Gabi Meltzer, Registered Dietician, November 2025
The diet industry makes us believe that achieving health goals requires strict diet rules, cutting out foods or entire food groups, or intense workout routines.
BUT, true well-being actually comes from balance, sustainability, and self-care—not restriction.
Here are some ways you can reach your health goals while still enjoying food, movement, and life. And trust me, these will be WAY more sustainable if you actually enjoy them :)
Ditch the Diet Mentality
Real health is about nourishing and caring for your body in a way that feels good. Instead of chasing fad diets, focus on building habits that support your long-term well-being. A diet mentality focuses on restriction, self-control and willpower, whereas a health mindset focuses on self-care, self-compassion, balance and flexibility.
I can’t argue that diets can “work” in the short term..... Because ANY diet can work in the short term. The problem is that in the long run, most people regain the weight back and more, and fall into the cycle of yo-yo dieting. So in actual fact, diets DON’T work. Diets do however come with many consequences, including increased hunger and cravings, fear of foods, slowed metabolism, constant worrying about what others think about your body, food guilt, preoccupation with food, binge eating and emotional eating, to name a few.
Stop Labelling Foods as “Good” or “Bad”
All foods can fit into a balanced lifestyle, but when we label foods as “good” or “bad”, it creates guilt and stress around eating. Instead, viewing food as neutral—where some foods offer more nutrients, while others bring joy and satisfaction, can feel less stressful and can help put an end to the restrict- binge cycle.
Stop Skipping Meals
Regular, balanced meals help stabilise blood sugar levels and keep you feeling energised and satisfied throughout the day.
Skipping meals can lead to low energy, cravings, and overeating later in the day, and may limit opportunities for sufficient nutrition.
The reality is that when we skip meals, we are going into a more primal and intense hunger range. At this point, it is much harder to make a nutritious or balanced food decision, and it can feel like bottomless-pit hunger. This is a normal survival and primal response from our bodies.
It is way easier to make a reasonable food decision, to eat slower and to feel more satisfied after a meal, when we aren’t beginning a meal feeling ravenously hungry!
Make Satisfying and Sustaining Meal Choices
Rather than focusing on what you “should” or “shouldn’t” eat, aim for meals that keep you both full and satisfied. A balance of protein, healthy fats, fibre, and carbohydrates helps sustain energy and curb cravings.
Enjoyment is also important. If you don’t feel satisfied from your meal, it will be hard to stop eating, even if you are physically full. Consider visual appeal, flavours, textures, smell, volume and temperature of foods that will satisfy you when creating a meal or snack.
Start Making Peace with “Forbidden” Foods
The more we restrict certain foods, the more power they hold over us. By allowing yourself to enjoy all foods without guilt, you can reduce cravings and build a healthier relationship with eating. This can be challenging if you are stuck in negative beliefs around these “forbidden” foods, or if you are turning to these foods when you are hungry! I really would suggest either working with a non-diet dietician on easing into including these foods in a planned way until you are comfortable with them, or setting yourself intentional small experiments with these “forbidden” foods.
Before you start to experiment with these foods, you will need to be eating ENOUGH food, regularly enough to prevent those intense cravings/urges. You will also need to question your negative beliefs around these foods.
Ask yourself: Is it really true that this one food will automatically ruin your health or make you gain weight???!! Or is it about what you are doing over time, for the most part, that counts?
It may feel less scary to experiment with these foods away from home at first, in an environment that is relaxed and you can enjoy and savour the food experience. Or, you could just purchase only a small serving of the “forbidden food”, create a time and space to enjoy and savour it when you are relaxed and not hungry! :) Eventually, you will realise that it is possible to enjoy these foods in a stress-free, binge-free way :)
Prioritise Sleep
Quality sleep is crucial for overall health, including metabolism, digestion, mood and cravings. Aiming for 7-9 hours of restful sleep per night supports your body’s natural rhythms. Check in with your sleep hygiene, and consider making some improvements in your wind down routine or bed time, depending on your sleep quality/quantity.
Prioritise Relaxation Time
Chronic stress can negatively impact digestion, hormones and overall well-being.
Incorporating relaxation practices like meditation, deep breathing, or simply taking breaks throughout the day to eat can help your body function optimally. I often see busy people struggling with work-life balance, which can lead to using food to cope with stress/anxiety/overwhelm. This is even more likely when mealtimes or snacks are not a priority, and by the end of the day the wheels totally come off the wagon!
Stay Hydrated
Hydration is essential for digestion, energy levels, and overall health. Aim for enough water consistently throughout the day, and don’t wait to feel thirsty to drink! You are already on your way to being dehydrated by then. A great way to check hydration levels is to take note of your pee- it should be pale and without a strong scent (unless you have eaten asparagus).
Find Enjoyable Movement
Exercise shouldn’t feel like a punishment. Instead of forcing yourself into workouts you dislike or even dread, explore activities you truly enjoy—whether it’s dancing, hiking, yoga, pilates, tennis or weightlifting. Movement should feel energising, relieve stress and boost confidence, rather than deplete or stress you out. If you are not used to being active, start very slowly and build up over time. It can help some to have a social aspect to movement, like a team sport or exercise class, or to have a friend join you in our movement activity.
Separate Your Identity from Your Body Size/Shape/Weight
Your worth is not defined by a number on the scale or by what your body appears like to others. Shifting your focus from trying to change your body to caring for it can be helpful, and considering body neutrality may help, even if you don’t always feel body positive. Confidence and well-being come from how you treat yourself and perceive yourself, not from how you look.
By focusing on sustainable habits, self-care, and a positive mindset, you can support your health while still enjoying life to the fullest! True wellness comes from nourishing both your body and mind with kindness, compassion and balance.
For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.