Experts agree that healthy eating and an active lifestyle are key to physical, mental, and social well-being. But in today’s world, this simple truth has been overshadowed by an unhealthy focus on our appearance. Society’s obsession with body shape, fueled by advertising, social media, and diet culture, has made wellness about looking a certain way rather than feeling good in our own skin. The result? A billion-dollar industry pushing the myth that dieting works, even though the evidence shows it doesn’t.
As we approach the holiday season, filled with tempting treats, it’s time to challenge diet culture and focus on what really matters: health, not appearance.
The Dark Side of Diet Culture
For many, the pressure to achieve a “perfect” body has turned food into a source of stress rather than enjoyment. Dieting has become synonymous with restriction, and for most, these restrictions lead to excessive food consumption. In fact, studies show that 95% of diets fail in the long term, with people often regaining the weight they lost—sometimes even more—once they stop dieting. Restrictive diets slow the metabolism, making it harder to maintain weight loss. The solution? Stop focusing on weight as a marker of health. Instead, embrace behaviours that promote overall well-being, like regular exercise, eating nourishing foods, building meaningful social connections, and managing stress.
Diet culture has had a long history of misinformation. Remember the low-fat craze of the 1980s? Back then, health organizations worldwide promoted low-fat diets, despite a lack of solid evidence to support them. Instead of helping, these diets led to the rise of sugary, low-fat processed foods. Today, we know that this approach didn’t prevent heart disease; in fact, it may have contributed to the crisis we face now. Yet, many people still cling to the idea that low-fat equals healthy, proving how deep diet culture’s roots run.
Intuitive, Healthy Eating
Thankfully, we are beginning to shift away from the harmful mindset that equates health with thinness. Intuitive eating, a concept introduced in 1995 by Registered Dietitians Evelyn Tribole and Elyse Resch, encourages a healthier, more balanced relationship with food. It’s about tuning in to your body’s natural hunger and fullness cues, rather than following arbitrary diet rules. Intuitive eating helps you reconnect with the innate ability we all have to know when to eat, what to eat, and when we’ve had enough.
Just like infants instinctively know when to eat and when to stop, intuitive eating encourages us to trust our body’s natural signals. But as we grow older, societal pressures and dieting messages make us lose touch with these instincts. Intuitive eating helps us rediscover that connection and find food freedom, without the guilt or shame that diet culture imposes.
The Science Behind Intuitive Eating
Research supports how intuitive eating offers a range of health benefits. Studies involving over 200 participants have found that people who practice intuitive eating experience improved body image, lower cholesterol, and reduced anxiety and eating disorders. This approach aligns with the Health at Every Size (HAES) movement, which promotes weight inclusivity and focuses on behaviours that support well-being rather than weight loss. In contrast to chronic dieting, intuitive eating encourages a more balanced, non-judgmental relationship with food and body image.
Practicing Healthy Eating
Embracing healthy eating patterns requires one to unlearn the restrictive habits taught by diet culture. The following principles can help you get started. Take your time and incorporate them at your own pace, remembering that each step brings you closer to a healthier mindset around food and body image.
1. Reject Diet Culture
Dieting is not the solution—it’s simply a temporary fix. Say goodbye to diet books, podcasts, and blogs that promote rigid eating rules. Toss out the scale, buy clothes that fit comfortably, and focus on activities that promote health, not appearance.
2. Tune In to Your Hunger
Your body knows when it needs fuel. A growling stomach or a foggy brain are clear signs that it’s time to nourish yourself. Start listening to these signals and trust your body’s wisdom.
3. Make Peace with Food
Give yourself permission to enjoy all foods—without guilt. Just as children instinctively reach for what they want to eat, allow yourself the same freedom to enjoy the foods that bring you joy.
4. Challenge the “Food Police”
The negative voice in your head that labels food as “good” or “bad” is a product of diet culture. Learn to counteract this with positive self-talk, reminding yourself that all food can be part of a balanced, healthy life.
5. Respect Your Fullness
Trust that your body will let you know when it’s had enough. Pay attention to cues of fullness and satisfaction, and remember that overeating sometimes is part of being human. Be gentle with yourself.
6. Discover the Satisfaction Factor
Eating is not just about fueling your body—it’s about enjoyment too. Pay attention to how food feels, tastes, and smells. Choose meals that bring you pleasure, and share those moments with others to enhance the experience.
7. Acknowledge Negative Feelings
External triggers, like societal pressures or negative body image, can still affect you. When this happens, recognize those feelings and treat yourself with compassion. Practice positive affirmations to reinforce your sense of self-worth.
8. Respect Your Body
Accept your body as it is. Just as you wouldn’t try to squeeze into shoes that don’t fit, don’t try to force your body into an unrealistic shape. Your body deserves dignity, regardless of its size or shape.
9. Move for Joy
Exercise is an important part of a healthy lifestyle—not to lose weight, but to feel good. As you incorporate movement into your routine, focus on the energy it brings and celebrate the joy of an active life.
10. Honor Your Health
Eating is a celebration of life. Enjoy nourishing foods that make you feel good, but remember: it’s not about perfection. Embrace balance by resting, moving your body, and spending time with people who make you feel connected and supported.
Resources for Intuitive Eating
To deepen your understanding of intuitive eating, check out the following resources:
- Eat to Love by Jenna Hollenstein offers practical exercises to help heal your relationship with food and your body.
- Body Kindness, a podcast by Rebecca Scritchfield, explores how to cultivate a kind, compassionate relationship with your body.
When to Seek Professional Help
While intuitive eating is a self-driven journey, it’s not always easy to navigate on your own. If you find yourself struggling with negative thoughts or behaviours related to food and body image, a therapist can help. A trained professional can offer support and guidance, helping you break through unhealthy patterns and rediscover a healthy, balanced relationship with food. If you’re interested in learning more about intuitive eating or need support, reach out to us for help.
The holidays don’t have to be stressful when it comes to food. Let go of the guilt and enjoy the season with a healthier mindset—one where food is a source of nourishment and joy, not anxiety.