Positive Food Reframes

Feelings after a holiday weekend can bring a wave of guilt or anxiety about what was eaten, how much, and how it “adds up.” Even if you tried to enjoy yourself in the moment, you may now be feeling overwhelmed by unhelpful thoughts or stuck in a cycle of self-criticism. Let’s explore some ways to reframe common cognitive distortions and move forward with more self-compassion and grace. 

1. “I ate so much—I ruined everything.” 

Reframe: One weekend doesn’t have the ability to change my health or wellbeing. Flexibility with food and flexibility are all parts of a healthy life. There’s nothing to “ruin”. 

2. “I need to make up for it by eating less or working out more.” 

Reframe: My body deserves consistent nourishment and movement that feels good; not to exist on a pendulum swing. 

3. “I shouldn’t have eaten that.”  Reframe: That food was part of a moment I chose to be present for. My body knows exactly what to do with the food that I eat. 

4. “I’ll start over Monday.” 

Reframe: I do not need to make any drastic changes after the weekend. This type of mindset only fuels more restriction and chaos with food. 

5. “Calories are the enemy.” 

Reframe: “Calories are energy. My body needs and uses them every day.” On top of reframing these unhelpful distortions, here are some general types for post holiday weekend challenges. 

Eat consistently: Skipping meals to “make up” for a weekend only leads to more hunger and dysregulation. 

Practice gentle self-talk: Speak to yourself as you would to a loved one. 

Limit exposure to diet culture: Unfollow social media accounts and/or set boundaries on conversations that fuel shame or comparison. 

Ground yourself in the present: You can’t change what was eaten, but you can choose how to treat yourself today. 

Although this post comes following the Fourth of July holiday weekend, these tips can be applied after any holiday or any time that you may be struggling with these kinds of cognitive distortions. Use the tools in your toolbox and continue to forge ahead in your recovery!