An overweight girl worrying about her weight

5 Signs You’re Taking Your Diet Too Far

1. You are Obsessed With the Weighing Scale

Asian Man on Bathroom Scale

You weigh yourself after every meal just to see if it has caused you to pile on the pounds. If there’s a slightest increment in body weight, it affects your mood for the rest of the day.

Solution: Our weight fluctuates from day to day, even hour to hour, and this can be due to varying reasons such as water retention, constipation, and even after exercise. Weighing scales are not an accurate representation of how much body fat we actually have.

Avoid weighing yourself after every meal, instead weigh yourself once a week and focus on other signs of progress such as boosts in energy and an improved mood. To get a better idea of whether you’re in the healthy body weight range, use a BMI calculator.

Related: How To Lose Weight The Healthy Way

2. You are Secretive About Your Diet

A lunch box with healthy food

You are unwilling to share details about your meals with others for fear of being judged. You’re afraid your loved ones will nag at you for eating too little and you don’t want them to worry.

Solution: Sticking to a restrictive diet plan (even one with healthy food) can cause all sorts of unhealthy side effects because it does not nourish your body entirely. If you find that you are suffering from fatigue, moodiness, irritability, sleep disturbances, poor immunity, and constant hunger, this is a big red flag.

Instead of restricting yourself to certain types of food, create a balanced meal plan to include essential portions of meat, vegetables, fruits, and bread or rice. Build a healthy food plate with these guidelines.

Related: Eating To Lose Weight

3. Your Self-esteem Depends on How Much You Weigh and How Much You Eat.

Portions of Ceasar Salad and Pizza

You feel good about yourself when you’ve adhered to your diet and it seems to be working. You beat yourself up when you veer off your diet and try to overcompensate by eating less the next day.

Solution: First, it’s important to realise that you may cheat on your diet simply because it is too strict and your body needs more nutrients. If that’s the issue, then ensuring your diet is well-balanced is the key to getting back on track. Next, if you tend to binge eat due to stress or anxiety, then addressing your emotions is the solution, not forcing yourself to eat less or have more willpower to reject the next temptation.

Related: Lose Weight. Gain Health

4. You Spend an Exorbitant Amount of Time Thinking About Your Weight and Diet.

asian man thinking

You find yourself constantly thinking about what you’ve eaten or are going to eat to the point that it distracts you from all other activities. You’ve also started to lose interest in things that used to delight you and concentrate on planning your meals instead.

Solution: Being too strict with yourself can cause you to burn out quickly and pick up unhealthy eating habits instead. Alternatively, if you simply focus on eating at consistent times and having balanced meals, you will be able to see real and lasting results, while not sacrificing the time and energy for other things in your life.

Related: Exercise Vs Diet

5. Your Dieting Habits Distance You From Friends and Family.

Young girl eating oatmeal with berries after a workout

You find yourself rejecting meals with your family and friends because you don’t want to be tempted to eat “bad” food.

Solution: There are ways to enjoy healthy meals in social situations. For example, you can bring your own food to a gathering, or suggest going to a restaurant where you know you can eat healthily.

Read these next:


  1. Fetters, K. A. (2014, Nov 17). The Difference Between Actual Weight Gain—and Normal Fluctuations [Website].
    Retrieved November 2016 from

  2. Holmberg, M. (2015, Feb 24). 5 Red Flags That Show You’re Taking Healthy Eating Too Far [Website].
    Retrieved November 2016 from

  3. Mitchell, E. (2014, Oct 28). 5 Signs You’ve Taken Your Wedding Diet Too Far [Website].
    Retrieved November 2016 from