Breaking Free from the "Earn Your Food" Mentality
Embracing a Healthier Relationship with Eating
This concept of “earning your food” is a tricky one. Yes, it’s true that our caloric intake/output matters for our body composition, and movement is a part of that. But, regardless of that WE HAVE TO EAT no matter how much we move! And instilling the idea in our minds that we have to do something physical in order to be able to eat is crazy!
Where does this idea come from anyway?!
I imagine that, whether we want to see it or not, this idea of having to earn our food is shoved in our faces every day.
I was just talking with a client the other day about how she’s been skipping breakfast because she doesn’t feel like she’s done enough to “earn” it.
When you set up an account with MyFitness Pal, it tells you how much food you can “earn” food back with more exercise.
Maybe our parents made comments about earning food while we were growing up?
Diet culture and influencers tells us to burn off the food we ate.
Our fitness coaches tell us to come workout to “earn the weekend.”
I even imagine that some of the people conveying these ideas mean well! That fitness coach just wants you to come work out!
It’s unfortunate, but in a world obsessed with diets and body image, many individuals find themselves trapped in the "earn your food" mentality. This mindset often stems from societal expectations, cultural influences, and personal experiences.
Let’s dive into why people feel the need to earn their food and explore practical suggestions for fostering a healthier relationship with eating.
Societal Pressure and Diet Culture
The media bombards us with images of idealized (and probably photoshopped!) bodies, promoting the notion that certain foods must be earned through rigorous exercise or restrictive eating. This creates a toxic mindset where individuals feel guilty for enjoying their favorite meals without first "earning" them.
I’m sure you’ve also seen those posts in social media every Halloween that says things like 1 mini Butterfinger = 10 burpees! That’s reinforcing these ideas.
Emotional Connection to Food
Many people also develop a complex relationship with food based on emotions and past experiences. Food may become a reward or a coping mechanism, leading to the belief that it should only be consumed as a reward for good behavior or achievements.
Like:
You get a promotion? You earned champagne!
You have a hard day at work? You deserve ice cream!
Shifting Focus to Nutrient-Rich Choices
As a nutrition coach, I encourage clients to shift their focus from "earning" food to making nutrient-rich choices and focus on what their bodies NEED regardless of their movement. Emphasizing a balanced diet that includes a variety of fruits, vegetables, proteins, and water can help individuals prioritize nourishment over guilt.
We can also shift our mindsets to think about making choices to prioritize fueling our bodies for movement, strength, work, interacting with kids, instead of restricting to try to make ourselves smaller.
Mindful Eating Practices
Mindful eating can also encourage us to savor and enjoy our meals without attaching them to a sense of achievement. Mindfulness helps people reconnect with their body's hunger and fullness cues, fostering a more intuitive approach to eating.
Eat slowly, put your fork down between bites, aim to eat to 85% full instead of 105%. This satisfied feelings after our meals can also reinforce that you’re eating appropriately, as it’s more likely after we overindulge that those thoughts about “needing to work off our food choices” start to creep in.
Breaking Free from Restriction
Restrictive diets often contribute to the "earn your food" mentality. Instead, I advocate for a more flexible approach, focused on including the foods we need, that allows for occasional indulgences. Nothing is off limits, it’s all just in moderation. This helps us develop a sustainable and enjoyable way of eating that doesn't involve constant deprivation.
Breaking free from the "earn your food" mindset is a journey towards building a healthier relationship with eating overall. By understanding—and recognizing!—that it’s the societal pressures, emotional connections, and potential pitfalls of restrictive diets that likely instill this idea in our head, we can embrace a more balanced and sustainable approach to nourishing our bodies. Ideally, we’ll all work towards a mindset that prioritizes overall well-being without unnecessary guilt or restrictions.
What do you think of this?? Have you ever felt like you have to earn your food? What have you done to support yourself to move away from that, if anything?? Let me know in the comments, or send me an email at sara@nutritionforlifeproject.com!
Need help moving away from these feelings?? Reach out! That’s what I do.
As always, thank you for reading,
xoxo,
Sara
Thank you for this! One of my biggest fitness pet peeves is when studios have messaging about working out to "earn" your dessert or holiday meal. I really like your advice on shifting your mindset to viewing food as something that fuels your body rather than having food choices be based on emotions.