Why the TikTok “Three-Bite Rule” Might Be Doing More Harm Than Good

I’ll be honest—I don’t even have a TikTok. 😂 But word travels fast, and lately I keep hearing about this viral trend called the “Three-Bite Rule.” The idea is that when you’re faced with an indulgent food—say cake, cookies, or fries—you should only allow yourself three bites before putting the fork down.

Sounds clever, right? Just enough to “taste without going overboard.” But here’s the problem: this isn’t actually mindful eating—it’s restriction in disguise.

Why the “Three-Bite Rule” Isn’t So Healthy

1. It’s rooted in scarcity, not freedom. Telling yourself you can only have three bites immediately creates pressure, guilt, and the likelihood of overdoing it later.

2. Humans thrive with freedom. Studies show that when people give themselves unconditional permission to eat, cravings often decrease, stress lowers, and food loses its “power.”

3. Restriction backfires. The more we tell ourselves “no,” the more likely we are to obsess over the very food we’re trying to control.

Bottom line: this “rule” teaches people to fear food rather than enjoy it.

What to Try Instead: Creating Freedom Around Food

If rules don’t work, what does? Food freedom. Here are a few ways you can start practicing it:

• Get curious about your food: I truly believe when you sit down to eat and marvel over how each ingredient is healing and fueling your body, you’ll not only want to fuel your body with nutrient-dense foods most of the time. You’ll leave room for fun without guilt- because eating certain foods just because they bring you joy or nostalgia is enough of a reason to include them.

• Slow down & check in: Instead of counting bites, notice how the food tastes, how it makes you feel, and when you naturally feel satisfied and full.

• Remove “good” and “bad” labels: Food is food. Some choices fuel your body differently than others, but attaching morality creates unnecessary stress.

• Trust your body: This honestly might be the hardest truth to believe but I promise , over time, you’ll notice your body actually craves balance when you let go of rigid rules.

My Personal Take:

I can honestly say that embracing food freedom has changed my life.

When I let go of strict rules:

• My stress around food decreased.

• Maintaining a healthy weight became easier and more sustainable.

• My gut health improved (hello better digestion 👋).

• And maybe most importantly—I’m just happier.

This is why I coach my clients to chase freedom over restriction. Health isn’t found in TikTok rules—it’s built in sustainable habits and a positive relationship with food.

Want More Food Freedom Inspo?Here are a few Instagram accounts I love that share incredible resources around this approach:

• @find.food.freedom- love her sarcastic approach

• @thewellful- simple quick Inspo you can use as mantras for the day

• @nutritionstripped - her genuine caring approach really shines through

Comment below and tell me—what food rule have you been holding onto that you’re ready to break free from?”

WANT MORE DIRECTION?

Start your journey at Body By Hannah by booking a fitness consultation. In this one hour meeting, we cover, in depth, your fitness goals, your current exercise and nutrition habits, and any relevant health history. You’ll also perform a movement assessment so we can spot any muscular imbalances, assess your fitness level, and see your strengths and weaknesses. It helps YOU get clarity on the best path forward to reach your health goals and helps US develop an appropriate starting point for your personalized fitness plan.

How To Quit Dieting

Why Can't We Quit Yo-Yo Dieting?

In a world obsessed with quick fixes, the cycle of yo-yo dieting has become a familiar pattern for many of us. The promise of rapid weight loss, the allure of shedding pounds in weeks, and the belief that the next diet will finally be *the one* are hard to resist. But as we repeatedly dive into these diets, lose weight, gain it back, and start again, we might wonder: why can't we just quit yo-yo dieting?

The Allure of Instant Results

One of the reasons yo-yo dieting culture has prevailed is because it offers immediate gratification. In a society where we expect instant results, the idea of losing weight quickly is appealing. Fad diets promise transformations in short time frames, playing on our desire for a "quick fix" rather than long-term, sustainable health.

Yo-yo dieting is also wrapped up in emotional rewards. The initial success of losing weight can give us a sense of accomplishment, validation, and control. When we see the scale drop, it’s an immediate signal that our efforts are “working,” reinforcing the behavior. However, this high is often short-lived.

The Biological Battle

What makes quitting yo-yo dieting even harder is that our bodies are wired to resist these dramatic weight changes. When we restrict our calorie intake or deprive ourselves of certain foods, our metabolism can slow down, and hunger hormones can spike. This biological response is the body’s way of protecting itself against starvation, but for us, it often leads to frustration and, ultimately, giving up on the diet.

Once we start eating normally again, the weight returns (and often with extra pounds). This weight gain often feels like failure, which pushes us to start another restrictive diet. And the cycle continues.

Psychological Traps of Diet Culture

The cultural obsession with thinness also plays a significant role in perpetuating yo-yo dieting. Media and societal standards have ingrained the idea that thin equals healthy and beautiful. This constant pressure to meet unrealistic body ideals can drive us to diet again and again, even when we know it's not sustainable.

On top of that, diet culture often frames food as “good” or “bad,” creating a guilt-driven relationship with eating. We feel proud when we eat “clean” and guilty when we indulge. This black-and-white thinking about food can lead to binge-eating or overeating once we “fall off” a strict diet, reinforcing the cycle.

Breaking Free from the Cycle

Escaping the clutches of yo-yo dieting requires a shift in mindset and habits. Here are some strategies to break the cycle and find freedom with food:

1. Focus on Sustainable Changes

Instead of chasing fad diets, prioritize long-term, sustainable habits. Embrace gradual changes that you can stick with for the rest of your life, such as eating more whole foods, cooking more meals at home, or incorporating more physical activity. When your focus shifts from a quick fix to lifelong health, the pressure of constant dieting starts to lift.

2. Embrace Intuitive Eating

Intuitive eating is about listening to your body’s hunger and fullness cues and building a positive, guilt-free relationship with food. Instead of labeling food as “good” or “bad,” allow yourself to enjoy all foods in moderation. Trust that your body knows what it needs and when it’s had enough. This approach reduces the need for restrictive diets and helps prevent the binge-restrict cycle. Try this Intuitive Eating Worksheet.

3. Set Non-Weight Goals

One of the most freeing things you can do is set goals that aren’t tied to the number on the scale. Focus on things like increasing your energy levels, improving your strength, or enhancing your overall well-being. When you set performance-based or wellness-focused goals, the pressure to lose weight quickly fades, and you’re more likely to stick with your healthy habits. When you realize that food HELPS you reach performance goals, it can be very freeing.

4. Practice Self-Compassion

Finally, give yourself grace. Breaking free from yo-yo dieting is a process, and it takes time to rewire your habits and mindset. Celebrate the small victories and be kind to yourself when you slip up. Self-compassion helps you build a healthier, more sustainable relationship with food and your body.

Finding Freedom and Fun in Your Health Journey

The key to breaking the yo-yo dieting cycle is to find joy and balance in your health journey. Instead of seeing health as a rigid set of rules, view it as an evolving process that includes both nutritious foods and treats, both movement and rest. Finding freedom in food means rejecting the extremes of dieting and embracing the beauty of flexibility.

You don't have to be on a diet to be healthy. By focusing on long-term wellness, listening to your body, and rejecting diet culture, you can break free from the endless cycle and rediscover the fun in taking care of yourself. After all, health is about feeling good, inside and out.

Yo-yo dieting thrives because of quick-fix promises, societal pressures, and deep-seated emotional patterns. But by embracing a more intuitive and compassionate approach, you can break free from the cycle. Sustainable health is about finding balance, enjoying food, and making gradual changes that enhance your well-being for life. The next step in your health journey doesn't require a diet — it requires a mindset shift.