How I Quit Dieting and Lost Weight Anyway
I Threw Away My Scale and Found My Body’s Happy Place.
For 15 years, my life was a miserable cycle of dieting and regaining. I counted every calorie, punished myself at the gym, and hated my body. I finally broke. I quit dieting, threw my scale in the trash, and gave myself unconditional permission to eat whatever I wanted. The first few weeks were a chaotic free-for-all of “forbidden” foods. But then, a miracle happened. The cravings vanished. I started listening to my body’s hunger and fullness cues. I ate a cookie when I wanted one and stopped when I was satisfied. And without trying, my body naturally settled at a weight lower than my “goal weight” ever was.
The #1 Sign You’re Still Stuck in a Diet Mentality (and How to Break Free)
You Think You’re Being “Good” When You’re Just Being Hungry.
I thought I had quit dieting, but I was still labeling foods as “good” and “bad.” I’d feel virtuous for eating a salad and guilty for eating a brownie. This moral judgment was the last, most stubborn chain of diet culture. The sign I was still trapped? I was proud of myself for feeling hungry. I thought it meant I was being “disciplined.” The breakthrough was realizing that hunger isn’t a moral failing; it’s a biological signal. I started honoring it immediately, and the cycle of restriction and binging finally broke.
“Food Freedom”: What It Actually Means (and What It Doesn’t)
It’s Not About Eating Everything. It’s About Not FEARING Anything.
When I first heard about “food freedom,” I pictured a chaotic, non-stop binge of cake and pizza. That’s what diet culture wants you to think. The reality is so much more peaceful. Food freedom isn’t about eating junk food all day. It’s about removing the fear and morality from food. It means trusting that you can have a cookie, truly enjoy it, and then stop without needing to eat the whole box. It means knowing that a salad can be delicious and a donut can be just a donut, and neither choice makes you a good or bad person.
How to Trust Your Body’s Hunger Cues Again
I Had to Learn to Speak My Body’s Language.
After years of dieting, I had no idea what “hunger” actually felt like. I only ate when the clock said it was “time” or when a diet plan allowed it. To rebuild that trust, I had to start small. I started asking myself, on a scale of 1 to 10, “How hungry am I right now?” I waited until I felt a gentle, physical hunger—not ravenous, just a clear signal from my stomach. Then I would eat a meal and pay attention to how my body felt. It was a slow, awkward conversation at first, but eventually, my body’s signals became loud and clear again.
The “Last Supper” Effect: Why Your Binge Eating Isn’t Your Fault
You’re Not Binging Because You Lack Willpower. You’re Binging Because a Diet Starts on Monday.
I used to have epic “last supper” binges every Sunday night. I’d eat everything “bad” in the house because I knew my strict diet started again on Monday morning. I thought I was a broken, out-of-control eater. The reality? My binging was a perfectly normal, biological response to anticipated restriction. My body was panicking, thinking it was about to enter a famine. The moment I truly, deeply accepted that no food was ever off-limits again, the urge for a “last supper” completely disappeared. The binges were never the problem; the dieting was.
Re-learning Fullness: A Practical Guide to Stopping When You’re Satisfied
I Started Paying Attention Halfway Through My Meal.
Dieting taught me to clean my plate or eat a pre-portioned amount, completely ignoring my body’s fullness signals. To relearn how to stop when I was satisfied, I started practicing the “mid-meal pause.” Halfway through any meal, I would put my fork down, take a sip of water, and take a few deep breaths. I’d ask myself, “How does my stomach feel right now? Am I still hungry?” This simple pause gave my brain a chance to catch up with my stomach, and I was often surprised to find I was perfectly, comfortably full long before my plate was empty.
How to Make Peace with Your “Forbidden” Foods
I Ate a Donut for Breakfast Every Day for a Week.
For years, donuts were my ultimate “forbidden” food. If I had one, I’d feel intense guilt and then eat a dozen. To make peace, I conducted an experiment. I bought a box of donuts and gave myself unconditional permission to eat them whenever I wanted. For the first two days, I ate donuts for breakfast, lunch, and dinner. They felt amazing. By day three, they were just… okay. By day five, the thought of another donut was completely unappealing. By removing the restriction, I removed the power. Now, a donut is just a donut, not a symbol of my failure.
The “Gentle Nutrition” Approach: Health Without Obsession
I Focus on What I Can Add, Not What I Must Subtract.
After breaking up with dieting, I was afraid of nutrition. It felt like a slippery slope back to obsession. The concept of “gentle nutrition” was my solution. It’s about making food choices that honor both my health and my pleasure. I don’t count calories or macros. Instead, I focus on addition. I’ll ask myself, “What can I add to this meal to make it more satisfying and nourishing?” Maybe I’ll add a handful of spinach to my pasta or some avocado to my toast. It’s a kind, flexible approach that prioritizes well-being over rigid rules.
My Journey from Chronic Dieter to Intuitive Eater
I Thought I Was Controlling My Food, But My Food Was Controlling Me.
My life used to revolve around food rules. I knew the calorie count of everything, I weighed my portions, and I felt a constant, low-grade anxiety about my next meal. I thought this was “control.” The journey to intuitive eating was a terrifying leap of faith. It meant letting go of all the rules and learning to trust my own body. It was messy and scary at first, but slowly, I found peace. I no longer obsess about food. I eat what I love, I honor my hunger, and for the first time, I feel truly free.
How to Deal with “Food Guilt” After Eating a “Bad” Food
I Talk to Myself Like I Would a Good Friend.
The post-brownie guilt spiral was a familiar and painful place. I’d berate myself for my lack of willpower, which would only lead to more “what the hell” eating. I learned to fight that critical inner voice with compassion. Now, when the guilt creeps in, I pause and ask myself, “What would I say to a friend who was feeling this way?” I certainly wouldn’t call them a failure. I’d say, “It’s okay. It was just a brownie. It was delicious, and now you can move on.” This simple act of self-compassion short-circuits the guilt spiral every time.
What I Eat in a Day as an Intuitive Eater (It’s Not What You Think)
Some Days It’s a Salad, Some Days It’s a Slice of Cake. Most Days, It’s Both.
People assume that as an intuitive eater, I must live on pizza and ice cream. The reality is surprisingly… balanced. Because no food is off-limits, no food holds any mystical power over me. A typical day might start with eggs and toast because that’s what sounds good. Lunch could be leftover pasta. And dinner might be a big, satisfying salad because my body is craving vegetables. I might also have a cookie in the afternoon, simply because I want one. It’s a flexible, peaceful dance of honoring my cravings, my hunger, and my body’s need for nourishment.
How to Unfollow Diet Culture on Social Media
My Feed Became a Garden, Not a Minefield.
