It’s time to ditch the diet mentality and embrace a healthier lifestyle mentality instead. Read on for 8 empowering tips.
It’s early Monday morning, and there you are, standing in your kitchen, the latest diet book in one hand. And in the other hand, the bathroom scale, which has become more of a frenemy than an object.
You’ve been down this road before, haven’t you? The road that promises a thinner, happier, better you—if only you could stick to an all-kale, no-fun diet.
You start with determination. But as the weeks go by, that slice of birthday cake at the office feels like a personal defeat and the scale becomes a battleground where dreams are won and lost.
Amidst this silent struggle, a tiny voice whispers, “There has to be a better way.”
Good news – there absolutely is.
I’m a recovered emotional eater – so I personally know how strong that pull towards food can feel.
Plus I also know the power of ditching the diet mentality – in swap for a healthy lifestyle mentality.
(I dive deeper into this topic inside my bestselling online program The Stop Emotional Eating Online Course – which is both nutritionist and therapist recommended.)
Coming up I will be sharing how to end the calorie-counting, food-fearing, dieting mindset – so you can enjoy a cookie without a side of self-loathing.
It’s like having a tiny, judgmental voice in your head, constantly counting calories, categorizing foods as good or bad, and making you feel like you’ve messed up for enjoying a slice of pizza. It’s the reason why you swing between loving and hating food.
The solution? You gotta shift from a diet mentality to a healthy lifestyle mindset. Here’s how.
The following 8 strategies are your key steps to ditching the diet mentality for good. Let’s begin.
Diet Mentality: It’s all about saying “no.” No to carbs, no to fats, no to anything that tastes remotely good. It’s a surefire recipe for cravings and midnight fridge raids.
Healthy Lifestyle Mindset: Say “hello” to what you can eat – and finding lots of yummy foods to enjoy – including some of the “no foods” – by eating those in moderation. Say yes to crunchy veggies, yes to salmon burgers, yes to zucchini noodles with marinara sauce, and yes to that piece of chocolate cake on occasion.
Strategy: Each week, try a new food item you’ve been avoiding or didn’t know about. Love sweets? Opt for smaller, more satisfying options. A little bit of what you fancy does you good. It’s like upgrading your diet from a strict school teacher to a cool aunt who knows how to have fun but still keeps you in check.
2. Swap Negative Self Talk for Positive Self Talk
Diet Mentality: Ever had a tiny drill sergeant in your head? “You ate WHAT? Drop and give me 20!” It’s exhausting and demoralizing.
Healthy Lifestyle Mindset: Time for a new head coach, one that’s kind and uplifting. Mistakes happen. They’re part of the journey. It’s about learning and growing, not punishing yourself.
Strategy: Notice when you’re being hard on yourself and flip the script. Tell yourself things like: “I enjoyed that cookie, and that’s OK. I’m making healthy choices overall.” Remember, the words you feed yourself mentally are as important as the food you feed yourself physically. When you maintain positive self talk, you’re more likely to stay on track with your health goals – and feel better about yourself in the process. (Note: With this in mind, you might want to unfollow specific social media accounts that might be contributing to your negative self talk.)
Diet Mentality: Obsessing over every calorie, every gram, it’s like being a food accountant. And let’s be honest, it’s about as much fun as doing your taxes.
Healthy Lifestyle Mindset: Think of food as investments in your health bank. The goal is to get the best return on investment with nutrient-dense foods that pay dividends in the form of energy, immunity, and overall well-being. It’s not just about the calories but about the quality of those calories.
Strategy: If you’ve been a calorie counter, it’s time to trade in your calculator for a journal. Instead of logging numbers, note the foods you eat and how they make you feel. Do they leave you satisfied? Energized? Jittery or sluggish? You’ll begin to notice patterns—perhaps whole grains keep you full longer, or a high-sugar snack leads to a crash. Let these insights guide your food choices, focusing on foods that provide sustained energy and support your health goals.
Diet Mentality: Food is often seen as the enemy. It’s like a constant battle where every meal is a potential trap.
Healthy Lifestyle Mindset: Here’s a radical idea: Food is your friend! It’s the fuel that powers everything you do, from thinking to moving. Food should not be labeled “good” or “bad.” But it’s okay to view food as “not so nourishing” to “highly nourishing.”
