most crucial emotion comes to the surface. That emotion is GUILT. We soon feel guilty for eating or binging. We mentally beat ourselves up for doing so and in return, we feel sad, empty, and shameful. Well, that’s how the vicious cycle begins and can continue unless you get the proper help and guidance you need. Guilt is one of the hardest things to deal with because that guilty feeling or emotion is felt after you have done something you know is “wrong”. We punish ourselves mentally and then the cycle starts all over again. In closing, let me say that acknowledgement is power! Learning to acknowledge what is happening and creating a new way of dealing with it, can help you regain your power and your health.

Coach Shelley is a life and wellness coach and you can find out more of on her Facebook page

Laurence Annez Health & Wellness

Laurence Annez, guilt from emotional eating
Laurence Annez

Lose the restrictions:

After analyzing my 2 year path of emotional and disordered eating, I realized that what triggered my own disordered eating patterns was being diagnosed with food sensitivities. Of course there were underlying emotional issues that were also linked but this seemed to be the trigger. This deprivation had often left me feeling isolated and left out. And the unresolved emotional issues manifested through this deprivation. I developed an unhealthy relationship with food, labelling foods as “good” or “bad” and this is when my orthorexia hit full throttle. When you start to make too many restrictions you end up wanting those off limit foods more than ever before, because they are forbidden. We always want what we can’t have, don’t we?
Every time I would binge, on “good” or “bad” foods, I immediately started making up new rules and restricting my eating choices for the next day. I would feel terrible and wallow in my misery until night, and the next day it would start all over again.
It was only when I started to loosen up around food and let my rules go, that things started to change.
Now, apart from my food sensitivities, I eat what I want when I want and I feel less tempted to binge. When you no longer view foods “off limits” it becomes easier to resist. You may not even want it at all anymore.
I choose to nourish myself with healthy whole foods that my body responds well to because I want to look and feel my best. And if I want a piece of that cake, I’ll have it, and then get on with my life.
Try loosening up around food and letting go of restrictions and see how your relationship with food starts to shift.


Journaling has been a game changer for me. I journal everyday now as a morning and night routine. I write down my feelings, thoughts, how my day went, my goals, gratitude, things I love about myself, etc. This has helped me vocalize my feelings and appreciate what I am and what I have.
Journaling is a great way to express yourself, as emotional eaters are often very secretive and keep things to themselves. This also helps to identify some underlying causes of your emotional eating patterns.
Focus on positive things and practice self love by listing all the great things about yourself.
Buy yourself a nice journal and make a routine of regularly expressing any thoughts that come up. If there is negativity try to replace it with something positive. Write down 5 things you are grateful for, 5 things you love about yourself, and 5 goals that you want to accomplish. And do it everyday.


I resisted seeing a therapist for so long but it was also something that I wanted and needed to do for years and years. Of course my unresolved emotional issues resurfaced through food and emotional eating. After 2 years I decided enough was enough. I called a therapist who was specialized in emotional eating disorders and started talking to her regularly. This was the first time I ever talked about my issues openly and without restraint. It felt like a huge weight had been lifted off my chest, as I finally had the courage to speak my truth, openly and fully.
A counsellor or therapist can help you by visiting the issues that you have concealed and talking about them out loud. They can help you voice your concerns and find solutions to them. Finding support is a critical step in healing. There is no shame in reaching out for help, in fact it is a courageous act. Humans tend to think that in order to be strong, they need to do everything by themselves but this is far from the truth. A counsellor knows what you are going through and can help you find relief by resolving the underlying root cause of your emotional eating and guiding you every step of the way. There is always support and there is always help.

Laurence is a certified holistic nutritionist based in Vancouver, Canada. She helps her clients from all over the world reach their health goals, rediscover the joys of food, and how to properly fuel their bodies to feel their very best. You can find more on Laurence’s journey on her website , Facebook and Instagram

Fabiana Simões

Using food for comfort, to feel better, and to cope with emotions we’re not ready to tackle isn’t a problem on its own. It’s a natural coping mechanism that almost all of us use at one point or another. Emotional eating turns into a problem when we make it a habit. That’s what gets us stuck because it basically stops us from discovering other ways to find comfort and connection.

