Figuring out how diet culture has shaped your lifestyle — from your eating habits to the way you talk about your body — is a crucial first step in avoiding its negative effects on your well-being, says Zumpano.
If you think diet culture has had a negative effect on you, here are six ways you can shift your mindset from diet culture and learn to treat your body and mind better, even in the face of body shaming and diet scrutiny .
1. Talk to a registered dietitian, especially if you have a health problem
If you feel like diet culture has caused you to struggle with food- or weight-related issues, consider seeing a registered dietitian, such as Zumpano and Cordella.
This is an especially important step if you have diabetes, high blood pressure, or other medical conditions that can affect your appetite, metabolism, and physical activity. It is in these cases that participating in fad diets or other unhealthy trends surrounding weight loss and fitness on social media or elsewhere can be even more harmful to your health.
“My No. 1 recommendation would be to see a dietitian,” says Zumpano. “We are trained in nutrition, we can tailor people’s diets to their goals, and we make sure you meet all your macro and micronutrient needs.”
Registered dietitians can take insulin, blood sugar levels and triglycerides into account if you have diabetes or heart disease, for example. They can fine-tune your diet under medical supervision and help you with any nutrition-related goals you may have.
If you need help finding a registered dietitian, consider using the Association for Size Diversity and Health (ASDAH) Health at Every Size provider directory. Note: ASDAH owns the Health at Every Size trademark.
2. Be skeptical of what you see on social media
Don’t believe everything you see on Instagram, TikTok and other social media sites. Think critically about the content you view and who created it, says Nasrawi. Social media platforms are often flooded with brands trying to sell you something and influencers who get paid to promote certain products and lifestyles to you.
“Check their credentials before taking what they say at face value when giving nutritional advice,” says Nasrawi. “People can be motivated by sponsorship, rather than the health of their viewers.”
Or switch off from diet and lifestyle content on social media altogether, Zumpano says. Instead, turn to trusted, science-based organizations for credible information, such as the Cleveland Clinic or the Centers for Disease Control and Prevention, she suggests. If you have a health problem, seek information from relevant organizations such as the American Heart Association or the American Diabetes Association.
RELATED: What makes someone an expert in food and nutrition?
3. Don’t fall for ‘quick fixes’ or one-size-fits-all approaches
Diet culture promotes a stark, black-and-white view of nutrition and body ideals: food is “good” or “bad” and you are either “thin” or “fat.” This limited thinking doesn’t work and can harm your health in the long run.
Any person, company or diet that promises you will lose weight quickly or forces you to strictly restrict calories or cut out entire food groups is not sustainable. “Spreading the message that there is only one universal way of eating that will solve everyone’s problems is really, really dangerous,” says Cordella.
“It has to be much more individual and there are many nuances to take into account,” Cordella explains. “We all have unique makeups, so just because a diet works for one person doesn’t mean it will work for someone else.”
If you want or need to make weight changes, your goals should be slow, steady, and sustainable. Remember: As mentioned earlier, restrictive diets can lead to weight cycling patterns that are difficult to stop.
4. Choose healthy food, not diet food
Instead of cutting out carbs or counting calories, plan your meals based on whole foods. It’s better to adopt a diet that, as a rule of thumb, steers clear of packaged, highly processed diet foods, says Cordella.
For example, instead of consuming things like protein bars, low-carb crackers, or sugar-free ice cream, you can instead opt for nutritious, whole foods like fresh fruits and vegetables, fish and lean meats, and nuts, seeds, and olives. oil, Cordella suggests.
She points to the Mediterranean diet as a general guide to grocery shopping. It is important to note that the Mediterranean diet is not a restriction-based or fad diet. Rather, it’s a science-based, heart-healthy eating pattern that focuses on nutritious, plant-based foods in your diet. It also emphasizes eating meals with family and friends and enjoying conversation together.
There are many ways to incorporate these types of foods into your life, and there is no one right way to do it. These foods can be prepared in many different ways with a variety of different seasonings.
RELATED: 11 Easy Mediterranean Diet Recipes for Beginners
5. Reframe the way you think about food
It’s important to focus your diet and mindset on nourishing your brain and body, rather than simply trying to be as thin as possible.
One way to do this is to ask yourself whether what you eat gives you energy, helps you focus on work or exercise, and improves your mood instead of making you feel lethargic, Cordella suggests. A holistic approach like this can help you reshape the way you look at food and weight, she adds.
According to Zumpano, there are other important questions to consider besides weight loss or the number on the scale:
- “How is my mental health?”
- “How are my memory and cognition?”
- “How is my sleep?”
- “How well do I recover from exercise?”
- “How are my blood pressure, blood sugar levels and cholesterol?”
6. Work on body acceptance
There are many different ways to practice body acceptance. For example, try catching yourself when you are “fat-talking” (talking about body weight or size in a negative or disparaging way) to yourself or to friends and family and replace these words with kinder, more complimentary thoughts about your body. .
Try not to edit your photos before posting them on social media, and understand that there are many different body types that are healthy, says Cordella. Or, instead of setting a goal to lose 10 pounds, consider setting a goal to strengthen and strengthen your body or cooking more at home instead of eating out.
Finally, understand that there are many factors at play when it comes to weight. Genetics, lifestyle, and socioeconomics are all moving parts that can play a role in a person’s health trajectory.
“Believe that ‘healthy’ comes in all sizes, and that it is not necessary to meet societal expectations,” says Cordella.
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