When you hear the word diet, what do you think of it? Losing weight? Eating healthy? Staying on a strict food regimen? These are the most common associations with dieting, but they’re not the only ones, and certainly not the best ones. Dieting doesn’t have to mean eating less or cutting out certain foods; in fact, there are plenty of healthier ways to diet that allow you to eat as much as you want, yet still lose weight and improve your health and appearance at the same time.

Being aware

How is your physical health and fitness a reflection of your state of mind? Exercise makes you look good, sure. But it also makes you feel good. When we’re stressed out, for example, our bodies produce more cortisol—the stress hormone that wreaks havoc on our appetites (often making us want to eat even when we’re not hungry). Scientists have found that exercise also ramps up levels of endorphins in our brains and can stimulate our production of serotonin and dopamine—neurotransmitters that elevate moods and make us feel happier. All those happy feelings might translate into reduced anxiety, less tension, and greater optimism about life than inactive people.

Redefining terms

The word diet has been defined in many ways over time. It seems to have started as a shortening of dietetics, and it’s been used with various meanings for decades now. The first recorded use was back in 1840 when it meant the kinds of food someone eats. The meaning expanded from there to include habits and practices relating to food. Now, though, we can add another definition: how you feel about what you eat (and drink). This is called diet mentality—and it can be incredibly destructive.

Regaining control

You can lose weight and even feel better about yourself by exercising, but there’s no substitute for feeling in control of your eating. If you have some struggles with food or eating, don’t use exercise as a way to make up for it—it will only lead to more struggle. Instead, focus on making small changes that help you feel in control when it comes to your eating. Write down what you eat in a food journal, weigh and measure portions, or try mindful eating exercises (like being present while you chew) when you sit down for meals. Little changes add up!

Feeding your mind

Diet has long been known to mean changing your eating habits, but what about your social and mental habits as well? If you’re trying to lose weight, it’s important to remember that you aren’t limited to just what goes into your mouth. You also have to think about how you approach every aspect of life—and that includes interacting with people. The more focused on losing weight you are, however, there is greater chance that new opportunities will pass by unnoticed or unappreciated because they distract from your goal of losing weight. Just like any other type of goals we set for ourselves, achieving them means paying attention. It means noticing things around us instead of ignoring them and walking past.

Being vulnerable

Embracing your vulnerabilities and understanding that they do not define you is an important step toward becoming a strong leader. Being vulnerable is one of the greatest lessons we can learn from our children—who show us each day that perfection doesn’t exist and being yourself, flaws and all, is what makes you beautiful. It’s hard to admit faults. But there’s a reason for it: to truly succeed, we must first acknowledge those mistakes to change course. So rather than trying to cover up your vulnerability, embrace it as part of who you are and use it as an opportunity for growth.

Living in the moment

Try to take every single experience and make it as positive as possible. Even if you don’t always succeed, by trying, you may change your entire outlook on life. By living in the moment, you can learn more about yourself and others. If you aren’t busy thinking about past regrets or future worries, it gives your brain a chance to focus on what’s happening right now. That helps people with mental health issues by allowing them to think rationally. It also allows people who are depressed or anxious to remain calm and focus their attention elsewhere.

Finding balance

It can be difficult to stay focused on your health goals when every magazine cover and television ad is trying to sell you products that will purportedly help you lose weight. It’s indeed important to eat a balanced diet, but there are other ways to enjoy healthy foods while still shedding pounds. Many people who struggle with weight loss don’t realize they aren’t eating a balanced diet—or at least not one that serves their unique needs. There are several simple ways to make sure you get all of your nutritional needs in check, including identifying which vitamins may be lacking in your daily routine or reviewing how many calories and fat grams you're consuming versus how much exercise you're getting.

Gratitude

Many people believe that by writing down what you’re grateful for regularly, you’ll increase your level of happiness. And that’s because it works—research backs up those beliefs with science. A recent study from UC Berkeley found that people who wrote down five things they were grateful for each day for just three weeks felt happier and less anxious than those who didn’t do so. Researchers speculate that focusing on gratitude also helps create more positive memories, which in turn can help improve moods. The scientists also pointed out that gratitude itself is an emotion—and like all emotions, it’s felt in different ways by different people. It can even cause physical reactions like lower heart rates and an overall calming effect.