Health and Wellness Personal Development

3 Essential Ingredients to Break Free of Dieting

Years of chronic dieting puts you in the mindset that certain foods are “good” and “bad”, leading you to restrict entire food groups. This approach is not only toxic but can be detrimental to your health. All food groups have their place in a well-rounded eating plan.

Counseling chronic dieters—I know how hard it is to finally break free of dieting. This process is just that, a process that takes time but will lead you to many self-discoveries. It is a journey worth taking if you finally want to be at peace with food and your body.

The 3 Essential Ingredients to a healthy body that you love:

1. Healthy Mindset

This means having a healthy non-diet mindset is key to being able to give yourself unconditional permission to eat when you are hungry what food you desire. When you are stuck in a diet mentality, you have many conditions placed upon your food. Most of the time, this means long lists of foods you “can” and “cannot” eat. When a trigger arises, say a fight with your partner or a sense of loneliness, you turn to the food you’ve been restricting because it now has so much power for you. It’s going to help you numb the pain, so you think. The little voice in your head says, “just finish the pint, I promise I won’t eat this again, I’ll start again tomorrow”.

This mindset is detrimental to your health, both physically and mentally. Working towards moving away from this mindset into one where you trust your thoughts and beliefs will allow you to finally eat what you love without the worry of OVEReating.

A health-conscious mindset includes having a NON-diet mindset.Click To Tweet

2. Caring Support

Support comes from within yourself as well as those you surround yourself with. Self-care is key to making yourself a priority in your own life. It’s so easy to do for others before doing for yourself, but when you do, you are harming yourself and you aren’t showing up for your loved ones the way you want to.

Ask yourself if you are meeting your basic needs of self-care. Are you sleeping enough? Do you get outside for fresh air regularly? Are you making time to meet up with friends? Are you spending time away from your cell phone and email?

Who is in your inner circle? Do you have a support team that you can turn to? When you have decided to give up dieting, it’s likely those around you may not understand it. It’s important to surround yourself with people that are on the same journey as you. Participating in an Intuitive Eating Support Group will undoubtedly help you over the tough patches of your journey.

3. Nutrition Education

As a dieter, you listen to what, when and how much others tell you to eat. You follow external rules versus listening to your own inner wisdom. This 3rd essential ingredient allows you to take charge of your food and nutrition decisions to support a healthy life. It’s important to connect with a nutrition professional that is a reliable source that you can trust, rather than just relying on an internet search. This professional should empower you to trust in yourself by guiding and educating you yet encouraging you to tune inward and listen to what your body is saying regarding the food choices you are making.

When you integrate these 3 essential ingredients into your life, you will be able to trust yourself around food and recapture the pleasures of eating all types of foods and recipes.

You’ll be interested in reading these other blogs:

  1. 4 Reasons NOT TO DIET
  2. 4 Dangers of Chronic Dieting (and the One and Only Way to Stop)
  3. 4 Ways to Change Negative Self-Talk
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About the author

Bonnie R. Giller MS, RDN, CDN, CDE

Bonnie R. Giller MS, RDN, CDN, CDE

Bonnie is the owner and founder of She helps chronic dieters and emotional eaters break free of the pain of dieting and get the healthy body they love. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.

Using her signature Freedom to Eat ForeverTM System, Bonnie helps her clients support and honor their mind and body. The result is they make peace with food, enjoy guilt-free eating, a life free of dieting, and get the body they love.

Bonnie is a Registered Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She has her Master of Science in Clinical Nutrition. She has worked in medical nutrition therapy and counseling for 30 years.

Bonnie is very passionate about helping her clients regain the trust in themselves and their bodies so they can shift away from a diet mentality and learn to listen to their inner hunger and fullness signals. She is known for providing caring support and motivation as her clients reacquaint themselves with their inner wisdom.

To learn more about Bonnie and to get a copy of Bonnie’s free e-book “5 Steps to a Body You Love Without Dieting, visit