How to Ditch Diet Culture (and Live a Happier life)
Diet culture falsely promotes thinness as the indicator of virtue and health. It glorifies patterns of disordered eating, promotes fatphobia, perpetuates white supremacy ideology, and sucks the joy right out of life! Even though it is ingrained in our society, there are ways to ditch diet culture and live a happier life.
Get rid of arbitrary food rules.
Avoid labeling foods “good” or “bad” unless you mean it tastes good or bad.
If you don’t “trust” yourself around certain foods, you’ve likely created scarcity around it which makes you more likely to binge it.
Only eating at certain times (intermittent fasting) is still food restriction
There is no reason to cut out entire food groups without an intolerance or allergy because your body needs carbohydrates, protein, AND fat to function properly.
Fun fact: The Ketogenic (Keto) diet was developed to reduce seizures in folks with epilepsy but can also be quite dangerous in those with other conditions like diabetes. Please check with a qualified medical provider before cutting out food groups.
Pay attention to your body’s hungry/full signals. This may be something you need to relearn slowly.
Eating snacks throughout the day can help sustain your blood sugar which allows your brain and body to function.
1200 calories per day is not enough to sustain an adult human. You may lose weight in the short term but this level of starvation comes with long term negative changes to your metabolism.
Find fun ways to be active that are not centered around weight loss.
Try focusing on functional fitness goals and don’t just look at the calories burned in a workout.
Leave the fitness tracker off if you find yourself constantly looking at it.
Wear clothes that fit comfortably and make you feel good.
Your body is supposed to change throughout the lifespan. It’s normal to not fit in your jeans from high school or have the same size body you did before having a baby
Wear the darn shorts if you want to!
Resist body checking.
Body checking is fixating on changes in your body size, shape, or appearance. If you frequently weigh in, take body measurements, try on clothing that used to fit, or look at certain body parts in the mirror often, be aware that these tendencies are associated with disordered eating and body dysmorphia.
Skip weighing in.
You can always ask if you absolutely need to be weighed at a medical appointment or ask them to take a blind weight where you don’t see the number.
There are many indicators of health better than weight/BMI that your healthcare providers can track such as blood pressure, resting heart rate, blood sugar, etc.
Aim for body neutrality instead of body positivity if that feels more attainable.
Gaining or losing weight are morally neutral. Your value as a human has nothing to do with the scale!
Your weight is one of the least interesting things about you.
“The Body Is Not an Apology” by Sonya Renee Taylor has some great information about this!
We know it can feel overwhelming to interrupt the ways diet culture has infiltrated our lives and minds, but we are here to support you with size inclusive medical and mental health care. Remember that your body is a GOOD body because ALL bodies are good bodies.
Our practice in Asheville, NC offers appointments Monday-Thursday and can help answer any questions you might have! Contact us to schedule an appointment.
