Ditch the Food Rules... do this instead!

Have you ever found yourself making food choices that don’t sit right with you?

Maybe after a holiday, a celebration, or just a stressful week, you feel a little off track and unsure how to reset.

That’s where drawing lines can help. They’re not strict rules but gentle boundaries that help you pause, reassess, and move forward in a way that feels natural and sustainable.

What Are Lines?

Lines are different from rules. They are:

• Flexible and self-imposed

• Designed by you, not dictated by others

• Not about perfection

• There to support you, not to restrict you

They can be especially helpful when you've had a ‘blip’ - whether that’s a week of extra treats, emotional eating, or simply being out of routine.

Rather than seeing it as a setback, lines help you gently reset before small detours turn into long-term habits.

Why This Matters

We all know that sugar and ultra-processed foods can create cycles of cravings and overconsumption.

Breaking free from those patterns takes intention, but the more we practise drawing lines, the easier it becomes to find balance again.

Many Fitfish members have shared that since introducing lines into their daily lives:

• Blips feel smaller and less overwhelming

• Recovery happens faster

• What used to throw them off for weeks now only lasts for a meal or a moment.

I’ve experienced this myself, too. Recently, I had a particularly tough week emotionally, and I noticed old cravings creeping back. But unlike years ago, when this could have spiralled into weeks of feeling out of control, it passed quickly.

The more we practise drawing lines, the more natural they become.

How to Draw Effective Lines

The key to drawing lines that work for you is to create boundaries that feel supportive, rather than restrictive.

Here are some types of lines that you might find helpful:

Practical Actions:

• Tidying the kitchen after dinner to signal that eating is finished

• Brushing your teeth after a meal to prevent snacking

• Sitting down for all meals and snacks to encourage mindful eating

Mindset Shifts:

• Finishing eating by a certain time, such as 7 pm

• Eating when truly hungry, rather than by the clock

• Enjoying a small, mindful treat instead of cutting things you enjoy out completely

Long-Term Lifestyle Choices:

• Keeping ultra-processed foods out of the house

• Choosing only a favourite dessert when dining out, rather than indulging just for the sake of it

• Committing to daily movement, whatever the weather

These lines aren’t about depriving yourself - they’re about making small, intentional choices that help you feel more in control and aligned with what makes you feel your best.

Unlike rigid, externally imposed rules, lines are:

• Self-chosen and flexible

• Free from guilt if occasionally crossed

• Sustainable and supportive of your long-term goals

For example:

• Rule: "I must never eat chocolate." (This often leads to feelings of rebellion and guilt.)

• Line: "I occasionally enjoy a small bit of dark chocolate and move on." (This feels balanced and sustainable.)

Rules tend to create an all-or-nothing mindset, which can lead to binge cycles. Lines, on the other hand, bring freedom and balance.

Your lines will look different from someone else’s. They might change depending on:

• The season of life you’re in (for example, weekdays vs. weekends, school holidays vs. term time)

• Your personal goals, whether that’s reducing sugar, prioritising whole foods, or building a consistent movement routine

• How your habits evolve over time as you get healthier

Having these gentle boundaries in place also helps reduce decision fatigue.

If you’ve already decided, “I don’t keep crisps in the house”, you don’t have to wrestle with the decision every time you’re at the supermarket.

Remember - lines are flexible, self-imposed, and sustainable. Unlike rules, they don’t create guilt or an all-or-nothing mindset.

Instead, they give you the freedom to eat in a way that truly supports what matters most to you.

I hope that is helpful!