Erica Ingraham

anti-diet dietitian

[Erica Ingraham @listennutrition]

If you feel guilty for eating a meal or snack at night, remember that your digestive system is working for you 24/7. It doesn’t leave the office after 7pm.

[Erica Ingraham @listennutrition]

If your healthy eating plan causes you to think about food 24/7, obsess about your weight, and feel guilty when you eat carbs, maybe it’s not actually that healthy.

[Erica Ingraham @listennutrition]

Trying to eat perfectly on Monday might feel like the best way to get back on track, but it’s actually setting the stage for your next binge.

[Erica Ingraham @listennutrition]

If you feel like you need to earn your food through exercise, remember that your body needs calories even if you are in bed all day.

[Erica Ingraham @listennutrition]

Just because you feel guilty after eating doesn’t mean you did something wrong.

[Erica Ingraham @listennutrition]

If you feel guilty for eating carbs, remember that they are your brain’s preferred energy source.

Carbs allow your brain to think, focus, and learn new things 🧠✨

[Erica Ingraham @listennutrition]

Body changes are inevitable, normal, and not something to apologize for.

The reason you feel guilty for gaining weight is due to a problem with society, not a problem with your body.

[Erica Ingraham @listennutrition]

Giving yourself full permission to eat dessert will help reduce the “now or never” scarcity mentality and the urgency to eat them all at once.

[Erica Ingraham @listennutrition]

If you struggle to keep sugary foods in your home because you often eat them past fullness, remind yourself that it’s not your last chance to eat them.

You can have those sweets later today, tomorrow, or the next day.

[Erica Ingraham @listennutrition]

Does being hard on yourself help you reach your health goals?

For many sensitive people, self- criticism isn’t a helpful motivator and instead leads to overthinking, chronic guilt, and a negative relationship with food.

[Erica Ingraham @listennutrition]

You don’t need to forgive yourself after a binge eating episode because you didn’t do anything wrong.

Bingeing is not a sign that you sinned, failed, or messed up.

It’s a sign of an unmet need.

[Erica Ingraham @listennutrition]

Binge eating is not a sign you are broken. It’s evidence that your body is protecting you and trying to keep you safe.

[Erica Ingraham @listennutrition]

The more you try to control your eating and body size, the more out of control you will feel around food.

[Erica Ingraham @listennutrition]

If you feel guilty after eating chocolate, it’s not a sign you did something bad. It’s a sign your relationship with food needs healing.

[Erica Ingraham @listennutrition]

You can work on building strength and stamina without pursuing weight loss.

[Erica Ingraham @listennutrition]

If you feel guilty for having a meal or snack at night, remember that your GI tract is working for you 24/7. It doesn’t leave the office after 7pm.

[Erica Ingraham @listennutrition]

There is no such thing as “perfect eating.” Striving for perfection just leads to food guilt, shame, and stress rather than better health.

[Erica Ingraham @listennutrition]

It’s okay to eat emotionally and use food as a coping tool. Food is way more than just fuel, and it does have the power to soothe and comfort.

Instead of restricting food when you’re feeling emotional, build a bigger toolbox so you have many coping strategies to choose from.

[Erica Ingraham @listennutrition]

It’s okay to overeat, it’s not a sign of failure. You don’t need to make up for overeating in any way.

[Erica Ingraham @listennutrition]

Your worth as a person is not defined by your physical appearance. You are worthy right now and you will be worthy in the future too.