Don’t Get Sucked Into Diet Culture

By Holly Farrell

What is Diet Culture?


Diet Culture refers to a set of beliefs and values that idealize thinness and equate body size with health, success, and moral virtue. It promotes the idea that there is one ideal body size and shape and that achieving that ideal requires strict control over one’s diet and exercise habits. From a young age, diet culture teaches us the shoulds and the should nots of eating, weight, and exercise. Here you will find some tips so you don’t get sucked into diet culture.


Diet culture is so ingrained into our society that diet culture behaviors seem normal. Daily we are met with diet culture messages, are being prescribed a false sense of control over our weight, and are being taught to diet to be “accepted.”
 
But the costs of diet culture can’t be ignored. I’ve worked with countless clients who have put off vacations, time with friends, and participation in activities that they truly love because of their weight. You’re not alone if you’ve dumped hundreds or even thousands of dollars into different programs & “health foods,” tried countless diets, and have let dieting steal your life. Diet culture is a thief of time, happiness, money, and more.

The Impact of Diet Culture


Some potential impacts of diet culture include:

  • Disordered Eating/ Eating Disorders
  • Weight Cycling
  • Poor Body Image
  • Nutrient Deficiencies
  • Stress and Anxiety
  • Poor Mental Health
  • Social Isolation
  • An Unhealthy Relationship with Food

Doesn’t sound like fun, huh? But don’t worry, the good news is that there is another way!

Steer Clear of Diet Culture

Although it is challenging to completely shut out diet culture, there are ways to create distance,
educate yourself, and foster a more positive relationship with food and your body.
 
The first step is learning how to recognize diet culture. Here are a few qualities of diet culture to
look out for:

  1. A strong emphasis on weight
  2. Attaches morality to foods such as labeling foods as “good” and “bad”
  3. Promotes body shame and body idealization
  4. Uses phrases like “cheat day,” “guilt-free,” “clean”
  5. Promotes before and after transformations
  6. Encourages exercising to “earn” your food or a way to burn off your food
  7. Makes promises that seem too good to be true
  8. Restrictive eating patterns such as calorie counting, cutting out food groups, setting times
    when you can/can’t eat, and more. (Please note this is referring to restrictive eating patterns that are NOT medically prescribed. Please follow recommendations from your doctor).

If you come across any of these qualities, it is probably diet culture talking and you should run the other way. There are many ways to create space between yourself and diet culture. Here are five things you can begin exploring.

  1.  Remove Food Labels. We as a human are not good or bad because of the foods we eat. When we label foods as “good” and “bad” or “healthy” and “unhealthy”, we attach morality to the food.  Instead, practice using neutral labels with your foods. Some ideas can be describing food based on its taste or texture (crunchy food, sour food) or using words like “fun,” “satisfying,” and “flavorful.”
  2. Focus on your Overall Health, not weight. Weight is not the be-all end-all of health, but many times all our attention goes to the number on the scale. Instead of focusing on weight, focus on activities that promote physical and mental well-being such as movement, quality of sleep, hydration, stress management, balanced nutrition, and more!
  3. Set Boundaries. Who do you surround yourself with, both in life and on social media? Surround yourself with people that align with your views on nutrition, bodies, and movement. Politely decline conversations about dieting and weight loss, either remove yourself from the conversation or attempt to change the subject. On social media, unfollow any accounts that do not serve you or support your beliefs.
  4. Be a Critical Thinker. Misinformation is rampant.  If you hear or read something that interests you, challenge you to do some research yourself before taking the advice on information as it is. First check if the information is from a credible source (a dietitian, doctor, or other medical professional). Second, do your own research, look for reputable sources, and scientific articles, or ask your health professional for their thoughts.
  5. Find a Form of Movement that you Truly Love. Movement should be fun and something you enjoy! If you find yourself dreading movement, explore a new habit and routine. Find something that makes you feel good.
  6. Practice Intuitive Eating. Intuitive Eating was developed by two registered dietitians and is an approach to eating that connects us to our body’s ability to fuel itself. It teaches us how to listen to our body’s natural hunger and fullness cues, promotes a healthy relationship with food, and teaches us to enjoy movement and be appreciative of our bodies. The first principle of intuitive eating is to “reject the diet mentality,” challenging one to let go of beliefs around dieting and weight loss. You can read more about inutile eating here or work with a dietitian who specializes in Intuitive Eating.

 
At one point in our lives, we have all fallen victim to diet culture. It is hard to escape and unfortunately, it doesn’t seem to be going anywhere. But you have the power to make decisions that are best for YOUR health. I hope you find freedom from diet culture.

Leave a Comment

Your email address will not be published. Required fields are marked *