When emotional eating becomes a habit, it runs on autopilot. That’s why your first step needs to be mindfulness of your triggers! One of my favorite ways to bring some attention to your feelings is the HALT technique. HALT stands for Hungry, Angry/Anxious, Lonely, and Tired. Whenever you feel the compulsion to eat, pause for a minute, and ask yourself where in HALT you stand.

There are two big wins in this: 1) interrupting the automated emotional eating cycle, and 2) noticing and naming your feelings (even if you’re not quite ready to face them right away). Give this a try and get to know your emotions a little better! That’s step one in your journey to making peace with food!

Fabiana Simões is a Health Coach helping professional ladies take charge of their health and eating. Her passion is seeing driven women break free from diets, empowered by foods, and energized to chase their goals. You can find out more on her website

Tanessa Shears

We are 100% responsible for how we feel because all of our feelings are created by the thoughts we choose to think. Learning that a simple sentence in our brain can change the way we feel about ourselves, our circumstances and how or what we choose to eat removes the option of becoming a victim to food. Take a moment – what were the sentences running through your mind when you last experienced food guilt?

All of our feelings are created by the thoughts we choose to think. Learning that a simple sentence in our brain can change the way we feel about ourselves, our circumstances and how or what we choose to eat removes the option of becoming a victim to food. Take a moment – what were the sentences running through your mind when you last experienced food guilt?

This is how you choose to take back control. You choose a different thought. Yes, you might have been overwhelmed and ate a box of cookies, and yes you might have felt devastated, angry or embarrassed and ate until you felt nauseous. The suffering that comes after is optional. What might a better thought be that will SERVE you in actually changing your behavior?

Try these on, and see how they feel: “I am capable of making a different choice next time.” “I have a body that needs my attention.” “I can handle this.” “I am stronger than my cravings.” These generate feelings of motivation, positivity and encouragement. Refuse to suffer, choose a better thought and take control of the feelings that come with it.

Tanessa is a weight loss coach for working professional women. She teaches women the tools & strategies to reach their natural weight, feel confident in their bodies and stop overeating – permanently. You can find more information on her website or you can join her community

If you are an emotional eater and would like some additional support, join our Facebook group where we share strategies on how to break free from emotional eating and reach your happy weight. Join our community here

Crush your weight loss goals in 2018

Health goals, How to lose weight, emotional eating, stress eating, crush your health goals

Crush your health goals in 2018 with our free 5 day online challenge

2018 is full of possibilities ….

Now you have set health goals or resolutions before, full of enthusiasm and plans on how to achieve them but the life happens and before you know it’s 3, 4 months down the line and you have long forgotten your health goals. you ask yourself, what happened?

I bet they were written down and if you are anything like me in the past, I just never looked at them again.

There are many reasons why people don’t achieve their goals, here are 3 reasons why

We try to do too much

Weight loss, emotional eating, stress eating, Crush your health goals in 2018 with our free 5 day online challenge

We often take on too much and can feel overwhelmed

We get all excited and set these really great goals for ourselves, but we get overwhelmed with all the ways in which we want to implement our goals. We keep running from one strategy to the next. from my experience I have learned that instead of taking on many goals and not achieving any of them why not set just one and focus on only that one. Once you have achieved this goal you can move on to the next

We don’t have a plan

We know what we want and we have written down our resolution, but there is just no plan on how to get there or maybe we don’t know what the plan should be. I have found that making a detailed road map of how to get to my goal broken down into daily action steps is very helpful. It also helps me to feel good on a daily basis knowing that I have taken one step closer to my goal.

We don’t get help, we totally try and do things on our own

Making changes to your health can be overwhelming and without the support and motivation from friend and family we often tend to lose momentum and eventually lose motivation. Recruit a friend or family member to join you on your quest or join a community with similar goals.

It is because of these reasons that I have decided to put together a free 5 day online challenge where we are going to set goals together, create a community that will support each other in our journey to achieve our goals. and not only will we achieve our goals we will crush them 🙂

So if you are ready to make some changes to your health and you are looking for like minded people then this is the place for you.

If you want to make changes to your lifestyle but you lack motivation or don’t know to maintain your motivation then this challenge will steer you in the right direction and I will be there to help you every step of the way
I invite you to join our free Crush your health goals challenge where I will help you get one step closer to your goals


The challenge starts on 8 January 2018.

