In this Mini Mikkipedia Monday, I’m diving into the concept of cognitive restraint — the intentional, often skill-based ability to say “no thanks” to food when it doesn’t align with your goals. This isn’t about deprivation or dieting harder, but about building an empowering skill that helps you align your actions with your intentions. I share how cognitive restraint is developed over time (it’s not just something you’re born with), reflect on my own experience with overeating, and offer a practical roadmap of mindset shifts and tools to make restraint feel easier and more automatic. Whether you’re on a fat loss journey or just trying to regain control over your eating habits, this episode offers strategies you can start using today.

Highlights:

• Why cognitive restraint is a skill, not willpower
• The reframe that changes “restriction” into “empowerment”
• Practical strategies to build restraint (meal planning, mindfulness, visualisation)
• How your environment and daily habits impact your ability to follow through
• The power of identity and self-talk in long-term dietary success

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