My social media feed was a constant barrage of “what I eat in a day” videos, before-and-after photos, and “clean eating” recipes. It was a minefield of comparison and self-loathing. I finally went on a ruthless “unfollowing” spree. I unfollowed any account that made me feel bad about my body or my food choices. Then, I intentionally started following accounts that promoted body positivity, intuitive eating, and joyful movement. I curated my feed to be a supportive, inspiring, and kind place. It was a digital act of self-preservation that had a massive real-world impact.
The “Body Neutrality” Concept That Changed My Life
I Don’t Have to Love My Body Every Day. I Just Have to Respect It.
The pressure to achieve “body positivity” felt overwhelming. Some days, I just didn’t love my body, and that felt like a failure. Then I discovered body neutrality. The idea is simple: I don’t have to love the way my body looks every single day, but I can respect it for what it does for me. I can be grateful that my legs carry me through the world, that my lungs allow me to breathe, and that my stomach digests my food. This shift took the pressure off and allowed me to treat my body with kindness and respect, regardless of my feelings about its appearance.
How to Ditch the Scale and Measure Health in New Ways
I Started Measuring My Energy, Not My Weight.
Stepping on the scale every morning used to dictate my entire mood for the day. Ditching it was terrifying, but it was the most freeing thing I’ve ever done. I needed new ways to measure my well-being. I started paying attention to things that actually mattered. How is my energy level? Am I sleeping well? Do I feel strong during my walks? Can I laugh with my friends without obsessing about the food at the restaurant? These new metrics of health were so much more meaningful and life-giving than a stupid, arbitrary number.
The “Add, Don’t Restrict” Method for Healthier Eating
I Crowded Out the “Junk” with Joy.
Every time I tried to restrict a food, I would become completely obsessed with it. The “add, don’t restrict” method was my way out. Instead of focusing on what I couldn’t have, I started focusing on what I could add to my plate. I’d ask myself, “How can I add some color to this meal?” or “How can I add some fiber?” This led me to naturally add more fruits, vegetables, and whole grains to my diet because they were delicious and satisfying. The less-nourishing foods weren’t forbidden; they were just naturally “crowded out” by all the other good stuff.
How to Handle Comments About Your Body or Food Choices
A Simple “Thanks, But I’m Not Discussing My Body” is a Superpower.
The unsolicited comments from friends and family were one of the hardest parts of my journey. “Are you sure you should be eating that?” or “Wow, you look great, have you lost weight?” I learned that I don’t owe anyone an explanation. I developed a few simple, polite, and firm boundary-setting phrases. My favorite is a calm, “I appreciate your concern, but I’m not discussing my food choices right now.” It’s a simple, respectful conversation-ender that has given me an incredible sense of power and peace.
The Science of Set Point Theory: Why Your Body Fights Weight Loss
Your Body Isn’t Broken, It’s Trying to Protect You.
For years, I thought my body was broken because I would always regain the weight I had lost. I felt like a failure. Then I learned about Set Point Theory. The science shows that our bodies have a natural, comfortable weight range that they will fiercely defend. When you diet and lose weight, your body perceives it as a famine and will ramp up hunger signals and slow down your metabolism to get you back to its “safe” place. Understanding this helped me to stop fighting my body and start working with its natural wisdom.
A Nutritionist’s Guide to Building a “Satisfaction” Plate
Satisfaction is the Missing Ingredient in Most Diets.
As a nutritionist who has rejected diet culture, I teach my clients to build a “satisfaction” plate. A truly satisfying meal needs four key components. First, adequate carbohydrates for energy and pleasure. Second, a source of protein to keep you full and your blood sugar stable. Third, a source of fat for flavor and satiety. And the fourth, most important, and often-missing ingredient is pleasure. The meal has to actually taste good and be something you want to eat. A meal that lacks satisfaction will always leave you searching for something more.
How to Incorporate Joyful Movement (Instead of Punishing Exercise)
I Stopped Going to the Gym and Started Having Dance Parties in My Kitchen.
Exercise used to be a punishment for what I ate. I would force myself to go to the gym and spend an hour on a machine I hated. I decided to quit exercising and start “moving” instead. I asked myself, “What kind of movement actually feels good in my body?” I discovered that I love taking long walks with a good podcast, having spontaneous dance parties in my living room, and gentle stretching before bed. By uncoupling movement from weight loss and reconnecting it with joy, it became a sustainable and cherished part of my life.
The “Meal Prep for Intuitive Eaters” Method
It’s About Making It Easy to Honor Your Future Self’s Cravings.
I used to think meal prep was just for dieters. As an intuitive eater, my method is different. It’s not about pre-portioning identical, sad meals. It’s about prepping versatile components to make it easy to honor whatever my body might want later in the week. I’ll cook a batch of rice, roast some vegetables, and make a delicious sauce. This way, if I’m craving a burrito bowl, a stir-fry, or a simple grain bowl, I have the building blocks ready to go. It’s a flexible prep that supports my freedom, not my restriction.
How to Cope with Weight Gain in Recovery from Dieting
Your Body is Healing, Not Failing.
The initial weight gain that can happen when you stop dieting can be terrifying. It can feel like you’ve lost control and are failing. I had to constantly remind myself that this was a normal and necessary part of the healing process. My body was learning to trust me again. It was repairing its metabolism after years of famine. I had to focus on non-weight victories: my newfound peace around food, my increased energy, the fact that I wasn’t obsessing about my next meal. The weight eventually stabilized, but it was a journey of trusting the process.
The “Mindful Eating” Exercise That Changed My Relationship with Food
I Tasted a Raisin Like It Was the First Time.
I thought I knew what food tasted like. Then I tried a simple mindful eating exercise with a single raisin. I looked at it, felt its texture, smelled it, and then placed it in my mouth, slowly exploring its flavor without chewing. It was a revelation. I had never truly tasted my food before. I was always just inhaling it. This simple, five-minute exercise taught me how to slow down, savor my food, and connect with the immense pleasure that is available in every single bite.
How to Eat Your Childhood Favorite Foods Without Guilt
I Recreated My Grandma’s Mac and Cheese and Just… Enjoyed It.
Mac and cheese from a box was my ultimate childhood comfort food, but as an adult, it was on my “bad” list. The guilt was immense. To heal this, I decided to intentionally recreate the experience. I bought the blue box, made it exactly as the instructions said, and sat down to eat it with no distractions. I savored every cheesy, artificial, wonderful bite. And then… nothing happened. The world didn’t end. I didn’t spiral out of control. It was just a bowl of mac and cheese. By facing the “forbidden” food head-on, I stripped it of its power.
The Difference Between Emotional Hunger and Physical Hunger
Is Your Stomach Rumbling, or is Your Heart Hurting?
I used to think all hunger was the same. I learned to differentiate between physical hunger and emotional hunger by asking myself one simple question: “What am I really feeling right now?” Physical hunger comes on gradually and is felt in the stomach. Emotional hunger often comes on suddenly, is linked to a specific craving, and is felt “from the neck up.” By pausing and identifying the underlying emotion—boredom, stress, sadness—I could find a more appropriate way to care for myself, like calling a friend or taking a bath, instead of trying to stuff the feeling down with food.
