How to let go of your all or nothing thinking with food.

In our fast-paced world, the pressure to adhere to strict dietary rules can often lead to an all-or-nothing mindset when it comes to food. This way of thinking can manifest as perfectionism in eating habits, where people may feel that they must completely restrict certain foods or follow rigid meal plans 100% of the time to be successful.

Unfortunately, this black-and-white thinking can create a cycle of guilt, shame, and unhealthy relationships with food. Therefore, the journey to a more balanced approach starts with recognising these patterns and replacing them with strategies that promote a healthier mindset. In this blog, we’ll explore what it means to be an All or nothing thinker and some practical ways to dismantle this thinking, paving the way for a more compassionate and enjoyable relationship with food.

Do any of these sound familiar to you?

"I don't have time to do my full workout today so I will just skip it"

"I haven't eaten well today because I was not prepared so why bother for the rest of the week, I will just start again next Monday."

"I can't stick to this new plan so I might as well just quit and start again when life is less busy."

"I have a few social events coming up so I won't start now, I will just wait until after."

This All or nothing thinking kicks action down the road to the perfect time that doesn't exist when life won't be so busy and all your ducks will be in a perfect little row.

Here are some ways All or nothing thinking might be holding you back.

All or nothing thinking perpetuates guilt and shame.

When you perceive that you’ve failed to stick to a diet—perhaps by indulging in a treat—this can lead to feelings of guilt and shame. This emotional turmoil often results in a cycle where you might over-restrict food next time, creating an unhealthy relationship with eating.

All or nothing thinking can encourage Binge Eating.

All-or-nothing thinking can lead to restrictive eating patterns, making it more likely for someone to binge eat once they feel they’ve “broken” their diet.

The belief that one meal or snack invalidates all efforts can trigger a defeatist attitude, leading to excessive consumption to "make up" for perceived failures.

All or nothing thinking focus' on short term impact rather than long term cumulative effects.

The little actions like skipping a workout or eating an off track meal don't make a big difference in the short term, so we justify them.

But if you look at the cumulative effect over a long period of time, those little actions repeated over time soon add up. When you take a step back, even a half hearted workout is worth doing, because something is always better than nothing.

All or nothing thinking is part of our brains "lazy" function.

Our brain is always looking for ways to conserve energy and make things as easy as possible. Removing choices and making things appear black and white is one way it does that.

When it's all or nothing, its just two choices. Our brain is happy in the moment to take the easy option, but our body ultimately suffers.

All or nothing thinking is a way we let ourselves off the hook with things we find a bit hard or don't really want to do in the first place.

We think, well I can't do it perfectly so I just won't do it at all and we can stay resting in the comfort of our already ingrained habits. The trouble is, it's those habits that hold you back from getting where you want to go.

All or nothing thinking fosters negative body image.

The extremes of dieting often contribute to a distorted body image. When people believe they must achieve a certain look or weight, it compounds the all-or-nothing mindset, leading to dissatisfaction with our body and a constant chase for perceived perfection.

By understanding how all-or-nothing thinking holds us back, people can take the necessary steps to challenge and reframe these thoughts. Moving toward a more nuanced and forgiving perspective on food and dieting can lead to enhanced emotional well-being, improved relationships with food, and more successful health outcomes. This means moving into the grey and out of the black and white.

Start by learning to recognise it when it happens so you can start to push back. Challenge your thinking. Ask yourself, what is one small step I could make towards my goal? It may not be an hour workout but perhaps you can do 20 minutes. You may have had cake at morning tea. That's ok, deep breath, ask yourself can I add some extra veggies to my next meal?

Something is better than nothing and means you continue to build those habits rather than giving up completely.

Start showing up for yourself a little more often in whatever capacity you can. You don't have to do this perfectly.

If you need some support on this, please contact me here for a free 15 minute consult. Let's chat!