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Overcome Food Guilt With These 5 Tips

Overcome Food Guilt With These 5 Tips

It's hard to overcome cravings for food that is too sweet, salty, or fatty. Rather than giving up chocolate, fries, and (god forbid) pizza altogether, stop dealing with food guilt by having 'cheat meals' (or even 'cheat days'). Your cravings will be satisfied and you'll have more control over your appetite when you do eat more indulgent meals.

Often, when we begin to eat healthier, we develop a love-hate relationship with 'junk' food. Sometimes we binge on it and then, we feel guilty afterwards. It isn't worth living a life filled with food guilt.

Here's how to form a healthy relationship with food so that you can stop bingeing and start eating intuitively.

Could You Go A Year Without Processed Food?

Could You Go A Year Without Processed Food?

What is processed food? The term applies to any kind of food that has been altered from its natural state, for different reasons. A great deal of foods that you can buy in supermarkets are processed, and you are probably eating more of it than you know. Not all of it is unhealthy, but if it’s processed, it may contain sugar, salt and trans-fats. Food gets processed with techniques such as canning, freezing, dying, baking, and pasteurizing.

How Chanelle Overcame Binge Eating Disorder (BED)

How Chanelle Overcame Binge Eating Disorder (BED)

Chanelle struggled with Binge Eating Disorder (B.E.D.) to the point where it became destructive. She constantly dealt with a combination of disordered behaviours. "My typical week [consisted] of 4 days eating super clean (vegan, no sugar, only drinking water etc..) and 2 days binging on chips, cakes, pizza, coke, etc.," she explained. "Every time I ate "bad foods", I hated myself and went straight into fasting for the next 3-4 days to purge or 'detox'." On top of that, Chanelle exercised obsessively to counteract whatever she ate. Guilt about food consumed her. "I'd wake up at 5am in the morning to run and come back home after work to burn even more calories at the gym," she recalled. "My life was ruled around what I ate and burning calories. This was extremely stressful." 

4 Steps to Get Back On Track After Over-Indulgent Eating

4 Steps to Get Back On Track After Over-Indulgent Eating


It’s the weekend and your social schedule is packed. You’ve got a night out with friends on Friday, followed by a wedding Saturday afternoon, and then a birthday party to cap it all off on Sunday. Fun? Yes.

Eating healthy? Not so much.

Whether it’s an entire weekend of not-so-healthy eating choices, just one day, or even one really big meal (hello all-you-can-eat sushi!), there’s a good chance you’ll be looking to rebound afterwards.

Here are 4 steps to get back on track after over-indulgent eating so that you can help your body and mind recover. You'll be able to get back to eating and feeling the way you’d like.

1. Top Up With More Water

Drink more water (GIF) - Get back on track after over-eating // The PumpUp Blog


The thought of adding anything to your stomach might not be very appealing after a junk food binge, but drinking some water is the first step towards recovery.

Drinking water is crucial after over-eating for two reasons: First, it helps break down solid food. This enables your body to absorb more nutrients as food passes through your digestive tract.

Second, water helps prevent stomach bloating and constipation, which are likely the last things you want to experience after eating a big meal! Drinking even a little extra water will soften the solid food in your stomach and help speed up the digestive process.

2. Get Up, Get Moving

Full body workout gif // The PumpUp Blog


Although you might feel like parking yourself on the couch and binge-watching Netflix, one of the best things you can do after indulgent eating is to get up and get moving.

A little exercise will prevent a lethargic food hangover from setting in, plus it will give your metabolism a much-needed boost. Physical activity will help move excess blood sugar to your muscles where it will be used as energy instead of storing it as fat.

You don’t have to go out and run a marathon either. Try a simple workout routine in your living room, follow along with a workout video, or just go for a walk.

3. Prepare Your Next Healthy Meal

Eat a healthy meal (GIF) - Recover from over-eating // The PumpUp Blog


Who wants to look at food after an eating frenzy?