How to Create a “Food Freedom” Pantry
I Stocked My Kitchen Like a Grown-Up Who Trusts Herself.
A dieter’s pantry is full of “safe” foods and diet products. A “food freedom” pantry is full of foods you actually love and that make you feel good. I did a pantry makeover. I threw out the sad, low-fat rice cakes and the sugar-free syrups. I stocked up on high-quality olive oil, delicious pasta, good chocolate, and a variety of nuts and grains. I also made sure to have plenty of easy, satisfying “I don’t want to cook” options. My pantry now reflects a sense of abundance and trust, not scarcity and fear.
The Best Books and Resources for Your Intuitive Eating Journey
You Don’t Have to Do This Alone.
The journey to food freedom can feel lonely, but there are so many amazing guides to light the way. The book “Intuitive Eating” by Evelyn Tribole and Elyse Resch is the original bible and an absolute must-read. “Anti-Diet” by Christy Harrison brilliantly exposes the harms of diet culture. And “The F*ck It Diet” by Caroline Dooner is a hilarious and compassionate look at breaking free. These books were my constant companions, reminding me that I wasn’t crazy and that a more peaceful relationship with food was possible.
How to Teach Your Kids Intuitive Eating from a Young Age
I Banned the “Clean Plate Club” from My House.
I am determined to raise my children to be intuitive eaters who trust their own bodies. The most important thing I did was to banish the “clean plate club.” I let my kids decide how much to eat. We talk about “listening to our tummies.” I never label foods as “good” or “bad.” And I model a healthy, joyful relationship with food myself. My goal is to protect their innate ability to be intuitive eaters, an ability that diet culture so often steals from us as we grow up.
My “Craving Menu”: How to Honor Your Cravings Respectfully
I Stopped Fighting My Cravings and Started Interviewing Them.
My cravings used to feel like a demanding tyrant that I had to either fight or surrender to completely. I created a “craving menu” to find a middle ground. When a craving for something sweet hits, I’ll pause and ask, “What kind of sweet do I really want?” Do I want something warm and gooey, like a brownie? Or something cold and creamy, like ice cream? Or something simple and fruity, like a piece of chocolate? By getting specific and honoring the craving with what I truly want, I’m often satisfied with a much smaller, more mindful portion.
The Problem with “Clean Eating” and Orthorexia
The Diet Disguised as a “Lifestyle.”
I fell hard for the “clean eating” trend. I thought I was just pursuing health, but my obsession with “pure” and “unprocessed” foods became a prison. I was anxious at social events, I spent a fortune on specialty products, and my diet became incredibly restrictive. I learned that this obsession has a name: orthorexia. It’s a dangerous fixation on healthy eating that can lead to malnourishment and social isolation. I had to learn that true health includes mental flexibility, pleasure, and freedom, not just a list of “clean” ingredients.
How to Navigate Holidays and Social Events as an Intuitive Eater
I Focus on the People, Not the Plate.
Holidays and parties used to be a source of immense anxiety. I would either restrict all day and then binge, or I would avoid the events altogether. As an intuitive eater, my approach is completely different. Before I go, I’ll check in with my hunger levels. At the event, I’ll scan the options and choose what truly looks and sounds delicious to me, without guilt. But most importantly, I shift my focus. I remind myself that the true purpose of the gathering is to connect with the people I love, not to perform a perfect eating routine.
The “Diet Cycle” and How to Break It for Good
The Hamster Wheel I Finally Jumped Off Of.
The diet cycle was the hamster wheel of my life for over a decade. It starts with restriction (the diet). This leads to deprivation and intense cravings. This inevitably leads to “giving in” or binging. This is followed by intense guilt and shame. And that guilt leads you right back to starting a new diet on Monday. The only way to break the cycle is to refuse to get back on the wheel. It means accepting that dieting is the problem, not the solution, and bravely choosing a new path of trust and self-compassion.
How to Reconnect with the Pleasure of Eating
I Started Eating with All Five Senses.
Dieting had turned food into a collection of numbers and macros. I had completely forgotten that food is supposed to be pleasurable. To reconnect with the pleasure of eating, I started a simple practice. For one meal a day, I would eat without any distractions—no phone, no TV. I would look at my food, smell it, and pay attention to the textures and flavors in my mouth. This simple act of sensory engagement made me realize how much joy I had been missing out on. A simple piece of dark chocolate became a symphony of flavor.
My Go-To “Easy Meals” for When I Don’t Feel Like Thinking About Food
The “I Trust My Future Self” Pantry.
Even as an intuitive eater, there are nights when I just don’t want to think about what to make. I’ve stocked my pantry and freezer with “no-brainer” easy meals. Things like a high-quality frozen pizza, a simple mac and cheese from a box, or a can of hearty soup. I’ve given myself unconditional permission to eat these foods on nights when I’m tired or overwhelmed. Knowing that these easy, comforting options are available removes the pressure to always be a “perfect” intuitive eater and makes the whole process more sustainable.
How to Talk to Your Doctor About Your Anti-Diet Stance
I Came Prepared with My “Why.”
I was terrified to tell my doctor that I had stopped dieting and was practicing intuitive eating. I was afraid of being judged or shamed. I prepared for the appointment like I was preparing for a big presentation. I came in with a few key talking points. I explained why I had quit dieting, focusing on the negative mental and physical health impacts it had on me. I talked about my new focus on health-promoting behaviors instead of weight loss. By being calm, confident, and educated, I was able to have a productive conversation and find a doctor who respected my choices.
The Financial Cost of Diet Culture: How Much I Saved by Quitting
I Was Spending a Fortune to Be Miserable.
I decided to calculate how much money I had spent on dieting over the years. The number was staggering. The gym memberships I hated, the expensive diet plans, the “special” low-cal foods, the appetite suppressants, the weight loss books… it was thousands of dollars. When I quit dieting, I not only saved my mental health, but I also saved a huge amount of money. I stopped buying expensive “diet” foods and just started buying normal, delicious food. It was a shocking and powerful realization.
How to Build a Healthy Relationship with Sugar
I Legalized Sugar, and It Lost Its Power.
Sugar was my ultimate enemy. The more I tried to restrict it, the more I craved it. The key to building a healthy relationship with sugar was to completely legalize it. I gave myself unconditional permission to eat sugary foods whenever I truly wanted them. For a while, I ate a lot of them. But as the novelty wore off and the fear subsided, something amazing happened. I started to be able to eat one cookie and be satisfied. I started to actually crave fruit sometimes. By removing the restriction, I removed the obsession.
The “Self-Care” Toolkit for Bad Body Image Days
My Body Isn’t the Problem. My Thoughts Are.
