How to get out of the diet mindset?

How to get out of the diet mindset?

How to get out of the diet mindset?

A common issue I see with people starting their fitness journey is their tendency to get into the "diet mindset" — an idea propagated at a large scale among most people. We see it every day, be it on social media, news channels and even among friends and family members. 

As a result, people deprive themselves of  some much-needed nutrition, while also beating themselves up emotionally if they eat too much or weigh a little extra on the scale.

So, what exactly is the ‘diet mindset’?

The “diet mindset” makes you believe that certain foods are “good” and “bad”, and that following a rigid, all-or-nothing routine with your eating habits can lead to weight loss and increased happiness levels. 

However, this usually disconnects you from your body’s internal signals, leading to an unhealthy relationship with food. 

If you’re someone who’s looking to lose weight, get fit and become happier, it’s important that you get out of this mentality. The focus should be on gaining maximum nutrition for your body's functioning rather than following unsustainable diets. 

Staying active can also have a very positive effect on your mindset. If you don’t have time to head out for a workout, consider getting a seated elliptical or a budget elliptical for your home

In this article, we’ll be diving deep into the different ways to get out of the “diet mindset” and become a healthier version of yourself. 

Tips to Stop Following the Diet Mindset 

Given below are a few tips I’ve personally found to work well in place of a diet. These methods are usually focused on understanding your relationship with food and following a holistic approach towards getting fit. 

So let’s dive right in. 

Stop engaging in the diet ‘culture’ 

Diet culture puts the blame on the individual, making you believe that you couldn't live up to your potential, and this is what led to your failure. 

Rather than thinking that you’re neglecting your health, start focusing on bettering yourself emotionally and psychologically. Since the ‘diet mentality’ only focuses on getting thin, it often leads to body image issues, and various psychological disorders.  

Additionally, owing to a poor relationship with food, you often end up gaining more weight after a restrictive diet. This not only affects your personal life, but also your work, and productivity. 

Having a holistic approach towards health ensures you’re taking care of all aspects. 

Eat mindfully 

Mindful eating is another practical method to help you get out of the “diet” mindset. It involves you slowing down and staying completely in the moment while eating. This is starkly different from dieting – which is more judgment-based and promotes abstinence from certain food groups and nutrients. 

Slowing down and being aware of what you put into your body is much healthier than dieting to lose weight. What’s more, research has shown mindful eating to have a greater impact on your psychological well-being and satisfaction. 

Stop weighing yourself everyday 

A big mistake I often see people make is – the tendency to weigh themselves constantly.

If you’re looking to lose weight sustainably, keep one thing in mind, irrespective of where you are in your journey. The weight gain didn’t happen in a single day, and neither would it magically drop the next day. 

The scale shouldn’t govern your feelings. Understand that it fluctuates naturally throughout the day, and constantly weighing yourself only fuels the diet mindset further. Your weight shouldn’t be the metric you use to define your self-worth. 

Stop seeing food as ‘good’ or ‘bad’ 

As mentioned above, labeling food as 'good' or 'bad' originates from the diet culture. When you restrict certain foods from your diet, consuming them often leads to guilt and shame. Changing your views on food can help you break free from the diet mindset & focus on healthy nutrition.

Instead of looking at food as evil, consider consuming everything in moderation. This will not only give you all the macro and micronutrients you need, but also improve your relationship with food. 

What else can you do? 

Focus on good nutrition

Apart from the aforementioned points, it’s important that you focus on eating just enough to keep your body charged at all times. In such a scenario, consuming high-fiber vegetables and fruits not only helps you feel full for a long time, but also protects the body against cholesterol and heart diseases. It’s also useful in controlling your blood sugar levels in the body and eliminating the risk for cancer. 

Stay active

Exercising regularly can also help in managing your mental health better. With the right exercise routine and eating habits, you’ll be able to handle stress and feel less anxious. 

You can consider taking a stim-free pre-workout supplement to ensure you have effectives and safe workouts. 

Get more sleep 

If you're serious about sustainable weight loss, get a good 7-8 hours of sleep everyday.  

Most importantly, research shows that losing sleep when dieting reduces the amount of weight lost and encourages overeating. Also, the dysregulation of these hormones like ghrelin and leptin may lead to increased appetite and diminished feelings of fullness in your body.

The diet mindset is harmful and doesn't let you enjoy the other aspects of life. Rather than following fad diets, it's much better to follow the above tips. They will help you achieve your weight loss goals sustainably. 

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Healthy and Khush is a blog dedicated to sharing science-based tips and hacks that will help you lose weight and keep it off.