HOW TO GET RID OF DIET MENTALITY

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Hi Reader - I’ve been dieting on and off since my 20s. I still sometimes feel guilty when I eat a sundae, cinnamon roll, or soft pretzel - even when I’ve planned to eat it in advance. When I eat out, I feel like I should order a salad for lunch, rather than the restaurant specialty or something higher in calories.

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Even though I’m not on a diet and allow myself to eat what I want (in moderation), I still sometimes have “diet mentality”. If you’re like me and have dieted for much of your adult life, diet mentality is difficult to lose. I still think of foods as being “good” (whole foods that don’t have a lot of sugar) and “bad” (sweets, chips, and fried foods). That thinking is hard to get rid of - but if I don’t want to spend much of my time thinking about food and what I “should” and “shouldn’t” eat, I need to work on ridding myself of feeling bad when I eat something unhealthy.

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To rid yourself of “diet mentality” so you’re able to enjoy parties, socializing, and eating (in moderation) those “special” foods, will take practice and the desire to change the “diet” pathways in your brain.

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Diet mentality is usually based on three beliefs:

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Certain foods are “good,” and certain foods are “bad.” When you eat “bad” foods, you are “bad”.

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If you “mess up”, you’ve ruined the day (or week), and you may as well continue to overeat. You’ll start your “diet” again on Monday.

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Someone else knows better than you what you need to do to lose weight. Even if it doesn’t align with your life, you need to follow what the expert says.

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To rid yourself of these beliefs so you can lose your weight for good, I recommend:

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Focus on foods that make you feel good and energetic. Eat more of the foods that your body needs, and only small amounts of the foods that don’t improve your health. Only eat foods you love - and stop eating when you’ve had enough to be satisfied. There is room in your diet for all the foods you desire to eat.

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Even if you “mess up”, get on track with your next meal or snack. Do not aim for perfection. Aim to eat healthfully most of the time. Don’t allow small overeats to become large weight gains.

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Remember that you are the expert of yourself and your body. Get information and ideas from others, but pay attention to what makes you feel good and works for you. We are all different, and what works for someone else may not be what you need.

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3 Steps to Rid Yourself of Diet Mentality

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Pay attention to your hunger and satisfaction signals. If you’re not sure what they are, eat several meals alone and without distractions. Your body will probably let you know when you’re hungry and when you’ve eaten enough to be satisfied - if you listen.

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Notice when and why you’re eating if you’re not hungry. If it’s due to stress, boredom, or another emotional reason, you’ll want to learn how to handle your emotions without eating.

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Slow down so you can enjoy your food. When you eat slowly and pay attention, you’ll enjoy your food more and will often eat less.

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If you need help losing your “diet mentality” so you can eat “normally” and learn to maintain a healthy weight, consider private coaching. Coaching will give you the tools to confidently approach any eating situation in an enjoyable, but also healthy, manner. I’m happy to talk with you about coaching using a free, no-pressure, no-obligation chat on Zoom. You can set up a consult at:

​https://calendly.com/coachbarbarakatz/60min​