Why do I eat so much on vacation? And how to deal with the food guilt at home.
"Overeating" on vacation can be a perfectly healthy thing to do.
Eating more food than usual on vacation makes sense. There are new (usually delicious) foods available that we don't typically have access to (boardwalk fries, anyone?) and we want to enjoy them while we can. Also, we are typically hanging out in groups on vacation (vs moving through the day solo), so the community aspect of eating is heightened--food and human connection have always been linked. Food, relaxation, and pleasure are connected.
It can also be a reaction to disordered eating.
If you feel like vacation mode results in out of control eating, there is likely more than just overeating at play. Vacations can feel like psychological "cheat days" -- we see it as a time to indulge and break the pattern of vigilance we otherwise cling to. If "real life" has rules and restrictions, vacation can feel like the rebel rouser saying "hell no, it's time to play." Restriction leads to binges, so if you find yourself bingeing on vacation (especially if you planned to "eat clean" all vacation), this might be why.
Emotions can run high on vacation.
Vacations are great, but they can also be a time of high vulnerability. Being surrounded by family and/or friends all day can be triggering. You might feel overwhelmed, crowded, overstimulated. You might be dodging comments left and right and feeling more isolated when you're "supposed to" feel more relaxed. These feelings can lead to emotional eating as our boundaries become porous. Conflicting emotions like guilt, anger, loneliness, and nostalgia may channel into food guilt and body insecurity.
How to deal with the guilt when you come home:
Remember that eating more than usual on vacation is normal, and doesn't mean anything about you.
Avoid making up for food eaten on vacation. It happened -- it's done. Your body will adjust.
Reflect on the positive aspects of your time away and the pleasurable food moments you were able to participate in.
Remind yourself that food is a social, comforting experience and you deserve those aspects of food, too.
Tend to the emotions that vacation brought up for you. Give yourself permission to take it slow for a while, and have compassion for yourself.
Find an intuitive eating or disordered eating recovery coach to help you heal your relationship with food.
I offer 1:1 coaching programs, courses, and free resources to help you heal your relationship with food & body image. Visit my “Work With Me” page to learn more.
