Self Compassion and GLPs for Weight loss with Melissa Mitri, RD
Have you ever noticed how two people can follow the exact same weight loss plan, yet one sees results right away while the other struggles to move the scale at all?
It can feel frustrating, discouraging, and even unfair. Without self-compassion, that experience often spirals into guilt or the belief that success isn’t possible.
That’s exactly why today’s conversation matters. I’m joined by Melissa Mitri, a registered dietitian, weight loss expert, and the owner of Melissa Mitri Nutrition, a virtual practice that specializes in sustainable weight loss. Melissa also works as a freelance writer and health consultant, sharing her expertise on nutrition and wellness. In her practice, she helps clients achieve lasting results both on and off GLP-1 medications, with a refreshing approach that focuses on what to add to the diet for maximum nutrition and satisfaction instead of what to restrict.
Today, Melissa and I dive into the role of self-compassion—not just in making food and exercise choices, but also in decisions around whether or not to use medication as part of a weight loss plan.
Let’s take a closer look at why being kinder to yourself could change everything.
The Missing Piece in Weight Loss: Self-Compassion
When it comes to weight management, one of the most underrated tools is self-compassion. A lot of people start out expecting quick, steady results, and when the scale doesn’t move or when they compare themselves to someone else, it feels discouraging. For example, two people can follow the same plan in the same house, and one drops weight fast while the other barely sees a change. Without self-compassion, that difference can turn into guilt or the feeling that success just isn’t possible.
So what exactly is self-compassion? It’s basically being kind to yourself when things don’t go perfectly. Instead of thinking, “Ugh, I messed up again, I can’t do this,” it’s more like, “Okay, I’m human. Slip-ups happen. Let’s move on.”
Because honestly, slip-ups are inevitable. Stress, being busy, or just life in general will get in the way sometimes. The point isn’t to be perfect, it’s to shift from blame to curiosity. Instead of obsessing over why you ate those crackers last night, ask, “What led me there, and what can I try differently next time?” Maybe it was skipping lunch, or maybe it was just stress. Once you know, you can find another option like tea, a walk, or texting a friend—something that supports you without the guilt spiral.
The same goes for workouts. Missing one doesn’t mean you’ve blown everything. If you’re sick or exhausted, pushing through a hardcore session isn’t actually helpful. A short walk or even rest might be the better choice. Self-compassion says, “It’s okay. I’ll get back to it tomorrow.”
And here’s some perspective. Late-night crackers? Not the end of the world. Compared to other ways people cope with stress, food isn’t the worst thing. Sure, it’s not ideal if it happens all the time, but it’s also not worth beating yourself up over.
What isn’t sustainable is being rigid. Perfect diets and strict rules usually crash and burn because they lead to restriction, guilt, and relapse. Long-term success comes from balance, flexibility, and yes, giving yourself grace.
Self-compassion doesn’t mean lowering the bar. It means facing setbacks with kindness, curiosity, and resilience. Progress won’t be perfect, but it will be more sustainable and way less punishing.
Breaking Free from Rigid Dieting
Many people who have found success with strict diets in the past often feel drawn back to them. The structure may seem comforting, and the quick results can feel motivating. But rigid dieting often leads to the cycle of yo-yo dieting—sticking to the plan for a while, then falling off, only to start over again. Breaking free from that mindset begins with shifting perspective.
Rigid thinking usually comes from the belief that missing a workout or eating outside the plan will completely derail progress. But when you take a step back, the reality is far less dramatic. Skipping a workout or eating more than usual on one day rarely has a lasting impact in the big picture of months of effort. Even consuming 500 to 1,500 extra calories in a day doesn’t automatically translate into weight gain.
The key is catching negative self-talk early and redirecting it. If you had a birthday dinner, a holiday barbecue, or just enjoyed a hot dog and beer at a social gathering, that doesn’t mean the plan has failed. What matters is what happens next. Instead of spiraling into guilt or doubling down with harsh restriction, simply return to the habits that make you feel your best. For some, that might mean going back to a balanced breakfast the next morning or resuming an exercise routine after a short break.
This mindset shift also helps restore balance around food. Allowing space for enjoyment—whether it’s dessert on a special occasion or a favorite meal with friends—makes a plan sustainable long-term. Without that flexibility, the pattern of rigid dieting and eventual burnout is almost inevitable.
Sustainability is the real marker of success. A healthy lifestyle is not about perfection but about consistency over time, with room for flexibility and grace. Progress comes not from rigid control, but from the ability to move forward after the occasional detour.
GLP-1s and Weight Management: Why Everything Feels Easier
One of the most powerful effects of GLP-1s is the reduction of what’s often called food noise—that constant mental chatter about food. For many people, food noise isn’t just the occasional craving or thought of “that looks good.” It’s the intrusive, repetitive cycle of thinking about what to eat, worrying about what not to eat, and feeling guilty afterward. When GLP-1s quiet that noise, the relief can be profound.
