Guilt after eating can be caused by a number of factors: eating disorders or disordered eating, overeating, fear of weight gain or simply discomfort from being full. If you feel guilty after finishing your meals, you may develop anxiety around starting meals or eating much food. In order to get over the guilt, you must know the underlying cause and be able to work through those problems. While resolving your negative feelings, it is helpful to eat well and exercise so that some of your guilt is resolved on a daily basis.
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Keep a journal to write in every time you finish eating. Writing out your feelings on paper helps you to better recognise them and determine methods of coping with them.
See a therapist on a weekly basis to discuss your feelings of guilt. Your therapist will be able to inform you of healthy methods of coping, along with providing an opportunity for you to talk through underlying problems that relate to your guilt.
Exercise on a daily basis for 30 to 60 minutes. Exercising burns calories, making it easier to feel less anxious about what you eat.
Eat smaller meals to avoid feeling too full, if it's the full feeling that causes your guilt. Eat freely whenever you feel hungry, but stop as soon as you feel satisfied.
Consume healthy, unprocessed foods and remind yourself that you are simply nourishing your body with healthy food that it needs to function properly.
Drink lots of water in order to aid in quick digestion, easing full feelings faster.
Do something that you love after each meal to distract yourself from negative thoughts and feelings. For example, if you enjoy singing, sing after meals until you are able to move on with your day. Alternately, you can call a friend or family member and chat until your guilty feelings pass.
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