How to avoid overeating forbidden foods in the house: Letting go of willpower and discipline and giving yourself permission to eat
With Halloween coming up, I am reminded of those times I was so afraid to have candy in the house. I would buy bags of candy for the trick or treaters and if I opened a bag, I just couldn’t stay out of it. The worst was when I actually snuck into my kids’ candy stashes at night to steal the Reese’s peanut butter cups. I would feel so shameful and guilty.
Can you relate to the struggle of having so-called "forbidden foods" in your home?
You know, those treats and snacks that you just can't resist, and you've been told you should avoid at all costs. Those foods that you say, “I just can’t have them in the house or I will eat all of them”. Let’s change your perspective on forbidden foods and discover a more balanced way of enjoying the foods we love without guilt or stress.
Permission to Eat
First things first, let's talk about giving yourself permission to eat. Yes, you read that right! Instead of telling yourself, "I can't have it," try saying, "I can eat this anytime I want." This simple shift in mindset can be incredibly empowering. When you open the door to permission, you regain control over your choices. You now have the power, not the food. When you say I shouldn’t, then all you want to do is eat it. You decide when and how much to enjoy that delicious treat, rather than feeling controlled by it.
Mindful Eating Matters
Once you've given yourself permission to eat those foods, let's talk about HOW you eat these foods. Mindfulness is not only a way to eat less, but to really enjoy those foods without guilt. When you’re stressed, emotional, or distracted, you may devour food without truly savoring, smelling or tasting it.
That food becomes a coping mechanism rather than a pleasurable experience. To change this, treat your favorite snacks like a special meal. Put them on a plate, sit down, and savor each bite. Trust me, those first few bites will be the most satisfying, and you might find that you need less to feel content.
Balance and Nutrient-Dense Choices
Nutrition is a crucial aspect of this journey. Make sure you're nourishing your body with nutrient-dense foods throughout the day. When your body is well-fed and balanced, you're less likely to fall into cravings driven by hunger or blood sugar highs and lows. My clients report that eating protein and veggies helps before indulging in their favorite treats. This can help stabilize your blood sugar levels and reduce the urge to overindulge. Also, when you lack nutrients, your body will ask for them, but not always send the right signal so you will eat anything on hand. It also is helpful for my clients to not skip meals to stay stable so when they want to indulge they are not so tired and hungry.
Identify Your Triggers and Your Habit Cycle
Sometimes you will turn to these “forbidden” foods for reasons that have nothing to do with hunger or taste. Boredom, procrastination, loneliness, sadness, grief and stress can all trigger your desire to snack mindlessly. Identify your triggers and patterns. Are you reaching for that snack every time you're stressed or when you're alone? Notice your patterns and see if you can change your coping mechanism. You can also work to change the pattern and not walk straight to the fridge or pantry.
Curiosity Over Criticism
Remember to be kind to yourself. If you find yourself overindulging, don't beat yourself up. Instead, get curious about what's going on. Ask yourself why you turned to that food and what you really needed at that moment. Self-compassion and curiosity can go a long way in breaking the cycle of guilt and restriction.
Maybe what you really you needed was:
a nap.
a hug.
water.
real food.
quiet time.
something else that food won’t really solve.
If you do overeat, give yourself grace and play detective and investigate what’s really going on.
These are some of the pillars I use to help clients change their behavior around food, reduce emotional eating and truly enjoy the food they eat. Embrace the idea that you have permission to eat what you love, savor each bite mindfully, nourish your body, identify your triggers, and replace criticism with curiosity. With these tools in hand, you can find balance without deprivation and enjoy your favorite foods while feeling confident and in control.
For more on breaking the patterns with forbidden foods, check out Episode 21 on the Emotional Eats Podcast.
Want to know more about how to work with Kim? Click below to schedule a free 30 minute call.