Clients frequently share that they feel more in control—not just of their appetite but also in social situations. Before, gatherings with food and drinks might lead to overeating, guilt, or the sense of having “failed” yet again. On medication, those same situations feel easier. Food is still enjoyed, but it’s no longer the central focus. Even alcohol often becomes less appealing. This sense of ease naturally reduces the number of “slip-ups” and the spiral of self-criticism that often follows them.
Another major change I see is how quickly people feel full. GLP-1s enhance satiety, so clients are satisfied with smaller portions. Even when they do choose a food they once labeled as “bad,” they’re far less likely to overeat because their bodies give clear signals to stop. If they push past that, discomfort usually reminds them not to repeat it. This makes staying in a calorie deficit much more achievable, which is essential for weight loss.
It’s worth noting that these medications don’t erase the importance of healthy choices—they simply make those choices easier. That word—easier—comes up again and again in conversations with clients. For someone who has battled cravings and constant hunger for years, having that struggle softened is life-changing.
Still, many people wrestle with guilt or judgment around using medication. Sometimes the harshest criticism doesn’t come from others but from within. Clients ask themselves: Why can’t I just do this on my own? I used to manage my weight without help—what’s wrong with me now? This lack of self-compassion can make the decision to start medication feel heavy with shame, even though the treatment is evidence-based and effective.
GLP-1 Medications: A Helpful Partner, Not the Whole Plan
They don’t replace healthy habits like nutrition and exercise, but they work alongside them, making the process feel so much more doable. And honestly, that matters, because obesity is now recognized as a chronic disease—it’s not just willpower. For many people, even with all the food tracking, meal planning, and workouts, progress can feel painfully slow. Biology has a way of pulling the body back toward its highest weight, especially after years of yo-yo dieting, which is why the whole process can feel so frustrating.
GLP-1s can make a real difference for the right person. They’re not magic, and they don’t work for everyone, but for many, they help quiet that constant drive to eat. And when your appetite feels calmer, eating less doesn’t feel like such a battle. A lot of clients describe it as “just easier.” They’re still meal planning and making the same healthy choices, but the effort feels lighter and the results come more steadily. That kind of momentum? Super motivating.
Of course, there are a few things to remember. Weight loss medications aren’t meant to be used solo. Even the label says they should go hand in hand with a balanced diet and regular movement. Nutrition stays central—not just for weight management, but also to protect muscle and avoid nutrient gaps. Since appetite is lower, it’s extra important to pack in foods rich in protein, vitamins, and minerals. Without that, it’s easy to miss out on essentials like Vitamin B12, Calcium, Iron or Vitamin C.
This is why having a team really matters. A physician can help decide if a GLP-1 is the right fit, while a dietitian can guide food choices to keep energy, strength, and health on track. This kind of support helps you avoid risks, like ordering medication online without proper guidance or additional support.
And let’s be real—there’s still a lot of hesitation around using medication. Some people feel shame, like, “Do I really need this? Shouldn’t I just be able to do it on my own?” But honestly, using a GLP-1 is no different from taking something for blood pressure or cholesterol. Lifestyle changes still matter, but sometimes the body needs extra help. That doesn’t erase the effort you’re putting in—it actually makes that effort work better.
In the end, GLP-1s aren’t a shortcut. They’re a complement. They don’t replace nutrition, exercise, or self-compassion, but they can make the journey feel less like a daily struggle. And for the right person, that can mean not just better results, but also a renewed sense of motivation and confidence.
Practicing Self-Compassion on the Weight Loss Journey
As weight loss conversations evolve, one theme that often gets overlooked is self-compassion. Whether someone is taking a GLP-1 medication or not, the way they speak to themselves can strongly influence their progress.
Many people fall into a cycle of judgment when things don’t go as planned. For example, after overeating, it’s common to think, “I overate today, so I might as well keep going.” But a more compassionate and factual response would be: “I overate. It happened. What can I do differently next time?” This approach shifts the mindset from shame to curiosity, opening the door to learning rather than guilt.
The same applies to exercise. Missing a workout often leads to thoughts like, “I can’t stick to this. I don’t have the ability to stay consistent.” In reality, skipping one workout does not undo progress. A more helpful reminder is: “One day will not make or break my results. I can get back to it tomorrow.” That kind of perspective prevents a single slip from spiraling into a longer setback.
Writing these affirmations down can make them even more powerful. Having a list to return to on tough days creates a grounding practice that helps keep habits moving in the right direction. Over time, this shift in self-talk makes it easier to stay consistent without letting judgment derail progress.
At the heart of weight management, success isn’t just about strategy—it’s also about kindness toward yourself. Whether it’s deciding on the right nutrition plan, building an exercise routine, or considering medications, giving yourself grace makes the process more sustainable. With that mindset, each step becomes less about perfection and more about building a healthier, lasting relationship with food, movement, and your own body.
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