Lose the Label

Have you ever referred to certain foods as "good" or bad?" Probably saying things like, "I can't have a treat, it's bad for me, it's not my cheat day," or "I was good this weekend, as I was stuck to my diet." If this type of division is part of your vocabulary, you are not alone.

We have seen a lot of people coming to Lean Leaf and starting their discussion about all the "bad" things they have been doing when it comes to food.

Why? Because of this diet culture, the belief of this culture that weight and body appearance are more important than well-being is responsible for the way we think and talk about our food, including labeling it as good and bad.

As humans, We all have this categorizing thought in ourselves. And In psychology, it is called compartmentalization.

According to the American Psychological Association, compartmentalization is created when people separate their conflicting thoughts and feelings and place them into different compartments like "good" or "bad."

This compartmentalization can be useful, but when it comes to sorting your things or doing the laundry, when it comes to food and weight loss, this can be damaging. Putting food into a certain label

Compartmentalization can be helpful—and it’s also great for sorting laundry…but when it comes to weight loss, our need to compartmentalize can be damaging. Labeling food and putting it into hierarchies is incorrect, both scientifically and nutritionally. And it can ruin your relationship with food. Here’s Why:

Why Should You Stop Labeling Food?

When food is categorized as healthy and unhealthy or good and bad, it is basically an idea based on the concept that bad foods have low or zero nutrients while good foods are healthy ones with high nutrients.

While it is true that some food groups have higher amounts of minerals and vitamins than others, that does not make some foods healthy and others unhealthy.

The thing you need to understand is that "Health is much more than nutrition"; it contains social, financial, and psychological factors. For example, A person is eating all of "healthy" food, spending a lot of money and energy, and being stressed out all the time to choose "right" food.

That's not a healthy way of eating. Eating low nutrients will be healthier if you are satisfied with what you are eating.

The moment you start to label your food, you begin to fear it. It takes up more of your mental space than you think. Because you couldn't stop thinking about that favorite food of yours you had seen last time; moreover, labeling your favorite fun food like pizza, brownie, or dessert as a "bad" food may lead to feelings of shame and guilt rather than making you fit and smart in a few weeks.

As we always remind our patients, healthy choices are not always nutritious ones. Instead, healthy choices with foods mean considering factors other than nutrition as well, such as emotional, mental, and social needs.

Let’s take an Example Here,

As human beings, our compartmentalized need makes us label things. As a diet-conscious person, the first thing you would be:

1.  Labeling Your Food as "Bad":

Well, when it comes to labeling food products, there can be various categories, from healthy versus unhealthy to light versus fattening, From good versus bad to guilty versus guilt-free. Maybe you have labeled your favorite dessert as your "enemy."

But this labeling won't give you any benefit in your weight loss journey; in fact, these are more harmful than helpful.

2.  Triggered To See that “Bad” Food:

You want to eat only "good" things from now on. But what about the office reunion you have to attend next week, or the friends outing you have been postponing for months? There would be that one of your favorite "Bad" desserts for sure.

And when you see that "bad food," that's where your trigger comes with a big wave of thought:

3.  Now You Feel Deprived:

The next thing you know is all the thoughts bombarding your head: "This is junk," "I can't have this," or "It will ruin my whole diet routine." Well, that little piece of dessert may not, but you definitely will ruin your diet routine; how?

That is because when you label a food "Off-limit," you feel deprived. Your body starts to crave calorie-rich food. And maybe now, you don't want that little piece of cake but all the desserts on the table.

4.  It Started to Look More Rewarding:

According to A study, when you restrict caloric food from your diet, it makes that food look more rewarding. And you end up having more high-caloric dense food.

Even thinking or seeing images of that food can activate your brain's reward center- making it all ready to accept that "bad" food.

5.  Now, It’s You & that “Bad” Food:

Your inner elephant has all the control over you. Not only that, you may give in, but you may also lose control. Instead of restricting yourself from having just one piece, here you are, taking one after another.

And here is where all of it starts: a perfect setup for the restrict-binge cycle.

6.  There’s the Guilt, All Left:

Now that you finally end up having the food you have decided is "off-limit," there would be anger, guilt, and shame you may feel inside.

All of these emotions can even worsen your relationship with food and result in more labeling next time.

This label loop may seem tough. But there is still hope, and we can help you to break this label loop.