You don’t have to actually eat a healthy meal when you’re already feeling stuffed, but planning and even preparing something that’s light and healthy is very important.

Some people will skip a meal or two in an attempt to fast away their food remorse, but going without food for too long can set you up for more bad food choices.

Instead, chopping up some veggies, making a salad, or even just picking out a healthy recipe that you’ll prepare for your next meal is a good way to avoid hunger and food cravings in the near future.

While you might feel stuffed right now, that feeling won’t last too long. Have a healthy meal option ready to go.

4. Ask Yourself, “Why?”

Ask yourself why - steps to recover after overeating // The PumpUp Blog

There are lots of reasons why people overeat. What was your reason?

Was it social pressure? Were you using food to deal with stress? Or maybe you were out of groceries and settled for a tub of ice cream!

It’s important to understand why your eating fell off track so that you can avoid doing it in the future.

4 ways to stay on track after over-indulgent eating // the PumpUp Blog

Falling for food temptations can easily be avoided by setting up an accountability system with a friend, cleaning out all junk food from your kitchen, or batch-preparing healthy foods so that you always have something good on hand.

Keep in mind that an occasional indulgence is no big deal – It’s not worth dwelling on it or beating yourself up. Just be proactive in getting your body back on track so that you can feel well as quickly as possible.

Author Bio:

Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. You can find free workouts and more of his weight-loss resources at

How Christine finally developed a positive relationship with food

How Christine finally developed a positive relationship with food

It was tough for Christine to come home after an entire year abroad in England—her whole diet was off track. "I think it was the worst lifestyle that I ever had," she recalled. "I wanted to enjoy myself. I was eating a lot of cake, chocolate, ice cream, burgers, and drinking soda, hot chocolate, and alcohol. Even if I was really happy at the time, I regretted my choices in the end." 

Why exercise isn't everything - Grace's PumpUp Success Story

Why exercise isn't everything - Grace's PumpUp Success Story


An ounce of discouragement can set anybody back further than they'd expect. "I've always been healthy and exercised regularly, but I went through a tough time before I joined PumpUp due to health problems," lamented PumpUp member @graciefit14. "This discouraged me a lot and took my mind away from what I loved the most, which was the gym." Though Grace maintained a gluten-free diet and alternated between either weight-lifting or yoga, she ended up bingeing on her food. Before PumpUp, Grace stood at her heaviest: 170 lbs. "I would work out 6 times a week for at least 2 hours, and I was still gaining weight," said Grace. One fateful afternoon in September 2014, Grace discovered the PumpUp community through an Instagram post. It hit her: she realized that she had no motivation to be healthier. "It was a sign," she insisted. "I instantly downloaded it and started to see how much motivation I could receive from real people. They weren't fitness models or part of another weight loss commercial. The people on PumpUp are real people in a community who are getting healthy together." 

Grace's PumpUp Success Story

Not only does Grace feel healthier since she joined the PumpUp community, she also feels more knowledgeable. "My lifestyle with PumpUp is much more fulfilling," she elaborated. "I eat healthy for at least 90% of my day, count my macros, and work out 4x a week. I've lost 15 lbs since I began my journey on the app." Though Grace decreased the frequency of her workouts, her attitude towards exercise is much more positive. "I actually want to go to the gym now that I only go 3-4 times a week, in comparison to the 6-7 times that I used to," she confirmed. "I feel healthier and I love gaining knowledge and support from all the other PumpUp members."

Grace dealt with high anxiety, had gallbladder removal surgery in October 2014, and has been overcoming chronic nausea for almost one year. "This affects me during strenuous workouts," she said solemnly. "I always tell myself to quit and go home, but if I finish my workout, it makes me feel stronger than I was before." Not only did support and encouragement from the PumpUp community motivate Grace to adopt healthier and more moderate eating habits, her surgery also impacted the composition of her diet. "It made me realize how to eat correctly," she explained. "I consume less fat and am unable to eat greasy food."

