We’ve all been guilty of labeling foods in the category of either “good” or “bad.” The food police are the unreasonable rules in your head created by dieting and diet culture that cause you to feel guilty. Instead, eat guilt free and say “no” to thoughts in your head that declare you’re “good” for eating under a certain amount of calories a day or “bad” because you ate a piece of chocolate cake.

How to get rid of the food police for good:

Make observations without making any judgements

Write down how you feel before and after eating. This can include your hunger and fullness levels, mood, cravings, energy level, body sensations and any judgments you note.

Change the tape that plays in your head about food

Banish any absolutes like “must,” “perfect,” “should,” “shouldn’t,” or “bad,” and instead create positive affirmations.

Utilize process thinking

Concentrate on continual change and learning. This means acknowledging that there will be ups and downs, but also that there’s a progression forward.