For a lot of people, the idea of self-care comes with guilt. Taking time for yourself can feel indulgent. Unnecessary. Even selfish.
But Chapter 6 of Happy Life at a Healthy Weight reminds us that if you don’t make yourself a priority, everything else eventually suffers.
Running on Empty
When you’re constantly giving without refilling your own tank, you end up running on empty. And when you’re exhausted, stressed, or overwhelmed, it becomes much harder to care for your health.
This is where many people struggle. They tell themselves they’ll focus on their needs later. After work slows down. After everyone else is taken care of. After things feel less hectic.
The problem is, “later” rarely comes.
Chapter 6 calls this out. Making yourself a priority isn’t a luxury. It’s the foundation that allows everything else to work.
The Oxygen Mask
Think about the instructions flight attendants give before takeoff. In an emergency, you’re told to put your own oxygen mask on first before helping anyone else.
That’s not selfish. It’s practical. If you can’t breathe, you can’t help anyone.
Self-care works the same way. When you take care of yourself, you have more patience, more clarity, and more energy to show up for the people and responsibilities that matter to you.
Jenny’s Turning Point
Jenny’s story in Chapter 6 is a great example of this. She was juggling work, family, and caring for aging parents. By the end of the day, she felt anxious, depleted, and out of control around food.
At first, she thought the solution was finding the “right” foods or more willpower. What actually helped was making herself a priority.
She started following a routine when she got home from work. She changed clothes, took a shower, and did a brief relaxation exercise before starting dinner. That short pause helped her reset.
By caring for herself first, her relationship with food began to change. Not because she tried harder, but because she wasn’t running on empty anymore.
Self-Care Isn’t About Doing More
Self-care doesn’t have to be complicated or time-consuming. You don’t always have to take a bubble bath or get a massage.
Sometimes it looks like:
- Eating regularly instead of skipping meals
- Taking a walk to clear your head
- Pausing before reaching for food when you’re stressed
- Giving yourself permission to rest without guilt
These small acts send a powerful message: I matter.
And when you start believing that, everything else becomes easier to support.
A New Way to Look at Self-Care
Chapter 6 reminds us that self-care is not selfish. It’s necessary. It’s an act of self-respect.
This month, consider asking yourself: Where do I fit into my own priorities?
Making yourself a priority doesn’t take away from others. It allows you to give from a place of fullness instead of exhaustion. And that’s where real, lasting change begins.
Ready to Take the Next Step?
Struggling to put yourself first Take our free Top Inner Roadblocks to Weight Loss Success Quiz to find out what’s been holding you back.
Wondering what you’re really craving at the end of a long day? New Year, New Relationship with Food invites you to explore that.
Source:
Loughrey K. Happy Life at a Healthy Weight: Creating a Shame Free, Healthy Relationship with Food and
Life. Authentic Wellness Publishing Company, LLC; 2024.
Zhana Ivanova
University of Maryland – Nutrition and Food Sciences
Kay Loughrey, MPH, RDN, LDN Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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Kay Loughrey, MPH, RDN, LDN is a licensed Nutritionist-Dietitian and a weight loss coach with 30+ years of experience in helping people lose weight and develop healthier relationships with food. She coaches her clients nationwide providing weight loss planning, video check-ins, and more. Schedule your free consultation.