If you would like to join me in this totally free challenge then Sign up Here

Quick and easy beef stir-fry

A stir-fry is a great idea for when you don’t have much time. It’s quick and easy and you can add any vegetables and protein you like.

Stir-fry, beef, Paleo and primal, Wholefood

Serves: 4-6

Time: 30 minutes


  • 500g organic grass fed beef strips
  • 1 red capsicum
  • 1 cup mushrooms
  • 1 onion
  • 2 cups cabbage
  • 1 cup snow peas
  • 1 Tbs coconut oil
  • 1 clove garlic minced
  • 2 tsp fresh ginger minced
  • 1/2 tsp cumin
  • 2 Tbs gluten free soy sauce


  1. Melt the coconut oil in a large frying pan
  2. Add the onions and fry until transparent
  3. Add the beef, garlic, cumin and ginger and cook untill the beef is just Brown. Remove from the pan
  4. Add the remaining vegetables to the pan and stir-fry for about 2-3 minutes untill the vegetables are cooked to your liking
  5. Add the beef and onions back and add the soy sauce, remove from heat the minute the beef is warmed up.

Why diets don’t work

As fat loss programs, diets don’t work! Yes, you lose weight, but about 95% of people who lose weight by dieting will regain it in 1-5 years. Since dieting, by definition, is a temporary food plan, it won’t work in the long run. Moreover, the deprivation of restrictive diets may lead to a diet-overeat or diet-binge cycle. And since your body doesn’t want you to starve, it responds to overly-restrictive diets by slowing your metabolism which of course makes it harder to lose weight.

1. Fad diets can be harmful.

They may lack essential nutrients, for example. Moreover, they teach you nothing about healthy eating. Thus, when you’ve “completed” your fad diet, you simply boomerang back to the unhealthy eating patterns that caused your weight gain in the first place! This is the beginning of “yo-yo dieting,” which can bring long term weight gain

One thing we know for certain, however, is that most of these diets are not concerned with long-term weight loss – because if they were we wouldn’t have a 33 billion dollar diet industry. They would do their job and we would move on.

2. The Calorie law is flawed

I’m sure you’ve heard the classic “solution” to weight loss is simply: eat less, move more. That’s not how fat loss happens.

This day and age there is a gym around every corner there are thousands of diets out there however obesity is still on a steady rise.

How much you eat definately matters, but looking at calories and macros as the answer to fat burning ignores how fat loss actually takes place

In order to burn or store fat you need certain hormonal triggers. These hormonal triggered are highly influenced by the food we eat.

There are certain cellular signals required for fat loss, once I ubderstood these I was free from calorie & macro counting and I got more results with less hunger, fewer cravings and I no longer have to send hours running or exercising

Keep your eyes out for my next blog on hormonal triggers to burn fat

3.All or Nothing Is A Recipe For Failure

How many times while on your latest diet had you given in to that cupcake at work thinking “I know I shouldn’t but I’ll be good again tomorrow”

Tomorrow comes and you have that extra glass of wine because you already messed up yesterday so “I’ll start again on Monday”

Reaching for perfection or defining what “on diet” looks like means you’ll always have a reason to give up and strive for a fresh start at the first sight of temptation.

Your body doesn’t require perfection to generate progress. Plus, the pursuit of perfection is going to leave you frustrated and disappointed, even if you’re making progress.

Rather than striving for perfection, why not make one change at a time and practice this at every meal and every temptation. This will help with progress in the right direction. Each little step in the right direction gets you closer to your goal.

4. Diets don’t create sustainable change

Most of us can change our eating habits for a week or two, or sometimes even a month or two, but most often – dietary induced changes are external changes – “eat this, and don’t eat that.” Of course what we eat is important, but changing the type of food we eat alone does not necessarily create long lasting change, because it doesn’t touch on the deep rooted beliefs, patterns, and behaviours that drive our food choices and eating habits in the first place.

If a diet only focuses on food choices and doesn’t touch upon “why,” we keep reaching for foods that are not in the best interest of our health and vitality, then we are likely to be stuck working only on the surface level. In order to make sustainable changes in our eating habits, we need to explore why we eat, how we eat and who we are as an eater.

Lifelong change comes from making shifts on both the external level of food choices and eating behaviour, as well as internally, which we know as the psychology of eating.

Mindset is what keeps you going or throws you off course.

My mission is to help you fill the gap between knowing what to do and actually following through with it.