Stop Being Dumb: The Truth About Dieting No One Wants to Admit
For years, we’ve been sold the same tired weight-loss advice: Eat less. Cut carbs. Avoid sugar. Fat is bad. Stop enjoying food. And yet, millions of people find themselves stuck in an endless cycle of losing weight, regaining it, and feeling like failures. Here’s the truth: the problem isn’t you—it’s the restrictive diet culture that’s setting you up to fail.
A Better Way to Sustainable Weight Loss: The Power of an Abundance Mindset
Most diets are built on deprivation, forcing you to obsess over what you can’t eat, what you must remove, and how you have to control cravings. This scarcity-based approach breeds frustration, leads to binge-eating, and ultimately ensures failure. But what if we flipped the script? What if, instead of restricting, we focused on adding and expanding our choices?
Why This Works: The Psychology of Addition Over Restriction
The human brain hates being told “no.” The moment we label a food as forbidden, it becomes even more desirable. This is the forbidden fruit effect—a psychological phenomenon where restriction increases cravings, making us feel out of control around food (Minnesota Starvation Experiment).
Research also shows that restrictive dieting leads to ego depletion—a state where self-control weakens over time. In one study, chronic dieters who suppressed emotions were more likely to binge later, proving that constant restriction backfires (Ego Depletion Study).
By shifting the focus to adding nutrient-rich foods rather than eliminating “bad” ones, we remove the psychological burden of restriction. Instead of feeling deprived, we feel nourished and abundant, making it easier to develop sustainable habits.
Shifting from Scarcity to Abundance
Instead of thinking, “I can’t eat sugar,” reframe it as, “I get to enjoy fresh, vibrant fruits that fuel my body.” This simple shift changes the emotional response—moving from loss to empowerment.
When you focus on adding foods like lean proteins, fibre-rich vegetables, and healthy fats, your body naturally becomes more satisfied, making it easier to naturally reduce processed foods without feeling like you’re missing out.
Cognitive Rewiring: Creating a New Narrative
Our eating habits are deeply rooted in subconscious beliefs. If we constantly tell ourselves, “Healthy eating is hard,” or “I have no self-control,” those narratives become self-fulfilling prophecies. But when we shift to an abundance mindset, we begin to rewrite that internal script.
New thoughts like “I enjoy foods that nourish my body” and “I make choices that align with my goals” create a sense of autonomy and control, reducing the emotional rebellion that often comes with restrictive dieting.
The Role of Positive Reinforcement
Each time we choose to add something beneficial rather than deprive ourselves, we reinforce positive behaviours. Instead of punishing ourselves for indulging in something “bad,” we focus on celebrating our progress. This builds momentum, making healthy choices feel enjoyable rather than forced.
For example, rather than counting the calories of every meal, celebrate the feeling of energy, strength, and satisfaction that comes from nourishing foods. Over time, this conditions the brain to associate healthy choices with positive emotions rather than restriction.
The Science of Satiety and Natural Elimination
Yo-yo dieting—losing and regaining weight repeatedly—has been linked to increased body fat, higher diabetes risk, cardiovascular disease, and fatty liver disease (Verywell Health).
When we eat more whole, nutrient-dense foods, they naturally crowd out the ultra-processed, low-nutrient options. High-protein foods and fibre-rich vegetables keep us fuller for longer, reducing cravings without the need for willpower. This approach works with the body’s biology rather than against it, making weight loss feel effortless over time.
Removing the Moral Labels on Food
Food isn’t “good” or “bad”—it’s fuel. The moment we stop labeling foods as forbidden, we strip them of their emotional power. When we allow ourselves permission to enjoy all foods in balance, cravings lose their grip, and we make healthier choices because we want to, not because we have to.
The Takeaway: A Sustainable Path Forward
Long-term success isn’t about what you take away—it’s about what you add. By shifting from restriction to abundance, you create a sustainable approach that aligns with your psychology, emotions, and biology.
People who embrace intuitive eating, a non-diet approach that focuses on hunger cues and food freedom, see reduced disordered eating habits and improved emotional well-being (Intuitive Eating Research).
When you stop fighting against yourself and start embracing a mindset of nourishment and empowerment, weight loss becomes a byproduct of a fulfilled, energised, and balanced life.
References
- Minnesota Starvation Experiment – Wikipedia
- Ego Depletion Study – Wikipedia
- Yo-Yo Dieting and Health Risks – Verywell Health
- Intuitive Eating Research – Verywell Health
