Diet culture is everywhere. It’s on our social media feeds, in the ads we see and even in the advice we get from friends and family. Fad diets, quick fixes, body shaming, weight loss supplements and the Ozempic craze are just a few ways diet culture has shaped how we think about health and wellness.
Often framed as well-meant advice, diet culture sets unrealistic beauty standards and makes us feel bad or downright horrible about our bodies and our food choices. Many of us end up feeling guilty, anxious and stuck in an endless cycle of dieting, trying to reach an impossible ideal.
“Diet culture refers to the pervasive societal obsession with dieting, weight loss and body image,” said Jennifer Sesley, a registered dietitian with Banner Health. “It promotes the idea that achieving a certain body size or shape equals health, happiness and success. In reality, it can lead to harmful behaviors like disordered eating, body dissatisfaction and low self-esteem.”
But what if there was a better way? What if you could break free from diet culture and build a healthier relationship with food and yourself? You can! Read on to understand the harmful ways diet culture may influence you and how to feel better about your body and eating habits.
The sneaky ways diet culture affects us
Diet culture is everywhere in society. It impacts not just women but individuals across diverse gender identities. Here are some subtle and sneaky ways it may be influencing how you feel, think and act when it comes to diet and exercise:
The illusion of the “perfect body”
Diet culture loves to tell us that there’s one perfect body type: thin. This constant pressure to conform to unrealistic body ideals can make us feel bad about ourselves if we don’t look like that.
Food guilt
“A moment on the lips, a lifetime on the hips” is a dieting phrase that has got to go. It creates black-and-white thinking that creates food guilt.
“This type of thinking labels foods as good or bad, making us feel like we’re failing if we eat something from the bad list,” Sesley said.
Yo-yo dieting
The promise of a new diet that will finally give you desired results is tempting. But most diets are unsustainable and often lead to a cycle of restriction, bingeing and feeling like you’ve failed when, in reality, the diet is what’s failing.
Exercise obsession
“Just 10 minutes a day of these leg exercises can have you beach ready in no time!” Diet culture often promotes fitness to control weight rather than focus on its health benefits. This can drive people to engage in excessive exercise routines, leading to physical exhaustion, injury and neglect of other aspects of health.
Comparison trap
Social media bombards us with pictures of people who look perfect. This can make us feel bad about ourselves because we don’t look as good as them.
Health misinformation
“Diet culture spreads myths and misinformation about health and nutrition, leading to confusion about what it truly means to be healthy,” Sesley said. “This can result in adopting fad diets and harmful practices.”
Fatphobia
Diet culture says it’s bad to be big, but that’s not true. “This belief stigmatizes larger bodies and can lead to fatphobic beliefs and fat-shaming towards yourself and others,” Sesley said.
Self-worth tied to appearance
In society, your value is often tied to your appearance rather than your accomplishments, character or talents. This can lead to feelings of shame and low self-esteem.
Family influence
Many families unknowingly contribute to diet culture. Even if well-intentioned, comments about weight, food choices or appearance can still create harmful beliefs and behaviors.
“Diet culture often runs in families, with attitudes and behaviors around food and body image being passed down through generations,” Sesley said. “Growing up in this environment can perpetuate harmful cycles of disordered eating and negative body image.”
Build a better relationship with food and self
There’s no way to hide from diet culture, but there are some things you can do to clap back at it. Sesley shared some tips that can help:
- Ditch dieting: It’s time to say goodbye to restrictive diets and hello to intuitive eating. Listen to your body’s hunger and fullness cues. Eat when you’re hungry, stop when you’re full and choose foods that make you feel good, physically and emotionally.
- Practice self-compassion: Be kind to yourself. Understand that everyone has days when they might overeat or choose less nutritious options – and that’s okay. Treat yourself with the same kindness you’d offer a friend.
- Challenge food rules: Start questioning the rules you’ve grown up with. Why do you think you shouldn’t eat carbs after 6 p.m.? Who decided this? Often, these rules don’t make much sense – or are even based on science – when you think about them. Allow foods to fit into your diet without judgment.
- Focus on health, not weight: Shift your focus from weight loss to overall health. Participate in exercise you enjoy, eat a balanced diet rich in nutrients and prioritize your mental and emotional well-being. Health is multi-dimensional and not defined by the number on the scale.
- Curate your social media: Unfollow accounts that make you feel bad about your body or push diet culture messages. Instead, follow people and organizations that promote body positivity, health at every size and intuitive eating.
- Avoid quick fixes: Don’t fall for the allure of quick fixes or fad diets promising rapid weight loss. These often come with health risks and rarely lead to long-term success. Remember, sustainable changes take time and patience.
- Seek support: If diet culture has a strong hold on you, consider speaking with a therapist, dietitian or a support group that focuses on building a healthy relationship with food and body image.
Wrapping it up
Diet culture can greatly impact how we view food, our bodies and ourselves. But remember, you deserve to feel good in your skin, just as you are, and to have a peaceful relationship with food. Your diet or weight does not determine your worth.