Grace's PumpUp Success Story

Grace urges those looking to live a healthy lifestyle to stop depending on the opinions of others. "I personally went through the struggle of trying to hide that I was eating healthy because others were constantly judging my decisions," she shared. "This especially happened when I would visit friends at college and didn’t want to drink or go out to McDonalds." Peer pressure caused grace to give in to eating junk food, and she felt awful afterwards. Because she wasn't surrounded by a positive environment of motivating people on the PumpUp community, she didn't feel safe to share about her health-related accomplishments. "Since I joined the PumpUp community, I feel proud to feed my body with good nutrients and the occasional chocolate bar," she said positively. "I even got my family to begin tracking their macros and cut back on their sodium and sugar intake."

Grace's Hopes for the Future

What I hope to accomplish while using Pump Up is to run a 10k and also inspire others to better themselves. I am currently studying to become a Registered Dietitian, but before I get my degree, I’m hoping to get my fitness nutrition certification and work in a gym. I look up to a woman named Amber Orton a lot! I began following her Instagram about 2 years ago and she tells the truth about the fitness industry. She eats unhealthy when she has cravings, and also informs others that the competition body isn’t sustainable over long periods of time. Some people think that people who compete have that body all year round but they get “soft” too and gain body fat. She also stresses a lot that everyone has different body structures and mechanical make ups. Not all exercises work for everyone, which is something I had to learn when I saw others improving more quickly than I was.

Grace's PumpUp Success Story

Grace's Routine

To stay healthy, I hired a trainer and do weightlifting with him 2 days a week. We do heavy days, then a cardio/ circuit day. He also helps me to keep a healthy diet and track my macros. I also do yoga once a day with at least 1 other day of lifting/ cardio mixed in there for a total of 4 days of exercise. I am a true believer that one should begin in the kitchen, then move onto the gym. You cannot get your dream body while eating bad foods. If you work out then eat pizza, there’s no point.

More about Grace

I am planning a trip to New Zealand for next winter. I plan to live on the South Island and travel for a month enjoying the beaches and mountains. I love the outdoors and am excited for this new adventure. May even end up moving there, who knows.

Grace's PumpUp Success Story

Keep Grace pumped! Cheer Grace on as she maintains her healthy habits! Have words of encouragement for Grace? Leave a note in the comments below!

You won't believe what Lisa endured throughout her fitness journey - PumpUp Success Stories

You won't believe what Lisa endured throughout her fitness journey - PumpUp Success Stories

