Breaking Free from Decades of Dieting: How to Stop the Cycle and Start Living Healthier

I recently spoke with a 50-year-old woman who shared a story that stopped me in my tracks. She’s been dieting for over 40 years—ever since her mom put her on one at the age of 7. Forty years of counting calories, avoiding certain foods, and bouncing from one fad diet to the next, hoping that maybe this time, it’ll be the one that works. It’s not just a story; it’s a reality for so many women who’ve been caught in this cycle for decades.

If you’re reading this and nodding your head, you’re not alone. Dieting has been ingrained in us for so long that it’s become second nature. But here’s the truth: decades of dieting aren’t making us healthier, happier, or more in control. They’re keeping us stuck. In this article, I’m going to break down why this cycle is so common, why it’s harmful, and, most importantly, how you can finally break free. Because after all these years, you deserve a new way to live—one that doesn’t involve feeling like you’re always battling with your body.

Why Decades of Dieting Is So Common

Let’s start with a simple question: why do so many women end up dieting for decades? It often begins in childhood, sometimes as early as elementary school. Maybe it was a casual comment from a parent, like “Should you really be eating that?” Or perhaps, like the woman I spoke to, your mom put you on a diet when you were just 7 years old. These early experiences can set off a pattern that lasts for years, even decades, as you search for that perfect solution to fix your body.

Diet culture is a major part of this. Everywhere you look—social media, magazines, even conversations with friends—there’s a subtle (or not-so-subtle) message that thinner is better. We’re told that losing weight will make us happier, healthier, and more successful. So it’s no surprise that many women have spent a huge part of their lives dieting, thinking that if they could just hit that magic number on the scale, everything would fall into place. But the reality is, this constant cycle of dieting and "failing" at diets is exhausting, and it’s not because of a lack of willpower. It’s because the system itself is broken.

Still with me? If this resonates, let’s dig into why long-term dieting can be so harmful, and what it really does to your body and mind. 

Why Long-Term Dieting Is Harmful

Decades of dieting don’t just take a toll on your body—they also mess with your mind. Let’s start with the physical side of things. Constantly switching from one diet to another can lead to nutrient deficiencies, slow down your metabolism, and even increase your risk of chronic health issues like heart disease and diabetes. When you’re always restricting calories or cutting out certain food groups, your body doesn’t get the nutrients it needs to function properly. Plus, when you lose weight quickly on a diet and then gain it back, your metabolism gets confused. It slows down to conserve energy, making it even harder to lose weight in the future.

But the emotional and mental health impact is just as significant. Decades of dieting can turn eating into a stressful, guilt-ridden experience. You might find yourself constantly thinking about what you “should” or “shouldn’t” eat, which foods are “good” or “bad,” and feeling anxious every time you sit down to a meal. It creates a cycle where food becomes something to be controlled and feared, rather than something to be enjoyed. Over time, this can lead to a negative self-image, anxiety, and even disordered eating patterns.

One of the biggest problems? Many women start to feel like they’re failing, over and over again, which erodes their confidence and makes it hard to believe that things could ever be different. But it’s not about failure; it’s about understanding that diets are designed to be temporary fixes, not long-term solutions. That’s why breaking the cycle isn’t about trying harder—it’s about trying a different approach altogether.

Breaking Free: How to Stop the Cycle

If you’ve spent years—maybe even decades—dieting, the idea of breaking free from that cycle might seem impossible. But it’s not. It starts with shifting your mindset and building new habits that help you nurture your body instead of constantly trying to change it. Here are some practical steps to help you get there:

1. Shift Your Mindset: From Dieting to Nourishment

The first step is to change how you think about food. Instead of seeing food as something to restrict or control, start seeing it as fuel for your body. The goal isn’t to deprive yourself but to nourish yourself. Focus on adding more whole, nutrient-dense foods to your meals rather than obsessing over what to cut out. This simple mindset shift can be life-changing.

Solution: Practice mindful eating. Pay attention to your hunger and fullness cues, savor your meals, and eat without distractions. One of my clients, Jacqueline, who had been on various diets for over 30 years, found freedom when she stopped focusing on strict rules and started adding more balanced, regular meals. She learned to listen to her body’s hunger and fullness signals, which helped her build a healthier relationship with food.

