Navigating Diet Culture in the New Year.
As the new year begins, the air is thick with "New Year, New Me" sentiments and conversations about diets and weight loss seem to be everywhere. We switch from food abundance, where chocolates and wine are free flowing to talk of restriction and ‘this time it will be different’. For people working to heal their relationship with food, this conversation can be triggering. If this resonates with you, know that you’re not alone.
Why Diet Culture Can Be Triggering
Diet culture often promotes restriction, focusing on what we "can’t" or "shouldn’t" have. This mindset can lead to a vicious cycle:
Increased Cravings: The more we tell ourselves we can’t have something, the more we want it.
Hyperfocus on Food: Constantly thinking about what we’re eating (or not eating) can dominate our thoughts.
Binging: Restriction often leads to overeating, leaving us feeling out of control and stuck in guilt.
This isn’t a personal failure—it’s the predictable result of restrictive dieting.
You Don’t Have to Engage in Diet Talk
When everyone around you is chatting about their latest diet or weight-loss goals, it’s easy to feel pressure to join in. But here’s a reminder: you don’t have to participate.
If these conversations feel triggering or uncomfortable, here are a few strategies:
Change the Subject: Gently steer the conversation in a different direction. For example, “Oh, that’s interesting. Have you heard about [insert non-food-related topic]?”
Excuse Yourself: If the conversation becomes too much, it’s okay to step away. Your mental health and well-being come first.
Set Boundaries: If you’re close to the people involved, you might feel comfortable saying something like, “I’m trying to focus on a different approach to health right now, so I’d rather not talk about diets.”
Focus on Nourishment, Not Restriction
Instead of dieting, consider what truly nourishes you—mind, body, and soul. This might mean:
Enjoying foods that make you feel energised and satisfied.
Practicing moderate, considerate movement that you genuinely enjoy rather than seeing movement as a punishment.
Prioritising rest, connection, and self-care.
Protecting Your Peace Is a Powerful Choice
Healing your relationship with food takes time and intention. By tuning out the noise of diet culture and listening to your own needs, you’re creating space for a healthier, more balanced approach to life.
So this year, let’s ditch the diet talk and focus on what really matters: feeling good, being kind to ourselves, and living fully.
Have you found ways to navigate diet culture in your life? Share your thoughts below—I’d love to hear from you!