5 Signs You’re Stuck in the Diet Cycle (and How to Break Free)

Are you feeling like you're on a never-ending rollercoaster of diets?

You’re not alone! Many of us find ourselves trapped in the cycle of restrictive eating and short-lived results. Let’s explore five signs that you might be stuck in this cycle (and more importantly, how to break free and find a healthier, sustainable path).

1 - You Start a New Diet Every Few Weeks.

 If you're constantly jumping from one diet to another, it’s a clear sign that the last one didn’t work for you. These quick-fix plans may promise rapid weight loss, but they often lead to feelings of frustration and disappointment when the results don’t last. Remember, sustainable change takes time, and there’s no quick fix or one-size-fits-all solution! 

2- You Feel Guilty About Food Choices.

Do you find yourself feeling guilty after indulging in your favorite foods? This guilt often stems from rigid diet rules that label certain foods as "bad." Instead of enjoying your meals, we can become stuck in a mindset of restriction and punishment. It’s important to shift your perspective and understand that all foods can fit into a balanced lifestyle (YES I know it is easier said than done, but if you break it down into steps it IS possible). 

3 - You’re Always Counting Calories or Points.

When your daily focus revolves around counting calories, points, or any other rigid measurement, it can quickly become overwhelming. Instead of tuning into your body’s hunger and fullness cues, you’re fixated on numbers. This approach can disconnect you from what your body truly needs and lead to an unhealthy relationship with food.

4 - You Experience Intense Cravings.

4.  Do you often find yourself experiencing overwhelming cravings for foods you’ve deemed “off limits”? This is a classic sign of the diet cycle. When you restrict certain foods, your body naturally craves them more. Instead of fighting against these cravings, try incorporating a variety of foods into your meals to create a more balanced approach.

5 - You Regain Weight After Dieting.

If you’ve noticed a pattern of losing weight only to regain it shortly after, it’s time to reassess. Research shows that most people who go on restrictive diets end up regaining the weight they lost, plus more. This doesn’t mean you lack willpower; it simply highlights the flaws in the dieting approach itself. 

Breaking Free from the Diet Cycle.

Now that you’ve recognised the signs, let’s talk about how to break free! Here are some actionable steps you can take: 

🥪 Focus on Nourishment: Instead of counting calories, concentrate on nourishing your body with nutrient dense, nourishing foods that will help you stay fuller for longer. 

🧁 Embrace Flexibility: Allow yourself to enjoy a variety of foods without guilt. Shifting our mindset away from restriction, toward balance, is key to reducing desirability of those "off limit" foods. 

🧠 Listen to Your Body: Start to pay attention to your hunger and fullness cues, before, during or after eating. Allow yourself to regain trust for your body to guide you toward what it needs. 

☺️ Practice Mindful Eating: Slow down and savour your meals (even if you trial it once within a week!) - Mindfulness can help you reconnect with your body and reduce cravings. 

🔎 Seek Support: If you’re feeling stuck, consider reaching out for professional guidance. Whether it’s a Dietitian or a supportive community, having someone to help you navigate this journey can make a world of difference. 

Breaking free from the toxic diet cycle is possible: it just starts with accepting yourself, beginning with gradual changes and a whole lot of trial and error in the beginning! Remember, it’s not about perfection; it’s about progress and finding what works for you in the long run. 

Want more support? Be sure to check out my newest guide,  THE ANTI DIET METHOD for my A-Z guide on how to lose weight sustainably without restrictive dieting, utilising my 30-day step-by-step approach. Some topics we dive into include how to build nourishing meals and snacks, exactly how you can start to incorporate your forbidden foods (without bingeing), understanding the hunger scale, mindful eating and way way more! Be sure to check it out here. 

Written by Bronwen Greenfield (APD).