The body needs care, not punishment disguised as discipline.

There is a real difference between care and punishment, and the second one often borrows the vocabulary of the first. Discipline that runs on self-contempt can look impressive for a while, but it is fueled by dislike, and dislike is not a renewable resource. Bodies respond better to steady attention than to penalty. What lasts is the thing you do because you want to feel well, not the thing you do because you are angry at yourself.

Listen to the tone in your head during exercise or eating. If it sounds like a punishment, try replacing the sentence rather than the workout. Ask what you would do this week if the goal were feeling better rather than settling a score.