The roots of our eating habits go deep, and the tools required to dig them up and promote new growth will vary person by person. In this, as in so many areas of healthy living, it’s about figuring out what works for you.
We know that following one set of rigid diet rules tends to backfire when it comes to long-term weight management, mental health, and overall well-being. What works better? To find out, we asked Embody readers, “What changes have you made to your eating habits or outlook that had a real impact on your well-being?”
Readers shared stories of finding accountability partners, rejecting black-and-white thinking, and embracing curiosity rather than self-criticism. Their stories may offer guidance and inspiration in your journey to find the key (or set of keys) that unlock change.
“Forgetting to eat and then overeating is an easy trap I fall into. Portion control is only a problem if I’m famished. So I make a conscious effort to eat in intervals throughout the day.” — Cass, Michigan
“One or two days a week, get together with a couple of friends and have each person cook a couple of different meals, but triple the portion and share the meals with each other. That way, you make meals for only two days, but walk away with food for six days.” — Farah, Massachusetts
“Knowing I had to log what I ate helped me make better food choices, whether I was eating at home, at a restaurant, or at a party. The unhealthy, subconscious behaviors began forming into healthy, conscious choices.” — Shelbey, Ohio
“The key thing for me is tohave a partner with mutual responsibility, someone who is on the same journey and to whom I can be responsible and supportive. This makes my goals real and tangible in a way that they aren’t when I’m on my own.” — Goldy, New York
“I was so hyperfocused on tracking everything — what I ate, how much I exercised, macronutrients, daily weigh-ins. It was awful. My brain just wanted me to eat the ‘bad’ food. Once I stopped trackingand started actually living my life, it got a lot better. I stopped weighing myself at home, so I only know how much I weigh because of a recent doctor’s appointment — I'm down 35 pounds.” — Amanda, Indiana
“I try to get variety via 30-ish plant food varieties a week.” — Flora, United Kingdom
“Mindful eating. Stop eating when the stomach feels full. Be aware of snacking — are you hungry or just bored?” — Edith, United Kingdom
“I feel like it's less about the system and more about the mindset. I was not crazy strict with myself. I used curiosity to drive my actions. I also committed to creating good long-term habits versus just wanting to lose weight.” — Chantal, New York
“Turns out I needed to slow down and honor my body's cues. Unlearn my self-shame response and release the black-and-white thinking of labeling foods as ‘good’ or ‘bad,’ ‘healthy’ or ‘unhealthy.’” — Kristie, Washington
“The stress and pressure I put on myself dieting probably sabotaged any long-term success. I had the best results when I made small changes and when I was feeling content and relaxed. I've found being on medication for my ADHD has helped keep my weight more stable. It helps me make more rational, healthy choices much more naturally.” — Vikki, Canada
