The First Steps to Un-Dieting: Reconnecting with Your Body
Let’s talk about the journey to un-dieting—letting go of diet culture to find a way of eating that feels balanced, joyful, and sustainable. This process, while liberating, can also feel intimidating, especially if you’ve spent years cycling through diets that leave you feeling disconnected from your own needs. The reality is, diets often teach us to ignore our bodies rather than connect with them. But here’s the truth: your body has the wisdom you need. Let’s walk through the first steps to un-dieting and reconnecting with your body.
Step 1: Release the All-or-Nothing Mindset
Diets are notorious for their rules, labels, and restrictions. They set up an all-or-nothing framework that teaches us that foods are either “good” or “bad,” leaving no room for a middle ground. But life and food aren’t so black and white! Shifting away from this mindset is the first step in un-dieting.
Think about this as an invitation to allow food back into your life without the judgment. When you release food labels, you make space for balance and variety—both on your plate and in your mind. The goal is to let go of guilt or shame tied to eating, and to understand that food choices don’t define you.
Try this: Next time you reach for something to eat, ask yourself: “Am I eating this because I want to? Is it because I feel like I ‘should’ or ‘shouldn’t?’” By exploring these thoughts, you can begin to unwind some of the conditioned thinking around food.
Step 2: Tune Into Your Body’s Signals
Dieting often teaches us to override our body’s natural hunger and fullness cues. The next step in reconnecting with your body is learning to listen to these cues again and honor what your body truly needs. It’s about shifting from external rules to internal guidance.
Start noticing when you feel physical hunger. How does your body signal it? Perhaps it’s a rumble in your stomach, a drop in energy, or a feeling of distraction. Reconnecting with these cues lets you nourish yourself when you’re hungry and stop when you feel satisfied. This is a skill, and it takes practice, but it is achievable!
Try this: Practice mindful eating. Sit down with your meal, take a few deep breaths, and bring your attention to the flavours, textures, and satisfaction in each bite. Eating slowly can help you tune into your body’s signals and eat with intention.
Step 3: Shift Your Focus to How Food Makes You Feel
In a world of dieting, food often becomes a source of stress or guilt. But what if you started thinking about food as a way to feel energized, nourished, and supported? Un-dieting is not about restriction; it’s about understanding what truly nourishes you.
Start by noticing how you feel after meals. Do certain foods leave you feeling sluggish or bloated? Are there meals that make you feel vibrant and energized? Let go of “perfect eating” and focus on the foods that support your wellness and goals. This helps you build a way of eating that’s tailored to you and feels intuitive, not forced.
Try this: Keep a food and feelings journal. Write down what you eat and how it makes you feel physically and emotionally. Over time, you’ll begin to notice patterns that can help guide you toward foods that feel best for your body.
Step 4: Redefine Success Beyond the Scale
Un-dieting is about the bigger picture—it’s about mental and physical well-being, and how food can support a balanced, fulfilling life. For so long, diet culture has taught us to measure success in numbers: calories, kilos, inches. But there’s so much more to health than a number.
Consider what health looks like for you: maybe it’s a clear mind, feeling comfortable in your body, or having the energy to live your life fully. Reclaiming these broader measures of success allows you to connect with your own sense of well-being, rather than what’s expected by external standards.
Try this: Set some intentions that go beyond the physical. Maybe it’s practicing kindness toward yourself, staying active in a way that feels good, or prioritizing rest. Take time to celebrate these wins, even if they seem small—this will help reinforce positive change.
Step 5: Practice Self-Compassion
Changing your approach to eating is a journey, not a one-time fix. There will be days when it’s challenging, but self-compassion is key to un-dieting. Being gentle with yourself as you navigate this new way of eating is not only essential but transformative.
Whenever you find yourself slipping back into diet mentality, remind yourself that this journey is about growth and reconnection. Mistakes don’t erase progress—they’re part of it. Self-compassion will make this journey much smoother, helping you release the pressure to be perfect and instead embrace the learning process.
Try this: Practice a daily affirmation. Start with something simple, like “I am learning to trust my body,” or “My worth is not defined by my food choices.” Small affirmations build resilience and remind you that progress is about the journey.
Your Next Steps
Un-dieting is an ongoing practice of reconnecting, listening, and honoring yourself. Remember that every small step toward trusting your body is a win. Releasing diet culture’s grip takes time, but with each step, you’re moving closer to a life where food is a source of joy, not stress. It’s possible to eat intuitively, to nourish yourself fully, and to feel at home in your body.
Are you ready to start your journey? Join me as we take the first steps together to un-dieting, creating a balanced, fulfilling approach to health that feels aligned with you. If you want to find out more then visiting my health coaching page or email hello@melissa-delport.com
