by Darine Ammache, Clinical Psychologist
Let’s talk about dieting, but not the way most headlines do. We’re not here for crash plans or rigid rules. We’re here for the why behind what we eat. Because our relationship with food… It’s rarely just about food. It’s about emotions, identity, control, care, and a hundred silent stories we carry.
Let’s explore what it looks like to approach dieting from a place of compassion instead of punishment.
Start With Kindness
You don’t need to earn your worth by shrinking your body.
You deserve to feel strong, safe, and whole.
Be kind with your choices. Be curious about your habits. The smallest steps forward are still forward. And they’re usually the ones that stick.
Why Small Goals Work (And Big Ones Can Burn You Out)
We’ve all been there: setting huge goals, going all-in, and then crashing three weeks later. Why? Because our brains crave quick wins. Tiny, achievable goals offer just that—proof that we’re moving. They build confidence. They create momentum. They feel good.
Big goals, on the other hand, can feel like cliffs. One missed workout or off-plan meal? Suddenly, it’s “I blew it,” and the whole thing falls apart.
What Stress Has to Do With Your Diet
Here’s something not enough people talk about: how stress hijacks your health journey.
When we’re stuck in “go big or go home” mode, our bodies flood with cortisol. It messes with digestion, ramps up cravings, slows metabolism, and stores fat, especially around the belly. That pressure to be perfect? It’s working against you, both mentally and physically.
So what works better? Calm consistency. A nervous system that feels safe. A body that trusts you again.
Dieting Shouldn’t Be a War With Yourself
Forget chasing model bodies or numbers on a scale. Your body doesn’t need to be fixed; it needs to be supported. Movement should feel empowering, not punishing. Meals should fuel you, not shame you.
Yes, some meds like Ozempic or Manjaro are becoming popular shortcuts, but quick fixes come with trade-offs. The healthiest changes are the ones you can live with, love through, and sustain.
Enjoy the Ride (Yes, Really)
You’re not just trying to lose weight. You’re building trust with your body, your choices, your future self.
So take it one step at a time. Make it enjoyable. Make it yours.
Try These Steps to Shift Your Mindset:
- Start with your “why.”
Not just “I want to lose weight,” but “I want more energy,” or “I want to feel confident in my skin.” - Set process goals, not just outcome goals.
“I’ll cook 4 healthy meals this week” beats “I’ll lose 5 kg.” Focus on what you can control. - Ditch perfection. Embrace consistency.
One slip isn’t failure. It’s feedback. Keep going. - Eat mindfully—not guiltily.
Food isn’t good or bad. Slow down. Enjoy the flavors. Let go of shame. - Check in with your emotions.
Hungry, or just bored, stressed, or sad? Try journaling, walking, or calling a friend instead of reaching for food. - Avoid the “I can’t” trap.
Replace “I’m not allowed” with “I’m choosing to…” You’re in charge. - Your worth ≠ your weight.
You’re not a number. Self-acceptance makes change sustainable. - Set yourself up for success.
Fill your kitchen with foods you feel good about. Plan your workouts. Reduce friction. - Talk to yourself like someone you love.
Shift “I’m failing” to “I’m learning.” Words matter. - Identity comes first.
Don’t just act healthy—become someone who values health. - Tell someone.
Sharing your goals makes you more likely to stick to them. Plus, you deserve people who cheer you on.
A Few Bonus Tricks for Everyday Eating
- Eat slowly—your brain needs 20 minutes to get the “I’m full” signal.
- Chew more. Digestion starts in the mouth.
- Avoid distractions—no scrolling while snacking.
- Smaller plates = bigger satisfaction.
- Don’t deny cravings. Enjoy things in moderation.
- Skipping meals messes with your metabolism.
- Get curious about emotional eating triggers.
- Aim for fitness, not just fat loss.
Final Thought
Your journey is yours. And no matter where you’re starting from, you deserve to enjoy it.
You’ve got this.