How many times have you found yourself starting over every Monday? Maybe you’ve said something like, “I’ve already messed up, I might as well enjoy myself,” and then eating all of the things you vow to give up again when the new week starts.

I’ve done it more times than I can count. And maybe you have to. Unfortunately, instead of giving us the results we desire, it creates a never-ending cycle that doesn’t support a sustainable, long-term approach to health. Here’s why:

Restrict-Binge Cycle:

Starting a diet over every Monday often involves restrictive eating patterns during the week, followed by “cheat days” on the weekends. This cycle of restriction and bingeing can be detrimental to physical and mental health and can lead to feelings of guilt, frustration, and failure. I’ve never felt more defeated than when I was trying to lose weight but kept finding myself at the bottom of a package of Oreos.

Short-Term Focus:

Approaching weight loss with a start again on Monday mentality tends to prioritize short-term results over long-term lifestyle changes. Sustainable health and wellness requires consistent, gradual changes to eating habits and lifestyle factors, rather than quick-fix solutions. If you don’t see yourself continuing these things for the next ten years, there is no point doing them now.

All-or-Nothing Mindset:

The Monday reset mentality creates an all-or-nothing mindset, where individuals feel they must be perfect with their eating habits. This black-and-white thinking can make it challenging to maintain healthy habits in the face of setbacks or slip-ups. When you feel like a failure over and over again, you are likely to give up completely.

Lack of Flexibility:

Rigid dieting plans lack flexibility. They make it difficult to adapt to real-life situations, like social events, holidays, or unexpected circumstances. Learning to navigate these situations without derailing progress is essential for long-term success. If your diet doesn’t allow you to go out to eat, have cake on your birthday, or travel to places to you love, it’s not worth it.

Focus on Restriction Instead of Nourishment:

The dieting mentality often revolves around restriction, deprivation, and arbitrary rules about which foods are “good” and which are “bad.”

In short, when we think of foods as “good” or “bad,” we tie them with morality, which leads us to think WE are good if we eat “good” foods or “bad” if we eat foods we deem “bad”. Are you truly a good person if you eat an apple? What about eating a cookie or chips? Does that make you a “bad” person? The answer is NO, of course not!

Instead of approaching dieting with a strict Monday-to-Monday mindset, consider adopting a more flexible and sustainable approach to health and wellness:

• Focus on long-term lifestyle changes rather than short-term fixes. Set small goals for yourself that you can celebrate along the way. 
• Practice moderation and balance in your eating habits, allowing for indulgences without guilt. All food is okay in moderation.
• Listen to your body’s hunger and fullness cues and eat mindfully. Eat when you are hungry, stop when you aren’t. It sounds simple, but it’s not always easy if you’ve developed bad eating habits.
• Find physical activities you enjoy and make movement a regular part of your routine.
• Seek support from friends, family, or a healthcare professional to help you navigate your health and wellness journey. Learn about our personalized nutrition coaching if you would like some guidance from a registered dietitian nutritionist.

The Benefits of an Individualized Approach to Nutrition:

Working one-on-one with a registered dietitian nutritionist offers a host of benefits that extend beyond just weight loss. One of the primary advantages of an individualized approach is the ability to optimize health outcomes.

Furthermore, personalized nutrition coaching can help individuals develop healthier eating habits and improve their relationship with food. By working closely with a licensed professional, individuals gain valuable insights into portion control, meal timing, and food choices, empowering them to make informed decisions about their diet & lifestyle.

Without a doubt, progress is not linear, and setbacks are a natural part of the process. Be kind to yourself, celebrate your successes, and keep moving forward with patience and perseverance.

To schedule your free consultation, simply fill out our coaching application here.