When it comes to nutrition, the word restriction often gets a bad rap. For decades, it was considered the go-to approach for weight loss or reaching a specific body aesthetic. But in more recent years, many coaches—including our own Nutrition Coach Rebekah—have stepped away from rigid food rules in favor of a more flexible, personalized approach.

That shift is often a good thing.

Here’s why: Restriction and strict rules around food can create a sense of deprivation, which may eventually lead to backlash behaviors like bingeing or “revenge eating.” For example, someone who tries to white-knuckle their way through constant hunger may find themselves polishing off an entire bag of chips or pan of brownies once the willpower runs out.

For those with a history of disordered eating, food rules can reignite obsessive thoughts and harmful behaviors. In those cases, more restriction doesn’t equal more control—it can actually mean less.

But here’s the catch: no rules at all isn’t always the solution either.

Some people do thrive with an “eat what I want, when I want” mentality. And if that’s working well, great! But most people benefit from having a few guardrails in place—simple guidelines that encourage mindfulness and reduce decision fatigue.

Take one of the strategies Coach Rebekah often discusses with clients: setting specific contexts for eating. That might mean making a rule like, “I don’t eat meals in the car,” or “I sit down at the table when I eat.” These might sound arbitrary at first, but they’re rooted in intentional behavior change.

Why do these kinds of boundaries matter?

Coach Rebekah has worked with clients who struggled with zoning out while eating fast food in the car or while mindlessly scrolling on their phones. By setting a personal guideline like “I don’t eat in the car,” or "I don't use my phone while I eat," they were able to shift away from mindless eating and create space for more conscious choices.

Here’s the truth: restriction can be harmful or helpful. It depends on how and why it’s used.

At Natural Wellness Physiotherapy, we believe in helping our clients find rules and routines that add to their sense of control, well-being, and long-term success. When used thoughtfully, small boundaries can be empowering—not limiting.

So, what can you do if you’re feeling stuck in your eating habits?

Start by asking yourself this:

“Are there any behaviors that feel out of control or leave me feeling worse afterward?”

If so, setting a personal guideline around those habits might be your first step toward food freedom—not food jail.

Need guidance on building healthy habits around food without falling into the trap of restriction?

Contact us today to learn more about working with Rebekah or schedule a free consultation.