Breaking Up with Dieting: A Love Letter to Sustainable Health

Dear Dieting, It’s Over.

We’ve been through a lot together. You made so many promises—quick results, total control, the confidence I’ve always wanted. And for a while, it felt like things were working. But the truth is, you’ve let me down more times than I can count.

You’ve stolen my joy at birthday parties, made me feel guilty for enjoying my favorite foods, and turned eating into a math equation instead of an experience. You kept me stuck in an endless cycle of hope, restriction, frustration, and guilt.

So, I’m finally saying it: I’m breaking up with you.

I deserve better. And if you’re reading this, so do you.

The Toxic Relationship: Why Dieting Doesn’t Work

For years, we’ve been told that dieting is the key to better health, more energy, and the body of our dreams. But what if I told you that dieting is actually working against you?

Here’s why:

✅ It slows your metabolism. Your body is smart—it senses restriction and adapts by burning fewer calories to protect you from “starvation.” (10.1016/j.exger.2020.110875)

✅ It increases cravings. Cutting out foods (or entire food groups) makes you want them more, often leading to binge eating.

✅ It disconnects you from your body. When you rely on external rules (calorie counts, macros, points), you stop listening to your natural hunger and fullness signals.

Diets might work temporarily, but research shows that 80% of people regain the weight (and often more) within a few years (10.1016/j.mcna.2017.08.012). 

That’s not a success story—it’s a red flag.

The Signs It’s Time to Walk Away

You might not realize it, but dieting could be affecting more than just your weight. Here are some signs that it’s time to break free:

❌ You constantly think about food. If you’re always planning your next meal, worrying about calories, or obsessing over “good” vs. “bad” foods, dieting has too much control.

❌ You feel guilty after eating. Food should be enjoyable, not something that causes shame or anxiety.

❌ You ignore hunger cues. If you push through hunger because it’s “not time to eat” or force yourself to eat less than you need, dieting has overridden your natural instincts.

❌ You experience bloating, fatigue, or digestion issues. Years of restriction, low-calorie diets, and stress can not only negatively impact your mental health but can seriously disrupt your gut health.

If any of these sound familiar, you’re not alone. And the good news? You don’t have to live like this.

Finding a Healthier Relationship: What to Do Instead

It’s time to build a better relationship with food—one based on trust, balance, and sustainability. Here’s how:

1. Practice Mindful Eating

Instead of relying on diet rules, learn to listen to your body. Eat when you’re hungry, stop when you’re full, and slow down enough to enjoy your meals.

2. Focus on Gentle Nutrition

Forget strict food rules—start by adding more nutrient-dense foods, rather than focusing on what to cut out. Prioritize:

✔️ Protein for muscle and metabolism

✔️ Fiber for digestion and gut health

✔️ Healthy fats for hormone balance and satiety

3. Balance Your Blood Sugar

Blood sugar swings can lead to cravings, energy crashes, and irritability. To stabilize it:

✅ Pair carbs with protein and fats (e.g., apple with almond butter, eggs with toast)

✅ Eat balanced meals throughout the day

✅ Work to slowly reduce ultra-processed foods without extreme restriction

4. Enjoy Food Without Guilt

All foods fit in a healthy lifestyle! Giving yourself permission to eat without guilt actually makes you less likely to overeat.

Healing Your Gut After Years of Dieting

Long-term restriction, stress, and food fears don’t just affect your mindset—they can also damage your gut health. If you struggle with bloating, constipation, or fatigue after years of dieting, your digestive system may need support.

Here’s how to heal:

✔️ Increase fiber with veggies, whole grains, and legumes

✔️ Incorporate fermented foods like yogurt, kimchi, and sauerkraut

✔️ Stay hydrated to keep digestion running smoothly

✔️ Manage stress, since it directly impacts the gut-brain connection

A well-nourished gut helps with digestion, energy levels, and metabolism, making it easier to maintain a balanced approach to food.

Building a Sustainable Health Plan (Without a Diet)

Instead of chasing the next quick fix, focus on habits that support long-term health:

✔️ Set goals based on how you feel, not just the scale.

✔️ Create balanced meals that fuel your body and digestion.

✔️ Learn to trust yourself again—no more food rules, just nourishment and intuition.

This isn’t about giving up on health. It’s about creating a lifestyle that actually works for you.

The Best Relationship You’ll Ever Have

Breaking up with dieting might feel scary, but it’s the best thing you can do for your mind, body, and gut health.

Imagine a life where:

❤️ You enjoy food without guilt.

❤️ You trust your body to tell you what it needs.

❤️ You feel strong, energized, and in control—without the restrictions.

This is possible. And I can help.

Ready to start your journey?

Here’s what to do next:

✅ Journal about your dieting history—what has it taken from you?✅ Try one small habit this week—whether it’s adding fiber, tuning into hunger cues, or practicing mindful eating.

✅ Schedule a call today for support, guidance, and expert strategies to rebuild your relationship with food.

Let’s build something sustainable—together.

Are you ready to break up with dieting for good?

💬 Leave a comment: What’s one thing you’re ready to change about your relationship with food?