Bad body image days still happen, even after years of an anti-diet practice. Instead of falling into a shame spiral, I now have a “self-care” toolkit that I can turn to. It includes things like unfollowing triggering accounts on social media, putting on a piece of clothing that I know feels comfortable and soft, listening to a body-positive podcast, moving my body in a gentle and joyful way like stretching, and writing down a list of things my body does for me that have nothing to do with its appearance.
How to Eat Intuitively When You Have a Health Condition
It’s About Honoring Your Body, Not Ignoring It.
Many people think you can’t be an intuitive eater if you have a health condition like diabetes or Celiac disease that requires dietary modifications. This is a myth. Intuitive eating is about honoring your body. If certain foods make your body feel sick or cause a dangerous reaction, then choosing not to eat them is the ultimate form of body respect. It’s not a diet; it’s a form of self-care. It’s about combining your body’s internal wisdom with the external knowledge you have about your condition to make choices that truly support your overall well-being.
My Journey of Finding My Body’s Natural, Healthy Weight
I Let Go of the Reins, and My Body Knew Exactly Where to Go.
I spent my entire adult life trying to force my body into a smaller size. It was a constant, exhausting battle. When I finally gave up dieting and started eating intuitively, I was terrified that my weight would balloon out of control. Instead, after an initial period of fluctuation, my body settled. It settled at a weight that was higher than my “dream weight,” but it was a place where I felt energetic, my health markers were great, and I wasn’t obsessing about food. It was the weight my body had been trying to get to all along.
How to Stop “Saving Up” Calories for a Big Meal
I Started Fueling My Day, Not Just My Dinner.
I used to starve myself all day long if I knew I was going out for a big dinner or a party that night. I thought I was being smart, “saving up” my calories. The result was that I would arrive at the event absolutely ravenous and out of control, and I would binge on everything in sight. I learned to stop this self-sabotaging cycle. Now, I make sure to eat a normal, satisfying breakfast and lunch on the day of a big event. I arrive at the party feeling calm and nourished, able to make mindful choices and actually enjoy the food without the desperate hunger.
The Myth of the “Perfect” Eater
I Gave Myself Permission to Be a Messy, Imperfect Human.
Diet culture creates the illusion that there is a “perfect” way to eat, and that if we could just find it, we would be happy and healthy forever. This quest for perfection is a trap. It leads to anxiety, guilt, and a constant sense of failure. The most freeing realization on my journey was that there is no such thing as a perfect eater. Some days I eat a lot of vegetables. Some days I eat a lot of cookies. And that’s okay. I gave myself permission to be a normal, messy, imperfect human who is doing the best she can.
How to Handle “Food Pushers” in Your Life
A Simple “No, Thank You” is a Complete Sentence.
We all have that person in our lives—the “food pusher”—who insists that you have to try their cake or have another helping. It used to make me so uncomfortable. I learned that I don’t need to justify my choices. A simple, polite, and firm “No, thank you” is a complete sentence. If they push, I can repeat it. “It looks amazing, but I’m perfectly satisfied. No, thank you.” I don’t have to explain my diet, my fullness, or my choices. My “no” is enough.
The Joy of Cooking Without Rules or Restrictions
My Kitchen Became a Playground, Not a Laboratory.
When I was dieting, my kitchen felt like a science lab. I was constantly measuring, weighing, and calculating. It was precise and joyless. When I embraced intuitive eating, my kitchen transformed into a playground. I started cooking without recipes, trusting my own taste buds and creativity. I’d throw in a little of this, a dash of that. Sometimes it worked, sometimes it didn’t, but it was always fun. I rediscovered the pure, simple joy of cooking for the pleasure of it, not for the purpose of controlling my body.
How Intuitive Eating Improved My Mental Health
The Brain Space I Reclaimed Was Astonishing.
I had no idea how much of my mental real estate was being occupied by dieting. I was constantly thinking about my next meal, counting calories, planning my exercise, and feeling guilty about what I ate. When I finally quit, it was like a massive weight had been lifted from my brain. The amount of free, uncluttered mental space I had was astonishing. I could focus on my work, be more present in my relationships, and think about things that actually mattered. Food freedom isn’t just about the body; it’s about reclaiming your mind.
The “Beginner’s Mind” Approach to Tasting Food Again
I Pretended I Was an Alien Trying Pizza for the First Time.
Dieting had trained me to taste food through a filter of judgment. “This is bad for me,” “This has too many carbs.” To break this habit, I started practicing a “beginner’s mind” approach. I would try to taste a food as if I had never had it before, like an alien visiting Earth. What are the actual flavors? What is the texture? Is it salty? Sweet? Chewy? This practice of non-judgmental curiosity helped me to disconnect from the diet-brain chatter and reconnect with the actual, sensory experience of eating.
How to Eat Intuitively on a Budget
Intuitive Eating is Not About Eating Expensive “Wellness” Foods.
There’s a misconception that intuitive eating is only for people who can afford to buy expensive, organic, specialty foods. This is not true at all. Intuitive eating is about honoring your body with the resources you have. It means you can find satisfaction in a simple bowl of rice and beans just as much as you can in a fancy steak. In fact, by quitting the expensive diet plans and “low-cal” products, I found that my grocery bill actually went down. I was just buying normal, affordable, delicious food.
The “Food Journal” for Emotions, Not Calories
I Started Tracking My Feelings, Not My Food.
I had kept food journals for years, meticulously tracking every calorie and macro. It was a tool of obsession. In my recovery, I started a new kind of journal. I didn’t write down what I ate. Instead, I wrote down how I was feeling when I felt the urge to eat. Was I bored? Stressed? Lonely? Happy? This practice was incredibly illuminating. It helped me to see the patterns of my emotional eating and to find new, more effective ways to cope with my feelings that didn’t involve food.
How to Differentiate Between “Diet” and “Health” Information
Does It Promise a Quick Fix? It’s a Diet.
The wellness world is full of confusing messages. I developed a simple filter to differentiate between true health-promoting information and diet culture in disguise. The biggest red flag is the promise of a quick fix or a focus on weight loss as the primary outcome. True health information is usually much more nuanced and focuses on sustainable behaviors, like adding more fiber to your diet or finding joyful ways to move your body. It’s about self-care, not self-control.
My Favorite “Feel-Good” Meals That Also Nourish Me
The Intersection of Pleasure and Health.
Intuitive eating taught me that I don’t have to choose between food that tastes good and food that makes my body feel good. My favorite meals are the ones that do both. A big, hearty bowl of lentil soup is incredibly comforting and also packed with fiber and protein. A simple roasted chicken with some crispy potatoes feels indulgent but is also a beautifully balanced meal. And a perfectly ripe peach in the summer is the most delicious and nourishing dessert I can imagine. It’s not about a trade-off; it’s about finding the delicious intersection.
How to Stop Compensating for “Unhealthy” Meals
I Broke Up With My “Guilt-Tax” Workouts.
