Dieting promised me confidence, control, and happiness. But in reality, it left me with a tangled web of negative habits, beliefs, and self-criticism that took years to unravel. Looking back, I now see how diet culture shaped some of the most challenging aspects of my relationship with food, my body, and even movement. Here’s what I truly “got” out of dieting—and why I’ve left it all behind.

1. A Hatred of Exercise

Diet culture teaches us that exercise is only worth doing if it “burns off” what we’ve eaten. I grew up believing exercise was something to suffer through—a way to atone for food “sins.” Instead of viewing movement as joyful or energising, it became something to dread. Exercise became an obligation, something rooted in self-punishment rather than self-care.

What I know now: Exercise doesn’t have to be a punishment. Movement can be a celebration of what our bodies can do. Today, I move because it feels good and strengthens me, not to shrink or “fix” my body.

2. A Distorted View of My Body

Dieting reinforced the idea that my worth was tied to my size. I was constantly scrutinising myself, analysing every perceived “flaw,” and believing I’d only be truly happy if I looked a certain way. This distorted my view of my body, making it impossible to see it with kindness or acceptance.

What I know now: My body deserves respect and appreciation, no matter its size. I’m learning to see my body as more than its appearance—it’s a part of me, not something to battle against.

3. Constant Guilt and Shame Around Food Choices

One of the biggest things I got from dieting was guilt. Every bite was weighed against a moral scale—good or bad, right or wrong. Food choices became a source of shame, and I found myself avoiding foods I loved out of fear of “ruining” my progress.

What I know now: Food is meant to be enjoyed, not feared. I’ve embraced gentle nutrition and intuitive eating, which allows me to make nourishing choices without guilt or shame. Food doesn’t have to be a battleground.

4. Binge Eating

Dieting taught me that I had to restrict, control, and limit myself—no “cheat days,” no exceptions. But restriction always led to rebellion, and eventually, I’d find myself in a cycle of binge eating, driven by years of denied cravings and rigid rules. This only fuelled more shame and the start of another diet.

What I know now: Deprivation only fuels a binge-restrict cycle. By listening to my body and honouring my hunger, I can enjoy food without spiralling into extremes.

5. Normalised Fatphobia

Diet culture ingrained the belief that being thin was the ultimate goal and anything else was a failure. I absorbed this fatphobia without even realising it, constantly comparing myself to others and fearing weight gain as the worst possible outcome. This belief system was incredibly damaging, both to myself and to my perception of others.

What I know now: Health isn’t one-size-fits-all, and beauty isn’t defined by thinness. I’ve been unlearning these biases and embracing body diversity—there’s no “ideal” body type.

6. Relying on the Scale to Dictate My Mood

Dieting turned the scale into a measure of my self-worth. If the number was down, I felt proud; if it was up, I felt like a failure. My happiness and self-esteem depended on a number that fluctuated daily, and I spent years chasing a goal that was never fulfilling.

What I know now: My value isn’t tied to a number. I’ve learned to tune in to how I feel rather than what I weigh. It’s liberating to start each day without letting a scale dictate my mood.

Breaking Free from Diet Culture

Leaving diet culture behind has been one of the most freeing experiences of my life. It’s allowed me to reclaim my relationship with food, my body, and movement in a way that nurtures, rather than controls, my well-being. I’ve come to understand that true health isn’t about restriction, guilt, or shame. It’s about honouring my body with kindness, listening to its needs, and embracing a balanced approach to wellness that’s sustainable and joy-filled.

If any of these struggles resonate with you, know that you’re not alone—and that there’s a way out. Choosing to step away from dieting and embrace a more compassionate, intuitive path has been a journey, but it’s one that’s given me so much more than dieting ever did.