 Lisa was a competitive gymnast who ate fast food every day, a long-distance runner who wasn't feeding her body with proper nutrients, and a springboard diver who ate anything and everything in sight. Lisa is a gymnastics coach and a nationally-qualified bikini competitor, placing 1st in both Novice and Open Divisions. Throughout her entire life, Lisa also struggled with an addiction that a very slight percentage of women in the United States deal with, let alone other body building competitors. Lisa is a compulsive overeater in recovery.
"It preoccupies my thoughts at all times: What can I eat next? When do I get to eat again? What if I run out of macros for the day? Saying no to food goes far beyond 'self-control'," she explained. "Even when my food is measured and prepped [...] I can't escape the compulsion to eat, no matter what plan or strict diet I'm on. After my bodybuilding competition, where I took home two first-place trophies, I was confident that I could tame the beast that had built up inside of me." That wasn't the case. One bite of food that didn't adhere to Lisa's meal plan ended up leading to a huge binge. "This binge brought up so many feelings of disappointment, anger, and guilt," she said dejectedly. "I thought I had enough "self control" to keep from binge eating. Heck, I went 5 months without cheating on my contest diet even once. What I'm slowly learning is that self control has nothing to do with it. I am not weak, I am strong. I have admitted to feeling powerless over food, and I'm ready to let it go."
 photo 1
As a former gymnast, Lisa always led a fairly active and healthy life. She admitted that taking care of her body didn't always rank as her highest priority. "I lifted weights a couple of times per week but rarely did cardio, and didn't have a problem stopping at the drive-through on the way to work," she recalled. "I convinced myself that it was okay because I worked out. My energy was low on most days, but I assumed that it was due to my busy schedule." 
10 months ago, Lisa joined the PumpUp community in search of a support system. "My [students] were very proud to tell me that they were working out on their spare time using PumpUp," she explained. "They seemed to be having fun creating workouts [on the app]. I was immediately interested and downloaded it. I love posting everyday: whether it be a picture of what I ate for breakfast or logging a workout that I completed. My body and health are now my top priority." Since she began to share her journey with the PumpUp community, Lisa's exercise and diet regimen has been more consistent than it has been in her entire life. "I plan on keeping it that way," she stated proudly.
 photo 2
After all of the hurdles and obstacles that Lisa bravely endured and overcame, she managed to pull herself back on track and hopes to inspire others on the PumpUp community to do the same."PumpUp has given me a reason to be more open and accepting! People are using this app for support and it really allows me to feel like I can be myself, as well as accept others for who they are on each step of their fitness journey," she gushed. "I don't feel judged or disrespected, and in return I want to use PumpUp to inspire people to be confident with who they are right now."
Hard work really does win, and months of training and preparation really allowed Lisa to shine after she won first place trophies at her competition, despite her compulsive eating disorder. "I know I'm not alone, and I will continue to recover one day at a time," she affirmed. "Today I feel free from the thoughts that seemed to run my life. I hope to inspire my fellow friends on PumpUp to keep pushing no matter what obstacles they face! My compulsive overeating is like a sleeping lion.  I hope to keep the lion at rest, and keep my goals in sight. Today is a new day, and for that I am thankful. Just for today, I will abstain  from compulsive overeating."
Lisa's Favourite Eats
"One of my favorite meals is my morning protein pancakes!  I blend spinach, oats, egg whites, and prime nutrition's Phytoform together to make delicious pancakes that taste like fruity pebbles! You can always substitute sweet potato instead of oats! I also enjoy making French toast out of rice cakes! Soak rice cakes in egg white batter (with cinnamon and stevia) then cook it just like French Toast!"
Lisa's Workouts
"I absolutely love weightlifting!  Lifting makes me feel strong, and in my opinion is the best workout anyone can do! I enjoy training back and shoulders! Pull-ups, leg lifts and shoulder presses are some of my favorite exercises. I lift 6 days a week and that is how I choose to stay active. I'm currently also doing cardio 6 days per week. I will taper off the cardio until it's at 2x per week now that my competition training is over."
photo 4
Lisa's Best Advice
"If you are looking to lead a more active life, you have to realize nobody is going to do it for you. You aren't going to want to workout everyday, you're going to want to choose a bag of chips over a piece of fruit. The reality of it is, you will need to make sacrifices. Sacrifice time each day to get to the gym, and sacrifice foods you know won't help you reach your goals! You have to install these habits and even then, it won't be easy.  I have been on one heck of a roller coaster ride with ups and downs of leading a healthy lifestyle. It doesn't come easy, but once you decide to change it will be the best decision of your life! Day in and day out, do it no matter what, until giving up isn't an option anymore! You have to rise above the doubt in your head. Making this a lifestyle will take time, so don't get discouraged when you have a setback. Take it one day at a time and you will do great things!"
Motivational Mantra
"You've got what it takes, but it's going to take all you've got!  This saying reminds me that even when I'm having a hard day that I'm not weak, I just have to give my all plus a little more."
photo 3
More about Lisa
"I coach springboard diving, and gymnastics. I was a competitive gymnast for 7 years. In 2013 I placed second in the state for springboard diving. I am a nationally qualified bikini competitor placing 1st in both novice and open.  I have a hairless cat named Baldwynne.  I'm studying to get my NASM personal training certification."
Keep Lisa pumped on the PumpUp app @fitlisa!
binge eating disorder