I used to have a system of “compensatory” behaviors. If I ate a “bad” meal, I would have to pay a “guilt tax” by either restricting my food the next day or forcing myself to do a punishing workout. This just kept me trapped in the diet cycle. Breaking free meant I had to stop seeing food as something to be “burned off.” I started trusting that my body knew what to do. One “unhealthy” meal is just one meal. It doesn’t require punishment or compensation. It just requires me to listen to my body and get back to my normal rhythm of eating.
The Importance of Rest and Recovery in Food Freedom
Your Body Needs More Than Just Food. It Needs Peace.
In my dieting days, rest was a sign of laziness. I was always pushing, always striving. In my food freedom journey, I learned that rest is a crucial and non-negotiable ingredient. It’s not just about getting enough sleep. It’s about giving my mind a rest from the constant food chatter. It’s about giving my body a rest from punishing exercise. It’s about creating space in my life for quiet, calm, and recovery. A well-rested body and mind are much better equipped to hear and honor their own intuitive signals.
How to Eat Intuitively When You’re a Busy Parent
Good Enough is the New Perfect.
As a busy parent, I don’t always have time to cook a gourmet meal or sit down for a long, mindful eating experience. I had to learn to apply the principles of intuitive eating to my chaotic reality. This means sometimes, dinner is a frozen pizza because that’s all I have the energy for, and that’s okay. It means honoring my hunger with a quick handful of almonds while I’m packing lunches. It’s about letting go of perfection and embracing “good enough.” It’s about showing myself the same grace and flexibility that I show my kids.
The “Food Flexibility” Muscle: How to Strengthen It
I Started by Ordering Something Different at My Favorite Restaurant.
Dieting had made my eating incredibly rigid. I had a small list of “safe” foods, and I rarely strayed from it. To build my “food flexibility” muscle, I started with small, low-stakes challenges. I would intentionally order something different at my favorite coffee shop. I would try one new fruit or vegetable from the grocery store each week. I would let my partner choose the restaurant for dinner without looking at the menu first. These small acts of letting go and trying something new slowly built my confidence and made my food world so much bigger and more exciting.
How to Let Go of the “Good Food” / “Bad Food” Labels
I Neutralized the Language, and the Guilt Disappeared.
The language I used around food was keeping me trapped. I was constantly labeling foods as “good,” “bad,” “healthy,” or “junk.” This moral language was the root of my guilt. I made a conscious effort to neutralize my language. Instead of “bad,” I would say “play food” or “less nourishing.” Instead of “good,” I would say “nourishing” or “fueling.” A cookie wasn’t “bad”; it was just a cookie. A salad wasn’t “good”; it was just a salad. This simple shift in vocabulary had a profound impact on removing the guilt and shame from my eating experience.
My Experience with a Certified Intuitive Eating Counselor
I Hired a Guide to Help Me Find My Way Home to My Body.
I had read all the books, but I still felt stuck. I was scared and needed support. Working with a certified intuitive eating counselor was one of the best investments I ever made in myself. She provided a safe, non-judgmental space for me to explore my complicated history with food. She helped me to challenge my deep-seated diet beliefs. She was a compassionate guide who held my hand as I learned to navigate the messy, beautiful, and ultimately freeing process of coming home to my own body.
How to Navigate the Grocery Store Without Diet Goggles On
I Started Shopping with My Taste Buds, Not My Calculator.
The grocery store used to be a place of anxiety and temptation. I would walk the aisles with my “diet goggles” on, scanning for low-fat, low-calorie, “guilt-free” options. It was a joyless experience. When I started intuitive eating, I learned to shop with my senses. I would ask myself, “What looks fresh and vibrant today? What sounds delicious for dinner tonight?” I started buying the full-fat yogurt because it was creamier and more satisfying. I bought the crusty bread from the bakery because it smelled amazing. The grocery store became a place of pleasure and possibility again.
The “Un-Dieting” Your Kitchen Makeover
I Threw Out My Scale and Bought a Beautiful Serving Platter.
To fully commit to my anti-diet journey, I had to “un-diet” my kitchen environment. The first thing to go was the food scale. It was a tool of obsession, and it had to go. I also threw out all the “diet” foods—the sad, 100-calorie snack packs and the fat-free dressings. Then, I intentionally brought in things that sparked joy. I bought beautiful cloth napkins, a nice set of plates that I loved, and a big, gorgeous wooden bowl for making satisfying salads. I transformed my kitchen from a place of restriction into a place of nourishment and pleasure.
How to Respect Your Body, Even If You Don’t Love It
My Body is an Instrument, Not an Ornament.
The pressure to “love your body” can feel immense, especially on days when you just don’t. The concept that truly changed my perspective was learning to respect my body, regardless of how I felt about its appearance. I started thinking of my body as an instrument, not an ornament. Its purpose is not to be looked at; its purpose is to allow me to live my life. This simple shift helped me to treat my body with kindness and care—by feeding it, moving it, and resting it—even on the days when I wasn’t feeling particularly fond of what I saw in the mirror.
The Surprising Link Between Intuitive Eating and Better Digestion
My Stomach Finally Relaxed When My Brain Did.
For years, I suffered from constant bloating, gas, and indigestion. I tried every elimination diet and supplement under the sun, and nothing worked. It was infuriating. When I started practicing intuitive eating, something amazing and unexpected happened: my digestive issues almost completely disappeared. I realized that my chronic stress and anxiety around food were keeping my body in a constant “fight or flight” state, which shuts down proper digestion. By finding peace with food, I allowed my nervous system—and my stomach—to finally relax.
How to Find Satisfaction Beyond the Last Bite
The Meal Ends, But the Pleasure Doesn’t Have To.
I used to feel a sense of sadness and panic when a delicious meal was over. I would often eat past the point of fullness, just to prolong the pleasure. I learned to practice finding satisfaction beyond the last bite. After a meal, I’ll pause and take a moment to savor the feeling of being comfortably full and nourished. I’ll reflect on the delicious flavors I just experienced. This simple, mindful practice helped me to understand that the pleasure of a meal doesn’t have to end when the plate is empty.
My Go-To “Gentle Nutrition” Breakfasts
A Kind Start to the Day.
My breakfasts are no longer about being “low-carb” or “low-calorie.” They are about starting my day with a meal that is both satisfying and makes my body feel good. My go-to “gentle nutrition” breakfasts are a bowl of oatmeal with a swirl of peanut butter and some berries, which offers fiber and sustained energy. Another favorite is scrambled eggs on a piece of whole-grain toast with a side of avocado, which provides a great balance of protein, carbs, and healthy fats. They are simple, delicious, and honor both my pleasure and my well-being.
How to Stop Thinking About Food 24/7
I Gave Up Control, and My Brain Finally Went Quiet.