Strategy: Before you eat, ask yourself: What good stuff is this food giving me? Will it give me a burst of energy for my workout? Will it satiate me? Acknowledge the positive role food plays in keeping you vibrant and active. Whether it’s energy, nutrients, or just pure enjoyment. By appreciating food’s positive impact, you turn eating into a nurturing act, not a punitive one.
Diet Mentality: It’s a mindset that equates thinness with happiness, often at the cost of health and self-esteem. It’s all about chasing an often unattainable body ideal.
Healthy Lifestyle Mindset: Body positivity shifts the focus from how your body looks to what it can do. It’s about celebrating your body’s strength, your vitality, and incredible functionality. This mindset encourages exercise for fun and nourishment for self-care of your body.
Strategy: Start appreciating your body. Maybe it’s not perfect (whose is?), but it does amazing things every day. Find activities you enjoy, not for calorie burning, but because they make you feel good. Celebrate your body’s capabilities! Maybe you can carry your kids, walk further than before, or simply enjoy a full day’s activities without exhaustion. Also start to think about how you can eat like you love your body (choosing eating habits that are nice to your body) – instead of eating like you hate your body (choosing eating habits that harm your body).
Diet Mentality: It’s all about instant results. “Lose 10 pounds in 10 days!” But these quick fixes are like band-aids on a broken leg—they don’t really solve anything.
Healthy Lifestyle Mindset: Think long-term. Sustainable, healthy habits beat quick fixes every time. Recognize that true health doesn’t come in a 30-day challenge. It is the result of consistent, daily healthy practices.
Strategy: Start small and build gradually. Maybe swap out your morning pastry for fruit. Take a walk each evening. Use the stairs instead of the elevator. Start each morning with a glass of water. Celebrate these small victories, and recognize that each one is a step towards a larger goal. Gradually, these healthier habits will become your new normal, creating a foundation for a lifetime of health, not just a quick season.
Diet Mentality: It’s like eating on autopilot. You’re munching away, hardly noticing what or how much you’re eating. Maybe it’s in front of the TV, or while you’re scrolling through your phone. Before you know it, the bag of chips is empty, and you’re not even sure how it tasted.
Healthy Lifestyle Mindset: Welcome to mindful eating, the art of being present with your food. It’s about truly experiencing your meals—the taste, texture, and how they make you feel. This is eating with intention and attention, making every bite count.
Strategy: Turn off the distractions and focus on your food. Sit down at the table, not on the couch with the TV on. If you’re going to eat some chocolate, take time to look at it, smell it, and savor each bite. Chew slowly, and really taste what you’re eating. Notice how your body feels as you eat. Are you still hungry, or are you starting to feel full? Mindful eating is like turning mealtime into a meditation—it’s calming, satisfying, and a great way to connect with your food on a deeper level.
Diet Mentality: It often confuses emotional hunger (eating because you’re bored, sad, stressed) with physical hunger. Food can be great, but it’s not a therapist.
Healthy Lifestyle Mindset: Learn to tell the difference between physical hunger and emotional hunger. Physical hunger is usually a gradual feeling that results in a variety of food choices being appealing. Emotional hunger, on the other hand, is a sudden urge to eat, typically craving only certain foods (like sweets or junk food).
Strategy: Next time you reach for a snack, pause. Ask yourself: Are you really hungry? Or are you trying to feed something else? If it’s emotional, deal with the feeling directly. Call a friend, take a walk, do something you love. If it’s physical hunger, go ahead and eat, but do it mindfully. Eat slowly and savor each bite, paying attention to how your body feels as you eat.
By implementing these 8 healthier lifestyle strategies, you’ll start to build a more positive and sustainable relationship with food and your body. It’s about saying goodbye to the diets that make you dread meal times – and saying hello to a way of eating that feels good. Because at the end of the day, the best diet is the one where you eat the damn cookie without feeling like you’ve committed a crime.
If you’d like additional support to embrace a healthier eating mindset, sign up for a free discovery session with me HERE …to learn more about how I can assist you in achieving your healthier eating goals.
Plus you might want to explore my nutritionist recommended online program: The Stop Emotional Eating Course.
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