5 Food Rules That Secretly Feed Your Food Obsession
Have you ever felt like food takes up way too much headspace? Like you're constantly thinking about what you should or shouldn’t eat, planning what’s allowed, and worrying that one wrong move will send everything off track?
That constant noise in your head isn’t a personal failing, it’s often the result of food rules that seem harmless on the surface but are quietly fuelling your food obsession.
Here are five common food rules I see all the time - and what you can do instead to feel more relaxed and balanced around food.
1. No eating after 7pm
This one is everywhere, right? The idea that eating after a certain time means the food "doesn’t count" the same way - or will instantly turn into fat. But your body doesn’t magically stop processing food at 7:01pm.
Why it fuels food obsession:
When you have strict cut-off times, your brain goes into scarcity mode. You might eat more than you need at dinner “just in case,” or find yourself bingeing later in secret because the rule felt too rigid.
What to do instead:
Ask: Am I hungry? Not: What time is it?
Your hunger cues are more reliable than a clock. Eating something later in the evening isn’t a problem - it’s eating out of rebellion or restriction backlash that creates the chaos.
2. Carbs are bad
Demonising carbs is a guaranteed way to stay locked in the restrict–binge cycle. Whether it's bread, pasta, or even fruit - cutting out carbs often leads to intense cravings and eventual bingeing.
Why it fuels food obsession:
Carbs are the body’s main energy source. When you don’t eat enough of them, your body craves them more. This can trigger “last supper” eating, stockpiling carbs before you plan to restrict again.
What to do instead:
Start including carbs in a steady, consistent way. Add rice to your stir-fry. Eat the sandwich with the bread. The more you normalise carbs, the less power they have over you.
💚 Want more guidance to stop bingeing and find balance? Download my free Binge-Free Guide for 9 steps to feel more in control around food.
3. Sugar is addictive
This one sounds scientific, but it’s often misused. The truth? Sugar isn't addictive in the same way as drugs or alcohol. What most people experience is a rebound from restriction - not true addiction.
Why it fuels food obsession:
Telling yourself you’re addicted creates fear. You feel broken or out of control, which makes you try to restrict even harder. And of course, restriction leads to bingeing.
What to do instead:
Allow sweet foods regularly and without guilt. Eat chocolate when you want it, not just when you've had a “perfect” day. You’ll likely find that the intensity of the craving drops when sugar isn’t off-limits.
4. Labelling food as “good” or “bad”
We don’t always say it out loud, but you might notice that foods fall into these categories in your mind. Veggies = good. Biscuits = bad. The problem is, this moral language doesn’t support a healthy relationship with food - it just feeds guilt and shame.
Why it fuels food obsession:
When food is “bad,” eating it becomes emotionally loaded. You feel like a failure. That guilt can trigger more bingeing, which then reinforces the belief that you need stricter rules.
What to do instead:
Neutralise your language. Try using words like “nourishing,” “satisfying,” or “comforting.” This allows space for variety and balance, without shame.
5. If I eat X, I have to exercise it off
This one turns movement into punishment and food into something you have to “earn.” It’s a fast track to burnout, resentment, and all-or-nothing thinking.
Why it fuels food obsession:
Linking food and exercise like this means you're constantly calculating and compensating. It makes food feel transactional instead of enjoyable - and reinforces the idea that your body is a problem to fix.
What to do instead:
Uncouple food and exercise. Move your body because it feels good or supports your energy. Eat because you're hungry or want satisfaction. These two things can coexist—without keeping score.
Final Thoughts
If any of these rules sound familiar, you’re not alone. So many of us have been taught to follow these “healthy” habits, only to find ourselves more anxious, more obsessed, and more stuck than ever.
But it doesn’t have to be that way. When you start challenging these rules and tuning into your body, your relationship with food becomes a lot calmer - and life gets a lot bigger.
🎥 Want to go deeper? Watch my free masterclass From Binges to Balance where I’ll walk you through the 3-step plan to end eating chaos and feel in control around food.
Or if you have any questions, just drop them in the form below and I’ll reply with some tips that you can implement straight away.