How to Stop Dieting: 8 Steps to Ditch the Diet!
Learning how to stop dieting in a world buzzing with diet culture is not easy. In fact, it may be one of the hardest things you ever do.
However, you can drastically improve the quality of your life by kicking the diet mentality to the curb.
In today’s blog, we’ll be giving you 8 clear steps on exactly what you need to do to learn how to stop dieting.
Curious about my own long history with dieting? Read my story: Why I Do What I Do.
Ask for Help
When you’ve decided that you’re ready to ditch the dieting, the first crucial step is connecting with a non-diet dietitian. Find someone you click with who can offer guidance and support that align with what you need.
Their expertise can help provide you with the tools and support you need to navigate this process. And you will need support. It’s not an easy journey, and you absolutely don’t have to try to do it alone.
Action item: Research dietitians in your area and online, and write down 2 that you think would be a good fit for you. Think of it like “dating”. You have to find someone who truly is a good fit for your personality and unique needs.
Curious if we’d be a good fit to work together? Learn more about the Nutrition by Emma team here.
2. Call it Out
After you’ve asked for help and found your support system, it’s important to start paying attention to your mindset.
Being aware of your diet mindset is essential to be able to change it. Whenever you catch yourself having a “diet-y” thought, call it out.
By recognizing these thoughts, you can diminish their power over you.
Action item: Catch yourself having diet-related thoughts and shift your mindset. If you catch yourself saying “I shouldn’t have had that dessert”, reframe it to something like “I was craving that dessert, and I enjoyed it with my family.”
3. Write it Down
When you’re beginning to learn how to stop dieting, something that can be really helpful is journaling about the process.
Write down your thoughts and feelings related to food and body image, and start to really explore your mindset. This can be extremely rewarding and therapeutic.
Putting pen to paper makes thoughts real and tangible, allowing you to process and understand them better.
Action item: Grab a piece of paper, a journal, or a sticky note and write your first journal entry.
4. Find Your Why
As you start to journal, I want you to work to uncover your why. Understanding your motivation in life is crucial.
What makes you tick? Start to identify your core values and reasons for wanting to embrace a non-diet approach. This will keep you grounded and focused on your journey.
You can come back to your core values and your why whenever you’re having a bad time and need a little boost of encouragement.
Action item: Write down 3 of your core values and your “why” statement, and store it in a place where you can come back to it.
5. Check Your Environment
Surround yourself with non-diet material. Here are some areas to start with:
Social Media: Unfollow the accounts that make you feel bad. Start to change your algorithm by actively consuming non-diet content. My personal rule of thumb is that if I see a post that doesn’t make me feel great about myself, I simply unfollow. It really can be that easy.
Physical Materials: Buy non-diet books and physically keep them close. Print non-diet quotes and put them somewhere you can see them. Write yourself non-diet inspirational messages and put them on a sticky note next to your laptop.
People Matter Too: The people around you matter too. I know it’s not that simple because sometimes your family or friends are deep in diet culture. And that’s okay, but make sure you find yourself some friends who are on the same mission as you: to ditch the diets!
Action item: Go onto your most used social media platform and unfollow at least 3 accounts that aren’t serving you anymore, and follow 3 new non-diet accounts.
6. Uncover the Past
Now, we have to start getting into the really deep stuff. It’s uncomfortable… it’s hard… it’s scary… but you can do it.
Start by reflecting on your childhood. Reflect on your mom’s relationship with food. Was there anyone in your household growing up who talked negatively about their bodies? That was always dieting or trying to lose weight?
What other relevant childhood experiences have shaped your current views? Has social media and celebrities/influencers been a factor for you?
Understanding these influences can provide insight and help you make leaps of progress.
Action item: Take out a journal and start writing to try to identify the main influence you believe has led you to where you were at your worst stage of dieting. Give yourself grace, and be gentle with yourself. This is not an easy thing to do, and if it feels overwhelming, try coming back to it a different day or simply skip this step for now.
7. Face Your Fears
You’ve done the hard work to learn how to stop dieting. You’ve started diving into your mindset and uncovering the past. Now, it’s time to face your fears. ;)
Exposing yourself to fear foods can be a daunting but necessary step in this process. It’s important that you do this under the guidance of a dietitian to ensure that you have the support you need, as it can be a distressing process.
By gradually confronting these foods with a dietitian, you’ll be able to help neutralize them… and maybe someday, actually enjoy them again.
Action item: Write down 5 of your fear foods.
8. Set Boundaries
Setting boundaries is another crucial step. It’s important that you let your loved ones know that you wish to avoid diet talk.
Clear communication about your needs will help create a supportive environment, which as we identified before, is very important.
Here’s an example of how you can phrase these conversations with your loved ones in a firm, but friendly way.
“I’ve decided to stop dieting and heal my relationship with food and my body. This is really important to me and I’d love it if we could refrain from comments about diets or weight loss. Your support means a lot to me.”
Action item: Identify what the first boundary you want to set with your family is, and write down a script of what you want to say.
How to Stop Dieting: Key Points
By working through the steps, you can begin to ditch the diet, one step at a time. Remember, be kind to yourself, and know that you CAN do it. You are capable of more than you know.
We want you to have a life free from diets, free from food rules, and free from talking poorly about your body. Here’s a quick recap of the action items for each step, so you have them all in one place.
Ask for Help: Research dietitians in your area and online, and write down 2 that you think would be a good fit for you. Think of it like “dating”. You have to find someone who truly is a good fit for your personality and unique needs.
Call it Out: Catch yourself having diet-related thoughts and shift your mindset. If you catch yourself saying “I shouldn’t have had that dessert”, reframe it to something like “I was craving that dessert, and I enjoyed it with my family.”
Write it Down: Grab a piece of paper, a journal, or a sticky note and write your first journal entry.
Find Your Why: Write down 3 of your core values and your “why” statement, and store it in a place where you can come back to it.
Check Your Environment: Go onto your most used social media platform and unfollow at least 3 accounts that aren’t serving you anymore, and follow 3 new non-diet accounts.
Uncover the Past: Take out a journal and start writing to try to identify the main influence you believe has led you to where you were at your worst stage of dieting. Give yourself grace, and be gentle with yourself. This is not an easy thing to do, and if it feels overwhelming, try coming back to it a different day or simply skip this step.
Face Your Fears: Write down 5 of your fear foods.
Set Boundaries: Identify what the first boundary you want to set with your family is, and write down a script of what you want to say.
You don’t have to go on this journey alone. There are people out there who want to help you transform your relationship with food & become the happiest version of you.
Nutrition by Emma is where health meets happiness. Visit our services page to see how our Registered Dietitians can support you on your journey to ditch the diet. You’ve got this!