2. Embrace Progress Over Perfection

One of the most important shifts you can make is moving away from "all-or-nothing" thinking. Diet culture teaches us that we need to be perfect—that if we slip up, we’ve failed. But real, sustainable change is about consistency, not perfection. Small, positive changes add up over time, and every step forward is progress.

Solution: Celebrate small wins. I always encourage my clients to see every positive choice as a victory, whether it’s choosing a balanced meal, fitting in a quick workout, or simply enjoying a treat without guilt. When you focus on building consistent habits rather than aiming for quick fixes, you develop a healthier and more sustainable approach to eating and exercise.

These are just two key steps to start breaking the cycle, and there’s more to come.

3. Build a Healthier Relationship with Food

For many women who’ve been dieting for decades, food isn’t just food—it’s loaded with guilt, anxiety, and a lot of "shoulds" and "shouldn’ts." If you’ve spent years labeling foods as “good” or “bad,” it’s no wonder you feel guilty when you eat something indulgent. But here’s the thing: all foods can fit into a healthy lifestyle. It’s about finding balance and letting go of the fear that one slice of cake is going to ruin everything.

Solution: Start by introducing the idea that no food is off-limits. This doesn’t mean eating everything all the time; it means giving yourself permission to enjoy your favorite foods without guilt. Gradually, you’ll start to see that a piece of chocolate or a slice of pizza can be part of a balanced diet. I help my clients navigate this by encouraging mindful eating practices, where they pay attention to how different foods make them feel and practice eating without judgment. Over time, they learn to enjoy food rather than fear it.

4. Address Emotional Eating Head-On

Emotional eating is a big challenge for many women, especially those who’ve been dieting for years. When food has been tied to emotions—whether it’s stress, boredom, sadness, or even happiness—it can be hard to break that habit. The key isn’t to eliminate emotional eating completely but to understand why it happens and find healthier ways to cope.

Solution: Identify triggers and create alternative coping mechanisms. I encourage my clients to keep a journal where they track not just what they eat, but how they feel before and after meals. This helps them see patterns and understand what drives their emotional eating. From there, we work on finding other ways to manage those feelings, whether it’s through journaling, taking a walk, or practicing deep breathing. Simple tools like these can make a huge difference in reducing cravings and helping you find healthier ways to deal with stress.

Feeling good about these strategies? We’ve got one more key point to cover - probably the most important one. 

5. Seek Support and Accountability

Breaking free from decades of dieting isn’t easy, and you don’t have to do it alone. In fact, trying to navigate this journey solo can make it harder to stay consistent and motivated. That’s where support and accountability come in. Being part of a community, or working with a coach, can provide the guidance, encouragement, and understanding that you need to make lasting changes.

Solution: Find a supportive community or program. I’ve seen firsthand how powerful this can be. One of my clients, Barbara, joined my Balanced Lifestyle Blueprint program, and for the first time, she felt she wasn’t struggling on her own. The community allowed her to share her wins, struggles, and insights, and seeing others face similar challenges made her realize she wasn’t alone. This sense of belonging and support gave her the confidence to keep going, and now she’s more consistent and relaxed in her approach to food than she ever thought possible.

Whether it’s a coach, a friend, or a group program, having someone to share your journey with can make all the difference. You’ll feel more accountable, more motivated, and more understood. Remember, this is about making a lifestyle change, not a quick fix, and having support along the way is essential to making it stick.

Conclusion: A New Way Forward

If you’ve spent years, even decades, dieting, you’re not alone. But just because this has been your past doesn’t mean it has to be your future. It’s possible to break free from the cycle, find balance, and start enjoying food without guilt or fear.

By shifting your mindset, focusing on nourishment, and finding support, you can begin a new chapter where food is no longer the enemy but a source of strength, energy, and joy.

Call to Action: If you’re ready to take the first step toward a healthier, happier life, check out my Balanced Lifestyle Blueprint. It’s time to move beyond diets and embrace a balanced, sustainable approach to health and wellness. Join here.

For those who feel they need a bit more "hand-holding" at the beginning of their journey, I also offer 1-1 coaching. This personalized guidance is designed to give you the extra support, accountability, and tailored advice to set you up for success right from the start. If you’re looking for more direct help in breaking free from the dieting cycle, this might be exactly what you need. Learn more about 1-1 coaching.