My brain used to be a calculator, constantly tracking calories, planning meals, and feeling guilty. It was exhausting. The only way to stop the obsessive food thoughts was to stop dieting. It seems counterintuitive, but by giving myself unconditional permission to eat all foods, the “forbidden fruit” effect disappeared. When I knew I could have a cookie anytime I wanted one, I stopped thinking about cookies all the time. The mental freedom I gained was the greatest and most unexpected gift of my entire journey.
The Role of “Play” in a Healthy Relationship with Food
I Started Finger-Painting with Ketchup.
Dieting had made food a very serious, rigid, and joyless affair. To heal my relationship with food, I had to reintroduce a sense of play. I started allowing myself to be silly and creative in the kitchen. I’d make “food art” on my plate. I’d try a weird new recipe just for the fun of it. I gave myself permission to get messy and to cook without the pressure of perfection. This sense of playfulness and curiosity was a powerful antidote to the rigid control of my dieting past.
How to Eat Intuitively When You Live with a Dieter
I Set My Boundaries and Ran My Own Race.
Living with my partner, who was still deeply enmeshed in diet culture, was a huge challenge. There were diet foods in the pantry and constant talk of calories and weight loss. I had to create a strong “bubble” of my own anti-diet reality. I had a kind but firm conversation, explaining that I was no longer participating in “diet talk.” I carved out my own space in the pantry for my “fun foods.” I learned to tune out the noise and focus on my own plate and my own body. It wasn’t easy, but it was essential for protecting my peace.
The “Body Gratitude” Practice That Changed My Perspective
I Started Thanking My Thighs for Their Strength.
I had spent my entire life criticizing my body, especially my thighs. I thought they were too big, too flabby, too imperfect. I started a simple daily practice of “body gratitude.” Every morning, I would thank one part of my body for what it did for me. I’d thank my thighs for being strong enough to carry me up a hill. I’d thank my arms for allowing me to hug the people I love. This practice slowly, powerfully shifted my perspective from what my body looked like to what my body could do.
How to Handle a Relapse into Dieting Behaviors
I Treated It with Curiosity, Not Criticism.
After months of food freedom, I found myself slipping back into old dieting habits—counting calories, feeling guilty about a meal. My initial reaction was panic and shame. I felt like a failure. I learned to treat these moments not as a relapse, but as a “data point.” I would get curious. What was going on in my life that made me want to go back to the “safety” of rules and restriction? Usually, it was a response to stress or a feeling of being out of control. This compassionate curiosity allowed me to address the real issue instead of beating myself up.
The Best Podcasts for Your Food Freedom Journey
A Friendly Voice in Your Ear Reminding You That You’re Not Alone.
Listening to anti-diet and intuitive eating podcasts was a crucial part of my healing journey. They were a constant source of validation, education, and community. My favorites are “Food Psych” with Christy Harrison, which takes a deep dive into the science and sociology of diet culture. And “The Food Freedom Lab” with Ryann Kipping, which offers practical, compassionate advice for everyday struggles. Having these wise, reassuring voices in my earbuds on my daily walk was like having a team of cheerleaders on my side.
How to Cook for Yourself with Kindness and Compassion
I Started Treating Myself Like a Cherished Guest.
When I was cooking for just myself, I used to just throw something together and eat it out of the pan. It felt lonely and functional. I decided to start treating myself with the same care and attention I would show a cherished guest. I started setting a nice place at the table, even if it was just for me. I would light a candle. I would arrange the food on the plate in an appealing way. This simple act of treating myself with dignity and respect transformed my solo meals from a sad chore into a beautiful ritual of self-care.
The Myth of “Willpower” and Why It’s Sabotaging You
You Can’t “Willpower” Your Way Through a Biological Urge.
I used to believe that my inability to stick to a diet was a personal failing, a lack of willpower. I felt so ashamed. The truth is, relying on willpower to fight your body’s biological drive for survival is a losing battle. When you restrict food, your body sends out powerful hormonal signals and cravings to get you to eat. This isn’t a sign of weakness; it’s a sign that your body is working perfectly. The problem isn’t your willpower; the problem is the diet itself.
How to Eat What You Want and Still Feel Your Best
My Body Started Craving Salads When I Stopped Forbidding Cookies.
The biggest fear people have about intuitive eating is that they will only ever want to eat “junk food.” The reality is so much more nuanced and amazing. When you truly neutralize all foods and remove the “forbidden” label, your body’s natural wisdom starts to emerge. After an initial period of eating all the things you missed, you’ll find that you actually start to crave a variety of foods. You’ll want a salad because you’re craving something fresh and crunchy. You’ll want a piece of fruit because you’re craving something sweet and juicy. Your body knows what it needs to feel good.
The “Carb Curiosity” Experiment for Former Low-Carb Dieters
I Reintroduced Pasta and My World Didn’t End.
After years of being terrified of carbohydrates, reintroducing them felt like defusing a bomb. I started a “carb curiosity” experiment. I would eat a small, mindful portion of a carb I missed, like pasta or a piece of bread, and just get curious. How does this taste? How does my body feel after eating it? Do I have more energy? I learned that carbs weren’t the enemy I had made them out to be. They were a source of pleasure, energy, and satisfaction. My fear slowly dissolved and was replaced by a peaceful neutrality.
How to Build a Meal That Truly Satisfies You, Mind and Body
Satisfaction is a Symphony of Nutrients and Pleasure.
A truly satisfying meal is more than just a collection of nutrients. It’s a symphony that hits all the right notes. For me, a satisfying meal has a source of carbohydrates for energy, a protein for staying power, a fat for richness, and a fiber source (like vegetables) for volume. But it also has to have pleasure—it needs to have satisfying textures, delicious flavors, and be something I actually want to eat. When all of these elements are present, I can walk away from a meal feeling perfectly content, both in my body and my mind.
The Unseen Dangers of “Wellness Culture”
The Diet in a Pretty, Instagram-Friendly Disguise.
I escaped diet culture only to find myself drawn into its sneaky, more attractive cousin: wellness culture. It was full of green juices, “clean eating,” and a focus on “purity.” It looked healthy on the surface, but it was just another form of restriction and control. The language was different, but the goal was the same: to shrink my body and to categorize foods as “good” and “bad.” I learned to be wary of any “lifestyle” that promoted rigid rules, demonized entire food groups, and made me feel anxious or guilty about my choices.
How to Eat Intuitively When You Have Food Allergies
Honoring Your Body Means Keeping It Safe.
Having a true food allergy is not a choice or a diet; it’s a medical necessity. Eating intuitively with an allergy is the ultimate act of body respect. It means honoring my body’s clear signal that a certain food is harmful to it. My intuitive eating practice still involves honoring my hunger, my fullness, and my cravings, but within the safe framework of avoiding my allergens. It’s not a restriction imposed by diet culture; it’s a boundary set by my own body for its own protection.
The “No-Thank-You Bite”: Honoring Your Fullness Cues
My Stomach is Not a Trash Can.
