EP. 15- F*CK GUILT: Why guilt is completely unnecessary and leads to sabotaging your weight loss results.


EP. 15- F*CK GUILT: Why guilt is completely unnecessary and leads to sabotaging your weight loss results.


This episode is a sneak peek at one of the bonus chapters in my book, How to Lose the Last 10 Pounds.

There are so many ways of eating, diets, programs out there. I have an approach that is super simple that I teach, use myself and that gets amazing results for my clients.

The Last 10 Formula is simple:

  • Eat breakfast, lunch, and dinner
  • Each meal consists of protein, non-starchy veggies, and whole-food, healthy fats
  • Have one joy-eat per week
  • Follow the hunger scale
  • No snacking

That’s it.

But I’m not claiming this is the only thing that works. There are other amazing strategies out there, like Whole 30, Paleo, South Beach Diet, counting calories, counting macros, whole-food nutrition etc. It’s great that there are so many different options.

There is no right or wrong.

My way is not the only way. I’ve seen tremendous results so my way is my preferred way. But there are other programs out there that help tons of people and those ways are not wrong.

My goal is to empower you to find what works for you. Of course I recommend what I teach, but it works for me, that’s the whole point.

Find what works for you and own that, be proud of it, love it. Love your life and love what you choose is the best thing for you.

Whatever works for you, own that.

Fuck guilt. Every once in a while, I still go through the McDonald’s drive-thru and orders a large diet coke. There was a time she would feel guilty about that, feel ashamed and kind of hide. As a Certified Nutritionist, she knew it was bad for her, so she didn’t want anyone to know she was having it.

That didn’t serve me.

In fact, guilt doesn’t serve anyone.

That’s why the Joy Eat is a key concept of The Last 10 program. In a strategic way, once a week, eat whatever you want and enjoy it.

If you’re already going to eat that thing, why not own that choice instead of feeling guilty? Be proud of that choice. That guilty, ashamed feeling doesn’t serve anyone at all.

For me, beating myself up for not being perfect, feeling like I messed up and feeling guilty was one of the greatest driving factors of binging, overeating and completely going AWOL and sabotaging results.

Can you relate?

I suggest that any time you are feeling guilty, ashamed or beating yourself up for any choice you make, be curious. What if you could be proud?

Don’t be stuck doing things that aren’t getting you results. Know this:

  1. No right or wrong, guilt doesn’t serve anyone, there is no one way
  2. In order to get results, there is what works and there is 100% commitment

The Last 10 Pounds Formula works for me. Find what works for you and really commit to getting that result.

You need to be committed. If you just put your toe in the water, you’ll never get results. Find what works for you and be really honest with yourself and being 100% committed all the way to your goal.

Food guilt, body shame, beating yourself up because you messed up?

It doesn’t serve you. It keeps you in a dark and lonely place.

It’s not about being perfect, but it is about being committed to what works for you.

Ask yourself, “is this aligned with my goals?”

When you make a decision, it isn’t about good and bad or right and wrong. It’s about choices that get you to the results you want.

Take guilt out of the equation

The Joy Eat lets you eat things you enjoy in a way that is strategic so you can incorporate them completely guilt-free.

This is important because feeling bad is one of the main reasons there is a weight struggle in the first place.

Guilt. Shame. Failure. Anxiety. Worry. Beating yourself up. Disappointment.

It’s a vicious cycle.

Feel bad emotionally eat feel bad emotionally eat.

Be curious instead

Food doesn’t create guilt, it’s our thoughts about our food that create guilt or shame. Be curious about your thoughts.

Remember, your thoughts create your feelings. If you’re having a joy eat and you start to feel anxious, it’s because of what you’re thinking, not because of what you’re eating.

What are you thinking that is making you feel that way?

If I choose to have a diet coke here and there, what am I making that mean? It just means that I want to have a diet coke sometimes, and that’s okay.

If you are feeling guilty or ashamed:

  • Be very compassionate, loving and understanding with yourself.
  • Go to a place of curiosity.
  • Ask yourself, ‘Why am I feeling guilty? What am I making it mean?’
  • Then ask, ‘so what?’ So what if I were to lose control? So what if I were to gain some weight?
  • Learn about why you’re feeling that way.
  • Start practicing on purpose, no matter what you choose, you’re going to have your own back and be proud of yourself, proud of the choice.

You already made that choice, you already ate that thing. So why not own your choice and be proud of it?

This is important work to do, regardless of if it’s salmon and kale, or pizza and ice cream. When you make a decision, intentionally decide that you will own your choice and be proud of it.

Feeling guilty serves no purpose and only leads to sabotage.

If you do have a day where you go off plan, how will guilt help that situation, beating yourself up?

This is a learning process, a learning journey.

The feeling that will serve you is to take ownership of your decisions, especially if it’s something planned like a joy eat. Then keep doing what’s working.

If it’s unplanned, still get curious. Learn about yourself. Then probably, you can make a better decision next time.

The Podcast Appreciation Package goes to Nicole from Texas, thank you for your great review! If you want to leave a review, make sure you tell me how the podcast has helped you and leave your email or Instagram handle.