Breaking Free from Decades of Dieting: How to Stop the Cycle and Start Living Healthier

I recently spoke with a 50-year-old woman who shared a story that stopped me in my tracks. She’s been dieting for over 40 years—ever since her mom put her on one at the age of 7. Forty years of counting calories, avoiding certain foods, and bouncing from one fad diet to the next, hoping that maybe this time, it’ll be the one that works. It’s not just a story; it’s a reality for so many women who’ve been caught in this cycle for decades.

If you’re reading this and nodding your head, you’re not alone. Dieting has been ingrained in us for so long that it’s become second nature. But here’s the truth: decades of dieting aren’t making us healthier, happier, or more in control. They’re keeping us stuck. In this article, I’m going to break down why this cycle is so common, why it’s harmful, and, most importantly, how you can finally break free. Because after all these years, you deserve a new way to live—one that doesn’t involve feeling like you’re always battling with your body.

Why Decades of Dieting Is So Common

Let’s start with a simple question: why do so many women end up dieting for decades? It often begins in childhood, sometimes as early as elementary school. Maybe it was a casual comment from a parent, like “Should you really be eating that?” Or perhaps, like the woman I spoke to, your mom put you on a diet when you were just 7 years old. These early experiences can set off a pattern that lasts for years, even decades, as you search for that perfect solution to fix your body.

Diet culture is a major part of this. Everywhere you look—social media, magazines, even conversations with friends—there’s a subtle (or not-so-subtle) message that thinner is better. We’re told that losing weight will make us happier, healthier, and more successful. So it’s no surprise that many women have spent a huge part of their lives dieting, thinking that if they could just hit that magic number on the scale, everything would fall into place. But the reality is, this constant cycle of dieting and "failing" at diets is exhausting, and it’s not because of a lack of willpower. It’s because the system itself is broken.

Still with me? If this resonates, let’s dig into why long-term dieting can be so harmful, and what it really does to your body and mind. 

Why Long-Term Dieting Is Harmful

Decades of dieting don’t just take a toll on your body—they also mess with your mind. Let’s start with the physical side of things. Constantly switching from one diet to another can lead to nutrient deficiencies, slow down your metabolism, and even increase your risk of chronic health issues like heart disease and diabetes. When you’re always restricting calories or cutting out certain food groups, your body doesn’t get the nutrients it needs to function properly. Plus, when you lose weight quickly on a diet and then gain it back, your metabolism gets confused. It slows down to conserve energy, making it even harder to lose weight in the future.

But the emotional and mental health impact is just as significant. Decades of dieting can turn eating into a stressful, guilt-ridden experience. You might find yourself constantly thinking about what you “should” or “shouldn’t” eat, which foods are “good” or “bad,” and feeling anxious every time you sit down to a meal. It creates a cycle where food becomes something to be controlled and feared, rather than something to be enjoyed. Over time, this can lead to a negative self-image, anxiety, and even disordered eating patterns.

One of the biggest problems? Many women start to feel like they’re failing, over and over again, which erodes their confidence and makes it hard to believe that things could ever be different. But it’s not about failure; it’s about understanding that diets are designed to be temporary fixes, not long-term solutions. That’s why breaking the cycle isn’t about trying harder—it’s about trying a different approach altogether.

Breaking Free: How to Stop the Cycle

If you’ve spent years—maybe even decades—dieting, the idea of breaking free from that cycle might seem impossible. But it’s not. It starts with shifting your mindset and building new habits that help you nurture your body instead of constantly trying to change it. Here are some practical steps to help you get there:

1. Shift Your Mindset: From Dieting to Nourishment

The first step is to change how you think about food. Instead of seeing food as something to restrict or control, start seeing it as fuel for your body. The goal isn’t to deprive yourself but to nourish yourself. Focus on adding more whole, nutrient-dense foods to your meals rather than obsessing over what to cut out. This simple mindset shift can be life-changing.

Solution: Practice mindful eating. Pay attention to your hunger and fullness cues, savor your meals, and eat without distractions. One of my clients, Jacqueline, who had been on various diets for over 30 years, found freedom when she stopped focusing on strict rules and started adding more balanced, regular meals. She learned to listen to her body’s hunger and fullness signals, which helped her build a healthier relationship with food.