I was raised in the “clean plate club,” and the habit of eating everything on my plate, regardless of my fullness, was deeply ingrained. I developed a new practice: the “no, thank you” bite. When I start to feel my fullness cues, but there’s still food on my plate, I’ll pause and mentally say “No, thank you” to that next bite. It’s a simple, respectful way to honor my body’s signal that it has had enough. It’s a reminder that I don’t have to finish everything just because it’s there. My stomach is not a garbage disposal.
How to Find a Community That Supports Your Anti-Diet Journey
I Found My People, and It Changed Everything.
Trying to break free from diet culture in a world that is obsessed with it can feel incredibly lonely. Finding a supportive community was essential. I sought out anti-diet Facebook groups and online forums where I could connect with people who understood what I was going through. I started following body-positive and intuitive eating creators on social media. I even started having honest conversations with a few close friends. Surrounding myself with people who shared my values and supported my journey made me feel seen, understood, and so much less alone.
My Favorite “No-Recipe” Recipes for Intuitive Cooking
The “Use What You Have” Bowl of Deliciousness.
Intuitive cooking is all about flexibility and using what you have. My favorite “no-recipe” recipe is the “kitchen sink” grain bowl. I’ll start with a base of whatever cooked grain I have on hand. Then I’ll add a protein source—maybe some leftover chicken or a can of chickpeas. I’ll throw in whatever vegetables are in my crisper drawer, either raw or quickly sautéed. And I’ll finish it with a simple dressing made from olive oil and lemon juice. It’s different every time, it reduces food waste, and it’s always delicious.
How to Let Go of the Need for External Validation
My Body is Not Up for Public Comment.
For years, my self-worth was tied to the number on the scale and the compliments I would get when I lost weight. Letting go of this need for external validation was a huge part of my healing. I had to learn that my worth as a person has absolutely nothing to do with my body size. I started to cultivate a sense of self-worth from the inside out—by focusing on my kindness, my intelligence, and my creativity. I had to become my own biggest cheerleader and learn that my opinion of myself was the only one that truly mattered.
The Connection Between Restrictive Diets and Brain Fog
My Brain Was Starving for Carbs.
When I was on a strict low-carb diet, I was constantly walking around in a dense brain fog. I couldn’t focus, I was forgetful, and I felt like my brain was running at half-speed. I thought it was just a normal part of dieting. I learned that our brains’ preferred source of fuel is glucose, which comes from carbohydrates. By severely restricting carbs, I was literally starving my brain of its primary energy source. When I started reintroducing healthy carbohydrates into my diet, the brain fog lifted almost immediately, and I felt sharp and clear-headed again.
How to Build a Life That’s Bigger Than Your Body Size
I Started Filling My Life with So Much Joy, There Was No Room Left for Dieting.
My obsession with my body size was making my life very, very small. I would turn down social invitations, I wouldn’t pursue hobbies I was interested in, and I was constantly waiting to be “thin enough” to start living. The most powerful antidote to this was to actively start building a bigger, more joyful life. I started taking that art class, I went on that hike, I said “yes” to that trip. I filled my life with so much passion, connection, and purpose that there was simply no room left for the petty, time-wasting obsession with my weight.
The “What Do I Really Want to Eat?” Checklist
A Simple Tool for Tuning into Your True Cravings.
I used to just eat what was “healthy” or “low-calorie.” I had no idea what I actually wanted to eat. I created a simple checklist to help me tune in. When I’m hungry, I’ll ask myself a few questions. Do I want something hot or cold? Do I want something savory or sweet? Do I want something crunchy or soft? Do I want something light or hearty? By walking through these simple sensory questions, I can get a much clearer picture of what my body is truly asking for, which leads to a much more satisfying meal.
How to Stop “Eating Around” a Craving
If You Want the Cookie, Eat the Cookie.
I used to be a master of “eating around” a craving. If I was craving a cookie, I’d try to satisfy it with an apple, then some rice cakes, then a “healthy” protein bar. An hour later, I would have consumed hundreds of calories of food I didn’t even want, and I would still be craving the cookie. I learned that the most direct and efficient path is to just eat the cookie. By honoring the craving with the actual food I want, I’m often satisfied with just one, and I can move on with my life.
The Surprising Ways Dieting Affects Your Relationships
My Obsession with Food Was Starving My Connections.
I had no idea how much my chronic dieting was impacting my relationships. I would be irritable and moody from the hunger. I would avoid social situations that involved food. When I was out with friends, I would be so distracted by my internal food calculations that I couldn’t be present in the conversation. Quitting dieting didn’t just heal my relationship with food; it healed my relationship with the people I love. I finally had the mental and emotional energy to show up as a happy, present, and engaged friend, partner, and parent.
How to Create Your Own “Food Freedom” Manifesto
My Personal Declaration of Independence from Diet Culture.
To solidify my commitment to intuitive eating, I wrote my own “Food Freedom Manifesto.” It was a personal declaration of my new beliefs and boundaries. It included statements like: “I will honor my body’s hunger and fullness cues.” “I will not label foods as ‘good’ or ‘bad’.” “I will move my body in ways that feel joyful.” “I will speak kindly to myself and about my body.” Having this written document that I could refer back to was a powerful anchor on the days when I felt myself being pulled back into old diet-culture habits.
The “Intuitive Movement” Practice: Finding Joy in Activity
I Broke Up With My Treadmill and Fell in Love with Walking.
“Exercise” used to be a word I associated with punishment and calorie-burning. “Intuitive movement” is about shifting the focus from what my body looks like to how my body feels. I started asking myself, “What kind of movement sounds good today?” Some days, it’s a gentle walk in the park. Some days, it’s stretching on my living room floor. Some days, it’s a spontaneous dance party with my kids. By uncoupling movement from weight loss and reconnecting it with pleasure and well-being, it has become a sustainable and joyful part of my life.
How to Eat Dessert Like a Normal Person
I Learned to Savor It, Not Inhale It.
For a dieter, dessert is a moment of either intense restriction or out-of-control binging. A “normal” eater approaches it very differently. I learned to eat dessert like a normal person by practicing a few key things. I only eat it when I truly want it, not just because it’s there. I eat it slowly and mindfully, savoring every single bite. And I stop when I’m satisfied, even if there’s still some left on the plate. It’s about treating dessert as a pleasurable experience, not a moral crisis.
The Process of Rebuilding Body Trust After Years of Dieting
It’s a Slow Dance of Listening and Responding.
Years of dieting had taught my body not to trust me. I had ignored its hunger signals and forced it into starvation mode time and time again. Rebuilding that trust was a slow, patient process. It was like trying to coax a frightened animal out of hiding. I had to consistently prove to my body that it would be fed, that it would be listened to, and that no food was ever off-limits again. It was a slow dance of listening to its cues and responding with kindness and nourishment. Over time, my body learned that I was a safe place again.
