This document provides a 3-step guide to breaking unhealthy diet mentalities: Step 1 involves identifying common unhealthy diet habits like "cheat days" or labeling foods as "good" or "bad" and understanding how they can be harmful. Step 2 has the reader pick one pitfall that most derails their goals in order to focus on changing that specific habit. Examples given include internal pressure, lack of consistency, and triggers. Step 3 recommends tweaking just one bad habit at a time by transitioning self-talk from something harmful like "I ate too much, now I have to restrict" to something more supportive like "That was a treat, now back to normal eating." The goal is to

1. 3 Steps to Breaking the
Toxic “Diet” Mentality
A GUIDE TO BUILDING HEALTHY MENTAL
HABITS WHEN DIETING
BROUGHT TO YOU BY INNERTHINGIRL.COM

2. The Traps of Dieting Mentality
• A Diet is TEMPORARY
• Expectation of big weight loss in a short amount of time
• Identifying foods as “Good” or “Bad”
• Punishing yourself when not perfect

3. CUT
IT
OUT

4. Opressive Self Talk
will NOT lead you down the path
to a healthy relationship with food

5. Step 1
Identify and
Own
Unhealthy
Diet
Mentality
Habits
Which of these sound
familiar?
Why are they harmful?
Pig Out
Friday
Wait until
Monday
To Start
Again
Cheat
Days
Falling off
the Wagon
Only Eat
“Good”
Foods
Two Weeks to
get Bikini
Ready

6. Losing weight is not a
fast process! Eliminate
unneeded pressure
Don’t give yourself
excuses to put off
making your health a
priority
By indicating a FOOD
is bad implies YOU
are bad for eating it
Allow one highly caloric
meal to derail you?
Life happens!
Enjoy all foods in
moderation!
No need to cheat

7. Step 2
Pick a Pitfall
to Focus on
Which topic derails you the
most?
Why does it have so much
sway over you?
Internal
Pressure
Lack of
Consistency
Triggers

8. Perfectionism
All or Nothing
Good or Bad
Negative Self
Talk
Social Eater
Cave to Cravings
Emotional Eater
Binge Eating
M-F Perfect S&S
no restraint
Weigh In Day =
Cheat Day
Internal
Pressure
Lack of
Consistency
Triggers

9. Step 3
Tweak ONE
Bad Habit at
a Time
We want to transition a bad
habit to one more supportive
of your health goals
We are what we
repeatedly do.
Excellence,
then, is not an
act but a habit.
- Aristotle

10. Harmful to Supportive
Internal
Pressure
I ate so much last
night. I’m only going to
eat salads or fruit for
the rest of the week.
I ate a great meal last
night. What a treat!
Now let’s get right back
to normal.
Triggers
Everyone ordered fries
at happy hour. So I
guess diet starts again
tomorrow.
I’ll order the hummus and
veggies at happy hour.
Besides I’m here for
people not for the food.
Lack of
Consistency
Friday’s are my weigh
in day so I can party
all weekend
I’ll arrange a high calorie treat
on weigh in days that won’t
derail me for the whole
weekend.

11. Each step you take towards a
healthier you is an investment
into your well being.
TAKE TIME TO BUILD HEALTHIER, KINDER,
HABITS OVER TIME.

12. One Last Step
Comment your self talk that is interrupting your success at:
And follow me on Instagram:
@InnerThinGirl
https://www.innerthingirl.com/its-not-the-food-its-the-mindset/