Why do they appear and how can we manage them?
Feeling guilty about eating after the holidays is very common. However, the real issue is not the excess food, but the way we relate to food and our relationship with ourselves.
How the vicious cycle of guilt is created
Very often, before the holidays we impose strict rules on ourselves: “I must not spoil my diet”, “sweets are not allowed”, “I must be careful all the time”.
But when it comes to social outings, family dinners, and changes in routine, it is almost inevitable that we will deviate from these rules. When dieting is based on rigid expectations, any deviation is experienced as a failure. That is when guilt sets in. This is followed by intense self-criticism, thoughts that “I have no self-control” or that “I can’t do it,” and often the need for punishment: strict diets, detoxes, excessive exercise, or complete deprivation.
But when it comes to social outings, family dinners, and changes in routine, it is almost inevitable that we will deviate from these rules. When dieting is based on rigid expectations, any deviation is experienced as a failure. That is when guilt sets in. This is followed by intense self-criticism, thoughts that “I have no self-control” or that “I can’t do it,” and often the need for punishment: strict diets, detoxes, excessive exercise, or complete deprivation.
Return to balance – not perfection
Even if we “escaped” a little, we can return to our routine with small, realistic steps. Not with punishment, but with care.
No diet plan will ever be complete if there is no balance in our mental world. Because the body and psyche function better when they feel secure and not when they are under strict rules, stress, and guilt.
True health is not based on perfect nutrition or absolute deprivation, but on balance.
Change begins with internal dialogue: When our internal attitude changes, our external behavior gradually changes as well. To speak to ourselves in a way that heals, not hurts.
Furthermore, the many negative conversations about food do not help. On the contrary, they focus our attention on it and create stress and pressure that may lead us to eat again. Let’s talk about all the beautiful things we experienced on vacation, the places we visited, the friends we met.
The goal is not absolute control, but rather cultivating a more flexible, compassionate attitude towards ourselves. A good relationship with ourselves will lead to a good relationship with food!