How to Navigate “Health” Trends Without Falling into a Diet Trap
My B.S. Detector is Now Finely Tuned.
The wellness world is constantly churning out new “health” trends, and many of them are just diets in disguise. My B.S. detector is now very sensitive to a few key red flags. Does it involve cutting out entire food groups? Does it promise a quick fix? Does it use moralistic language like “clean” or “guilt-free”? Does it promote a one-size-fits-all approach? If the answer to any of these is yes, I know that it’s likely just another iteration of diet culture, and I can confidently ignore it and continue to trust my own body’s wisdom.
My “Permission Slips” to Eat, Rest, and Be Human
I Gave Myself the Grace I So Freely Gave to Others.
I was holding myself to an impossible standard of perfection. I finally wrote myself a series of “permission slips.” I gave myself permission to eat a meal that wasn’t perfectly “healthy.” I gave myself permission to skip a workout and take a nap instead if my body was tired. I gave myself permission to have a bad body image day and to be kind to myself anyway. These simple acts of self-permission were a powerful antidote to the rigid perfectionism of diet culture.
How to Tell if Your “Healthy Lifestyle” is Actually a Diet in Disguise
If It Feels Like a Rule, It’s Probably a Diet.
I thought I was just living a “healthy lifestyle,” but I was still miserable and obsessed with food. I had to honestly ask myself a few tough questions. Am I following a rigid set of food rules? Do I feel intense guilt if I break one of those rules? Is my primary motivation for my food and exercise choices to shrink my body? If the answer was yes, then I knew that my “lifestyle” was just a diet with better marketing. True health and well-being are flexible, compassionate, and can never be found in a rigid set of rules.
The “Eating with the Senses” Exercise
I Discovered That I Had Been Eating with My Brain, Not My Mouth.
This simple exercise helped me to reconnect with the physical act of eating. For one meal, I tried to engage all of my senses. I would first look at my food, noticing all the colors and shapes. Then I would smell it, taking in all the aromas. As I ate, I would pay close attention to the different flavors—salty, sweet, sour, bitter—and the textures—crunchy, soft, creamy. It was a profound experience. I realized I had been “eating” with my brain—calculating, judging—instead of actually tasting my food with my mouth.
How to Break Up with Your Fitness Tracker
I Unstrapped the Digital Dictator from My Wrist.
My fitness tracker had become a tiny dictator on my wrist, telling me how many steps I needed to take and how many calories I had “earned” the right to eat. It was a constant source of pressure and anxiety. The day I took it off was terrifying, but also incredibly liberating. I started moving my body based on how I felt, not what a device told me to do. I started walking because it felt good, not to hit an arbitrary number. I broke up with my fitness tracker and found true freedom in movement.
The Journey from Self-Control to Self-Trust
I Let Go of the Reins and Found Peace.
My entire life had been a quest for more self-control around food. I thought that if I could just be more disciplined, I would finally be happy. The great paradox is that the more I tried to control my food, the more out of control I felt. The journey to intuitive eating has been a journey of letting go. It has been a process of trading my desperate need for self-control for a quiet, confident self-trust. I trust my body, I trust my hunger, and I trust my own choices. And in that trust, I have finally found peace.
How to Handle “Before and After” Photos in an Anti-Diet World
I Celebrate the “After” of My Mental Health.
“Before and after” photos are the ultimate propaganda of diet culture. They celebrate a smaller body as the ultimate achievement. In my anti-diet world, I’ve learned to see them differently. When I see one, I remind myself of the unseen “before and after.” The “before” was a life full of food obsession, anxiety, and self-loathing. The “after” is a life of freedom, peace, and self-acceptance. My “after” photo wouldn’t be of a smaller body; it would be of a smiling, present, and joyful person who is no longer at war with herself.
The Best Way to Respond to “Have You Lost Weight?”
I Changed the Subject to My Happiness.
This question, which is almost always meant as a compliment, used to be a huge trigger for me. Now, I have a simple, go-to response that politely shuts down the body talk. When someone says, “You look great, have you lost weight?” I’ll smile and say, “Thank you, I feel really great these days. I’ve been focusing on my happiness.” This does two things. It acknowledges their compliment, but it immediately shifts the focus away from my weight and onto my overall well-being. It’s a gentle but firm boundary.
How to find a HAES (Health at Every Size) provider
I Found a Doctor Who Treated Me Like a Person, Not a Number on a Scale.
For years, every doctor’s appointment started and ended with a lecture about my weight. I felt shamed and unheard. Finding a “Health at Every Size” (HAES) provider was a complete game-changer. A HAES-aligned doctor, therapist, or dietitian focuses on health-promoting behaviors—like stress management, joyful movement, and balanced eating—rather than weight loss as the primary goal. They treat the whole person with respect, regardless of their body size. I finally found a healthcare team that felt like a supportive partner, not a judgmental authority figure.
The “Diet Culture” Red Flags to Watch Out For
My Internal Alarm System is Now Finely Tuned.
Diet culture is sneaky and pervasive. I’ve learned to spot its red flags from a mile away. Any program, product, or person that promotes cutting out entire food groups, promises a quick fix, uses words like “cleanse” or “detox,” or equates thinness with health and morality sets off my internal alarm bells. I’ve learned that if something makes me feel anxious, guilty, or obsessive about food, it’s not a path to health; it’s a path back to the prison of dieting.
How to Embrace Your Body’s Natural Diversity
I Stopped Trying to Be a Rose in a Field of Wildflowers.
Diet culture promotes a very narrow, unrealistic, and often unattainable body ideal. I spent years trying to force my naturally curvy body into a smaller, straighter shape. It was like trying to carve a beautiful oak tree into a skinny telephone pole. Embracing body diversity meant accepting that just like flowers in a garden, human bodies come in a beautiful variety of shapes and sizes. My body wasn’t “wrong”; it was just mine. And it was never meant to look like anyone else’s.
Why “Food Freedom” is the Ultimate Form of Self-Care
I Nourished My Soul, and My Body Followed.
I used to think self-care was about bubble baths and face masks. The most profound and lasting act of self-care I have ever undertaken is achieving food freedom. It was an act of deep kindness to myself. It was about choosing peace over obsession, trust over control, and compassion over criticism. By healing my relationship with food, I was healing my relationship with myself. I was finally telling myself that I was worthy of pleasure, nourishment, and a life free from the constant, exhausting war against my own body.
My Life After Dieting: A Story of Freedom and Peace
I Got My Life Back from the Thief That is Dieting.
Dieting was a thief. It stole my time, my money, my mental energy, and my joy. My life after dieting is not perfect, but it is free. I eat birthday cake without guilt. I go out to dinner with friends and focus on the conversation, not the calories. I move my body in ways that feel good. I have so much more brain space for my work, my hobbies, and the people I love. I didn’t just quit dieting; I reclaimed my one, precious, beautiful life. And it is more delicious than I ever could have imagined.