weight loss
∙5 minute read
The long weekend often marking our entry into the summer months is coming, the chocolate wrappers will surely be strewn across the coffee table, and the last sliver of roast dinner may cause a little familial war. For many, however, the joy of Easter indulgence is quickly replaced by something far less welcome: guilt.
It’s completely normal for eating habits to shift during the holiday. Routines get disrupted, meals become more indulgent, and celebrations often revolve around food. While balance and moderation are ideal, it’s also natural to occasionally eat more than planned. If that leaves you feeling uncomfortable or guilty, you’re not alone, and there’s no need to be hard on yourself.
Food guilt typically stems from the belief that certain foods are “bad” and should only be eaten under strict circumstances, if at all. It’s a mindset shaped by years of diet culture, social pressure, and moral messaging that labels foods as either virtuous or indulgent.1
When those internal food rules are broken, especially during celebratory times like Easter, people often feel like they’ve failed. That emotional response can trigger further restriction, overeating, or feelings of self-punishment, trapping them in an unhelpful cycle.1
But the issue isn’t the occasional overindulgence. It’s the shame that follows. And that shame has real consequences: it can lead to disordered eating patterns, reduced self-esteem, and a loss of trust in one’s own body.
Despite the panic that can follow a large meal or a sugar-fuelled weekend, the physical consequences are usually minor. Your body is remarkably capable of adjusting and balancing itself out over time.1 A few extra calories over a few days will not undo months of healthy habits, nor will they significantly impact your weight or wellbeing.
More importantly, celebrations like Easter are part of a balanced lifestyle. Enjoying food with family and friends plays an important social and emotional role. When we treat these moments as something to regret, we overlook the value they bring.
Guilt is often mistaken for motivation. People believe that feeling bad about food will help them eat “better” next time. But in reality, guilt often leads to the opposite. It can cause people to restrict too heavily, ignore hunger cues, or engage in compensatory behaviours like excessive exercise. These habits are not sustainable, and they tend to backfire.1
Instead of encouraging long-term healthy choices, guilt encourages all-or-nothing thinking, which is the idea that you’re either “on track” or completely off it. This mindset is more likely to lead to bingeing, secret eating, and shame than it is to lasting change.1
Most importantly, you must remember that overeating occasionally is normal. Everyone does it, especially during holidays and celebrations. One big meal or a weekend of indulgence doesn’t define your health, your habits, or your worth. It’s a part of life, not a failure. So, to move on, you should look into incorporating the following steps:
Return to routine
There’s no need to skip meals, “detox,” or punish yourself. The best thing you can do is go back to your usual eating habits. Start your day with a balanced breakfast, stay hydrated, and eat meals that include a variety of foods. Combined with getting enough sleep and moving your body regularly, your body will naturally find its rhythm again.
Be mindful
Mindful eating is about awareness, not control. Pay attention to your hunger and fullness cues, eat slowly, and choose foods that make you feel good physically and emotionally. This helps rebuild trust with your body and reduces the likelihood of reactive eating in the future.
Challenge unhelpful thoughts
Notice the language you use with yourself. If you find yourself thinking things like “I was so bad this weekend” or “I’ve ruined my progress,” pause and reframe. Try to shift towards neutral or compassionate self-talk. For example, “I enjoyed some delicious food with my family and now I’m getting back to my usual habits.”
This is because no single food is inherently good or bad. Chocolate isn’t a moral failure. Roast potatoes aren’t something to “earn.” All foods can fit into a healthy diet, even those that are higher in sugar or fat. Labelling foods as good or bad leads to guilt and shame. Instead, think about food in terms of balance, enjoyment, and nourishment.
Look at the bigger picture
Your health isn’t determined by one weekend. It’s built over time through your habits, your mindset, and your ability to be flexible. One indulgent meal doesn’t erase your progress. In fact, being able to enjoy food without guilt is a sign of a healthy relationship with eating.
What if we reframed Easter from a setback to a step forward? What if it was an opportunity to practise balance, connection, and flexibility, rather than punishment? Enjoying food doesn’t mean you’ve lost control. It means you’re human. And understanding that is key to building habits that last beyond Easter and into the rest of the year.
References
Berg KC, Crosby RD, Cao L, Crow SJ, Engel SG, Wonderlich SA, et al. Negative affect prior to and following overeating-only, loss of control eating-only, and binge eating episodes in obese adults: NEGATIVE AFFECT PRIOR TO. Int J Eat Disord. 2015;48(6):641–53.
