by Darine Ammache, Clinical Psychologist
What If Dieting Wasn’t About Losing Weight?
Okay, real talk: dieting has a bad rep. It feels like a maze of rules, restrictions, and endless “shoulds.” But what if we flipped the script? What if dieting weren’t about punishment or hitting some magical number on the scale but about understanding why we eat, how we feel, and what we actually need?
Because here’s the secret nobody tells you: food isn’t just food. It’s emotions, habits, and identity, which is a whole vibe that’s way deeper than calories.
Be Kind to Yourself First
You don’t need to “earn” your worth by starving or sweating it out. You deserve to feel good in your body right now. Not after you lose 5 kilos, or fit into that dress, or crush your next workout.
Instead of beating yourself up for that late-night snack, try asking: “What’s going on here?” Maybe you’re stressed, bored, or just downright tired. Food can be comfort, yes, and that’s okay. It’s about how you handle those feelings that matters.
Small Wins > Big Promises
Raise your hand if you’ve made those HUGE diet goals only to crash and burn after a week? Yep, me too. The brain loves quick wins.
Think: “I’ll drink an extra glass of water today,” or “I’ll cook one healthy meal this week.” These little victories build momentum. They give you confidence. Big, scary goals? They just stress you out and make you want to quit.
Stress Is the Sneaky Enemy
Here’s the low-key villain: stress. When you’re anxious or overwhelmed, your body floods with cortisol — a hormone that, surprise, makes it harder to lose weight and messes with your digestion.
So all that “push harder” energy? Sometimes it backfires. What you actually want is to chill, breathe, and create habits that your body can trust.
Ditch the “Diet War”
Forget the battle with food or your body. Dieting shouldn’t feel like a punishment or a war zone.
And if you’re tempted by quick fixes like Ozempic or Manjaro? They might seem like magic shortcuts, but real change? It’s slow, steady, and yours to own.
Here’s How to Make It Work for You
- Find your real why.
Not just “lose weight,” but “have more energy,” or “feel confident in my skin.” - Set mini goals you can actually hit.
Like “cook 3 dinners this week” instead of “lose 10 kilos.” - Give yourself a break.
Slip up? So what. Tomorrow is a new day. - Eat like you mean it.
Slow down, enjoy your food, and ditch the guilt. - Ask yourself: hungry or something else?
Bored? Stressed? Tired? Try a walk or a chat instead of snacks. - Own your choices.
“I’m choosing to skip dessert today” sounds way better than “I can’t have dessert.” - You’re more than a number.
Your value isn’t on the scale. - Make your space work for you.
Stock your kitchen with things you love. Plan ahead. - Be your own cheerleader.
Replace “I’m failing” with “I’m learning.” - Become the kind of person who cares for their body.
Not “on a diet,” but someone who values health. - Tell a friend.
Sharing your goals makes them stick — plus, you get hype people!
Some Simple Tricks That Actually Help
- Eat slower — your brain needs 20 minutes to catch up.
- Chew well — digestion starts in your mouth!
- No phones or TV while eating — be present.
- Smaller plates trick your brain into feeling full.
- Don’t deny cravings — enjoy treats in small doses.
- Skip skipping meals — it slows your metabolism.
- Notice emotional eating moments and try other ways to cope.
- Focus on feeling fit, not just losing weight.
Remember: This journey is yours. It doesn’t have to be perfect or fast. You deserve to enjoy the ride.
You’ve got this.