Are you “on-off” a diet?

Does one cookie turn into a bag just because you have had something off your meal plan?

All or nothing mentality is 100% a diet mentality when it comes to food and it can be challenging to maintain it.Getting rid of the all-or-nothing mentality can be a gradual process that requires self-awareness, patience, and a compassionate approach towards yourself.

Here are some strategies that may help:

1. Practice mindful eating: Instead of rigidly following strict rules or restrictions, focus on listening to your body’s hunger and fullness cues. Pay attention to your eating experience, savour the flavours and textures of food, and eat with intention and awareness.

2. Challenge perfectionism: Recognize that perfection is not attainable, and it’s okay to have occasional slip-ups or deviations from your eating plan. Remind yourself that one “off” meal or snack doesn’t define your overall progress or success. Embrace the concept of progress over perfection and practice self-compassion when facing setbacks.

3. Set realistic and flexible goals: Instead of setting rigid and extreme goals, establish realistic, attainable, and sustainable goals. Focus on overall health and well-being rather than solely on weight or appearance. Allow flexibility in your eating patterns and give yourself permission to enjoy a variety of foods in moderation.

4. Challenge negative thoughts: Become aware of the negative thoughts and beliefs that contribute to the all-or-nothing mentality. Practice reframing these thoughts and replacing them with more positive and realistic ones. For example, instead of thinking, “I messed up, so I might as well eat everything,” reframe it as, “It’s okay to have a treat sometimes, and I can continue making nourishing choices in the next meal.”

Do you have an all or nothing mentality when it comes to your diet?All or nothing thinking can be rather draining because every time you “slip” it feels like you need to start all over again. Starting over and over again is what keeps you from moving forward and you eventually give up.