Easter is just around the corner, and I know exactly how this goes – chocolate eggs, the Sunday roast imminent, and for a lot of people, before you know it, that old familiar feeling creeps in—food guilt.  

Now I know if you’re on my Slimpod programme, day to day guilt around food might well have stopped.  BUT after 15 years of supporting people in Slimpod Club and on my zooms, I know that Easter can trigger some old patterns of behaviour and they come back to torment you briefly.  If that happens, then this is for you! 

It creeps up on you a little like this:   You start the mental negotiations: I’ll be good, I won’t have too much, maybe just a little… oh no, I’ve overdone it! That’s it, I’ve ruined everything! And suddenly, the joy of Easter is overshadowed by stress, restriction, and the overwhelming sense that you’ve lost control.

But here’s something important: it’s not the chocolate or the roast that causes the problem—it’s the guilt. And that guilt? It’s not your fault. 

Food Guilt Does More Harm Than Good

For years, diet culture has drilled into us that food must be controlled, that some foods are “bad,” and that we have to “make up” for indulgence. But what does this actually do?

It triggers all-or-nothing thinking. You feel like you’ve broken the rules, so you go all in—eating everything in sight because, well, you’ve “blown it” anyway. Then Monday arrives, and you tell yourself you’ll “get back on track,” usually with restrictions, rules, or another diet. And so the cycle continues.

The real problem? Guilt disconnects you from your body and fuels emotional eating.

Would You Say It to Someone You Love?

Let me ask you something—if your child, your best friend, or someone you love ate a chocolate egg, would you tell them they’ve “ruined everything”? That they should feel guilty? Of course not.

So why would you say it to yourself?

The way you speak to yourself matters. If you constantly tell yourself you have no willpower, that you can’t be trusted around chocolate, that you always fail—you reinforce that belief. But when you start showing yourself the same kindness 

5 Practical Ways to Ditch Food Guilt This Easter

1. Drop the “Good” vs. “Bad” Food Labels

• Labelling foods as bad or naughty doesn’t make you eat better—it just makes you feel worse when you do eat them. And what happens when you tell yourself something is off-limits? You want it more!
• Chocolate isn’t “bad.” Roast potatoes with all the trimmings aren’t “naughty.” Food is just food.
• The more you make certain foods “forbidden,” the more likely you are to binge on them.
• Give this a go: Instead of saying I shouldn’t eat this, try saying I’m choosing to enjoy this. You’ll be surprised how different it feels.

2. Use the 80-20 Rule—But Only If It Helps

• The 80-20 rule suggests that if you make nourishing choices 80% of the time, there’s plenty of room for indulgence. But here’s the thing—it’s not a rule, it’s an option.
• Think about your eating habits over a year, not a weekend. A few Easter eggs and a big Sunday roast won’t make a difference in the grand scheme of things.
• When you stop micromanaging food, your body naturally finds balance over time.
• Try this: Instead of seeing Easter as a “slip-up,” zoom out. Ask yourself, What does my overall eating look like across the year? One weekend won’t undo months of healthy habits.

3. Slow Down and Savour Every Bite

• One of the biggest reasons people feel guilty after eating is because they don’t actually experience the food. If you’re rushing through your Easter chocolate or eating on autopilot, it’s easy to feel like you’ve eaten “too much” before you even realise.
• Eating slowly helps your brain register fullness, so you naturally stop when satisfied.
• When you truly taste and enjoy food, you’re less likely to overeat.
• Give this a go: Take one piece of chocolate and eat it as slowly as you can. Notice the taste, the texture, and how it melts in your mouth. You might find that just one or two pieces satisfy you more than an entire egg eaten mindlessly.

4. Challenge the “I’ve Ruined Everything” Mindset

• Ever felt like once you’ve eaten something “unhealthy,” the whole day is a write-off? That’s the all-or-nothing trap talking. But one meal, one chocolate egg, or one weekend of enjoyment doesn’t undo all your progress.
• Your body is incredibly smart. It knows how to adjust after a day of eating more than usual.
• Restricting yourself the next day only makes food feel more emotional.
• Try this: If you catch yourself thinking I’ve blown it, stop and ask, What would I say to a friend? You’d probably reassure them that one meal won’t make a difference—so offer yourself the same kindness.

5. Move On—No Guilt, No Punishment

• The biggest shift you can make? Not punishing yourself after eating. You don’t need to “make up” for Easter with extra exercise or restriction. Your body isn’t keeping score.
• Over-exercising or restricting after eating only reinforces the cycle of guilt.
• Trust that your body knows what to do. When you stop overthinking, your natural hunger and fullness signals take care of the rest.
• Give this a go: Instead of making food the focus of your week, plan something fun after Easter—a walk with family, a catch-up with a friend, or just some time to relax. Shift your focus away from food and back to enjoying life.

This Easter, Let’s Ditch the Guilt

So this year, make a different choice. Eat the chocolate, enjoy spending time with your loved ones and the roast, and let go of the guilt. One weekend won’t change your body—but changing how you think about food? That will.

Are you ready to stop food guilt in its tracks? Let me know in the comments!

If you are interested in more useful tips and practical compassionate advice, find out more about my new book at theweightsover.com.