Hello incredible women! Ivane here, your holistic fitness coach.
For too long, I, like many of you, associated treats with negative feelings. This led me into a tiring “all-or-nothing” cycle of restriction and binging. The restriction was actually slowing my progress because I wasn’t adequately fuelling my body, and the subsequent binging made me feel terrible, both physically and mentally.
It felt like a permanent battle: either I was “good” (and miserable) or I was “bad” (and guilty). But after years of this struggle, I finally found a path to peace—and it didn’t involve giving up my favourite foods.
The secret is a simple mindset shift. Treats don’t have to be a failure; they can be a natural, guilt-free part of a healthy life. If you’re ready to break the restrict-binge cycle, here are the three steps that changed everything for me.
“Why This Works: Guilt thrives in silence and shame. By mindfully acknowledging the choice without judgment, you take away guilt’s power. This is the foundation of Food Guilt freedom.”TrainHer
Step 1: Ditch the "Cheat Day" Mentality and Plan for Joy
The concept of a “cheat day” is one of the most damaging ideas in fitness culture. Why? Because it automatically frames enjoying a treat as cheating on yourself or your plan.
The Problem: When you label a food as a “cheat,” you give it moral weight (good vs. bad). This fuels the “all or nothing” thinking. If you “cheat,” the whole day is ruined, which often leads to overconsumption and binging.
The Shift: Stop assigning moral value to food. There is no such thing as “good” or “bad” food, only everyday foods (those that nourish and fuel you) and sometimes foods (those you enjoy for pleasure and satisfaction).
The 80/20 Rule: Planning for Contentment
You can 100% plan treats and still achieve your Strength & Performance goals. This is where the 80/20 technique comes in:
80% of your diet consists of nutrient-dense, filling foods that help you meet your body’s energy and recovery needs.
20% of your calories are flexibly allocated for the treats, meals out, and favourite indulgences that bring you joy.
By planning your treats, you make them a Conscious Choice within your overall strategy. This reclaims your power and removes the guilt because the treat is now part of the strategy, not a deviation from it.
Step 2: Practice "Mindful Enjoyment" (The 5-Sense Rule)
Most binging behavior happens so fast that you barely taste the food. If you’re eating purely for volume or to satisfy a self-imposed scarcity, you miss the entire point of the indulgence.
The Problem: Speed-eating treats while distracted (e.g., watching TV) leads to zero satisfaction. This leaves you feeling empty, guilty, and often immediately wanting more.
The Shift: Turn your treat into a full sensory experience. This is the Mindful Eating principle that unlocks true contentment.
The Hack: Engage All Five Senses
To truly savour the moment, slow down and engage all five senses:
- Sight: Look at the food—the colour, the texture, the presentation.
- Smell: Take a moment to breathe in the aroma.
- Touch: How does it feel in your hand or on your tongue?
- Sound: Do you hear the crunch of a crisp bite?
- Taste: Chew slowly. Focus on the initial flavours and the lingering aftertaste.
When you slow down and savour every bite, you reach a point of satisfaction much faster, making it easy to stop when you’re done, rather than when the container is empty.
If you’re struggling to break free from the diet cycle, let’s talk. My personalised training packages combine strength work with the Mindfulness tools you need to build a powerful and positive relationship with food and your body.
Step 3: Manage the "Aftermath" (The Power of Neutrality)
The post-treat guilt is what truly locks people into the cycle. You finish the indulgence and immediately start planning how you’ll “punish” yourself with extra cardio or harsh restriction the next day. This self-inflicted misery is the real progress killer.
The Problem: Associating guilt, shame, or the need for atonement with the treat ensures the cycle will repeat. The negative feeling makes you seek comfort (another treat!) next time you are stressed.
The Shift: Accept the moment, acknowledge the enjoyment, and return to your routine without comment. The treat is over; it’s just a neutral event.
The Hack: The Next Right Action
Your only required action after a treat is the next right action:
If you planned for the treat, enjoy the moment, and simply resume your normal meals and activity.
If it was a spontaneous indulgence, ensure your next meal is a nutritious one. Don’t skip meals to “save calories.” Don’t double your workout. Just reset to normal.
Stop punishing your body with food guilt and start empowering it with Mindfulness and self-compassion. This is true longevity.
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