How to Handle Food Guilt After a Vacation, Holiday, or Weekend
Gentle reminders for reconnecting with your body, not punishing it.
✈️ Introduction:
Vacations, holidays, and even weekends can shift how we eat — more meals out, different foods, spontaneous snacks, or a more relaxed routine. While that’s a natural part of living, it can also stir up a lot of food guilt, especially if you’re in recovery or trying to unlearn diet culture rules.
If you’ve come back from a trip or long weekend feeling like you “overdid it,” you’re not alone — and you didn’t fail. Guilt around food is a learned response, not a fact. Let’s explore some gentle ways to process those feelings and support your body and mind.
💭 1. Notice the Guilt Without Judging It
Guilt often shows up when we’ve internalized rules like “I shouldn’t eat that” or “I have to make up for this later.” Try to name what you're feeling:
“I’m noticing guilt right now.”
That simple pause can give you a chance to respond with curiosity rather than shame.
🧍 2. Your Body Didn’t Do Anything Wrong
Eating differently on vacation or during a holiday isn’t a mistake — it’s part of being human, part of the experience, and can even be part of the joy of holidays and travel. You may have eaten more or less than usual, or had foods you don’t normally include. That doesn’t mean you need to compensate or restrict now. Your body is incredibly capable of adapting and self-regulating — especially when it's consistently nourished over time.
🥗 3. Gently Reconnect with Structure — Not Punishment
Instead of jumping into a “reset” or trying to restrict, focus on returning to steady nourishment. Regular meals and snacks help support digestion, energy, and mood — and rebuild trust with your body.
It’s okay if your hunger feels different or if you’re craving structure. That doesn’t mean you “messed up.” Think of it as returning to rhythm, not control.
❤️ 4. Your Worth Isn’t Measured by How You Ate This Weekend
Diet culture tells us that eating a certain way earns us praise — and eating differently is something to “make up for.” In reality, your value doesn’t fluctuate with what’s on your plate. Eating more than usual, or enjoying foods that were once off-limits, is not a moral failing. It might actually be a sign of growth.
🧠 5. If Guilt Keeps Coming Back, It Might Be a Sign
If food guilt is a frequent visitor — not just after holidays, but in everyday eating — it may be a sign that your relationship with food needs support. Unlearning guilt takes time, and you don’t have to do it alone.
🤝 Need Help Letting Go of Food Guilt?
At Emily Baum Nutrition, I support teens and adults in building a peaceful, shame-free relationship with food and their bodies — no matter the season. If you're struggling to let go of guilt or navigate recovery on your own, I’m here to help.