2. Embrace Progress Over Perfection

One of the most important shifts you can make is moving away from "all-or-nothing" thinking. Diet culture teaches us that we need to be perfect—that if we slip up, we’ve failed. But real, sustainable change is about consistency, not perfection. Small, positive changes add up over time, and every step forward is progress.

Solution: Celebrate small wins. I always encourage my clients to see every positive choice as a victory, whether it’s choosing a balanced meal, fitting in a quick workout, or simply enjoying a treat without guilt. When you focus on building consistent habits rather than aiming for quick fixes, you develop a healthier and more sustainable approach to eating and exercise.

These are just two key steps to start breaking the cycle, and there’s more to come.

3. Build a Healthier Relationship with Food

For many women who’ve been dieting for decades, food isn’t just food—it’s loaded with guilt, anxiety, and a lot of "shoulds" and "shouldn’ts." If you’ve spent years labeling foods as “good” or “bad,” it’s no wonder you feel guilty when you eat something indulgent. But here’s the thing: all foods can fit into a healthy lifestyle. It’s about finding balance and letting go of the fear that one slice of cake is going to ruin everything.

Solution: Start by introducing the idea that no food is off-limits. This doesn’t mean eating everything all the time; it means giving yourself permission to enjoy your favorite foods without guilt. Gradually, you’ll start to see that a piece of chocolate or a slice of pizza can be part of a balanced diet. I help my clients navigate this by encouraging mindful eating practices, where they pay attention to how different foods make them feel and practice eating without judgment. Over time, they learn to enjoy food rather than fear it.

4. Address Emotional Eating Head-On

Emotional eating is a big challenge for many women, especially those who’ve been dieting for years. When food has been tied to emotions—whether it’s stress, boredom, sadness, or even happiness—it can be hard to break that habit. The key isn’t to eliminate emotional eating completely but to understand why it happens and find healthier ways to cope.

Solution: Identify triggers and create alternative coping mechanisms. I encourage my clients to keep a journal where they track not just what they eat, but how they feel before and after meals. This helps them see patterns and understand what drives their emotional eating. From there, we work on finding other ways to manage those feelings, whether it’s through journaling, taking a walk, or practicing deep breathing. Simple tools like these can make a huge difference in reducing cravings and helping you find healthier ways to deal with stress.

Feeling good about these strategies? We’ve got one more key point to cover - probably the most important one. 

5. Seek Support and Accountability

Breaking free from decades of dieting isn’t easy, and you don’t have to do it alone. In fact, trying to navigate this journey solo can make it harder to stay consistent and motivated. That’s where support and accountability come in. Being part of a community, or working with a coach, can provide the guidance, encouragement, and understanding that you need to make lasting changes.

Solution: Find a supportive community or program. I’ve seen firsthand how powerful this can be. One of my clients, Barbara, joined my Balanced Lifestyle Blueprint program, and for the first time, she felt she wasn’t struggling on her own. The community allowed her to share her wins, struggles, and insights, and seeing others face similar challenges made her realize she wasn’t alone. This sense of belonging and support gave her the confidence to keep going, and now she’s more consistent and relaxed in her approach to food than she ever thought possible.

Whether it’s a coach, a friend, or a group program, having someone to share your journey with can make all the difference. You’ll feel more accountable, more motivated, and more understood. Remember, this is about making a lifestyle change, not a quick fix, and having support along the way is essential to making it stick.

Conclusion: A New Way Forward

If you’ve spent years, even decades, dieting, you’re not alone. But just because this has been your past doesn’t mean it has to be your future. It’s possible to break free from the cycle, find balance, and start enjoying food without guilt or fear.

By shifting your mindset, focusing on nourishment, and finding support, you can begin a new chapter where food is no longer the enemy but a source of strength, energy, and joy.

Call to Action: If you’re ready to take the first step toward a healthier, happier life, check out my Balanced Lifestyle Blueprint. It’s time to move beyond diets and embrace a balanced, sustainable approach to health and wellness. Join here.

For those who feel they need a bit more "hand-holding" at the beginning of their journey, I also offer 1-1 coaching. This personalized guidance is designed to give you the extra support, accountability, and tailored advice to set you up for success right from the start. If you’re looking for more direct help in breaking free from the dieting cycle, this might be exactly what you need. Learn more about 1-1 coaching.