How to Eliminate Dieter’s Mentality
February 11, 2021 in
Healthy Eating by
Rob Ziltzer MD. FACP
Many different diets can lead us to form rigid rules about what we should and should not eat. When we get stuck in a dieter’s mentality, we scrutinize our choices and feel guilty when we eat something deemed bad.
When we make eating choices based on rules and deprive ourselves of certain foods, it can make our desire to eat “bad” foods even stronger. Thinking about foods as all or none can lead us to have harsh expectations of ourselves.
We need to end this negative mindset to form a more peaceful and productive outlook on our eating habits.
The Problem with “Forbidden Foods”
When we forbid ourselves from eating certain things, we create a painful and unsatisfying relationship with food. As we deprive ourselves of these foods, we can actually intensify our drive to eat them. These forbidden foods become overvalued, and we may develop obsessive thoughts and cravings about them.
Giving in to these cravings can make us feel like we’re spinning out of control. It causes us to experience feelings of guilt or failure and a drop in self-esteem.
Do You Have Dieter’s Mentality?
The dieter’s mentality can lead to a great deal of anxiety about food, turning us into restrained and fearful eaters. If you find that any of the following statements apply to you, it may be time to develop a healthier and more positive relationship with food:
You feel like a food addict
You tend to be punitive with yourself and fearful of food
You often get urges to eat when you are not physically hungry
When you get urges to eat, you have a difficult time managing them
You skip at least one meal a day to keep calorie intake low
You sometimes feel afraid that you won’t be able to stop eating
You attempt to manage anxiety and self-esteem issues by controlling food intake and weight
You fast, excessively exercise, vomit or use a laxative to get rid of extra calories when you feel that you’ve eaten too much
Becoming a Peaceful Eater
Instead of trying to conform to judgments about which foods are good or bad, ask yourself this question:
What works for me?
Taking your personal needs and medical conditions into account, give yourself permission to eat all foods in an effective manner. To avoid feelings of deprivation, we need to balance eating for pleasure with eating for health and bring our bodies, minds, and eating habits into harmony.
To help yourself develop a more peaceful relationship with food (and yourself), it will also help to:
Eat only when you’re hungry. Don’t lose contact with your body—listen to what it’s telling you. When you’re hungry, eat, and when you’re not hungry anymore, stop eating.
Eat mindfully. We usually overeat because of our minds, not because of our bodies. Try to stay mentally present whenever you eat and take note of the ways that different foods affect you.
Instead of berating yourself for overeating or eating something you would prefer to avoid, ask yourself why this happened and use it as an experience to learn and grow.