Fighting the Good Fight Against Diet Culture This Holiday Season
There are two times a year that I see diet culture really amp up. The obvious one is late spring going into swimsuit season. The other is that period of time after Thanksgiving lasting until about 2 weeks into January. So, like right now. We’re smack in the middle of it.
The problem with diet culture over the holidays
The first half of that time period is filled with events specifically revolving around food. And not just food, but holiday foods. The kinds you only get during this one time of year. The kinds we’ve “restricted” all year, setting ourselves up for binging on them when they come around again each year. In my family, those foods include sweet potato casserole, buckeyes, and meat pie (family tradition...I genuinely think we are the only people who eat it and the only people who enjoy it. But man, do I look forward to meat pie season!).
Food rules can lead to food guilt
Now add in the conversation being had around these foods. “Oh, I shouldn’t.” “But I’ve been so good today.” “I can’t keep cookies in the house or I’ll eat them.” “I’m going to put on so much weight this holiday season.” The list of food rules goes on and on.
So food-centered entertainment and social gatherings coupled with demonizing and negative labeling around this same food can really leave us in a pickle.
Don’t forget about the diet culture for the New Year
Then with the second half of this time period comes “New Year New Me” and the New Years Resolutions. According to an informal study done in January 2020, three of the top four New years resolutions were to exercise more, eat healthier, and lose weight. Diet talk is everywhere. Diet culture is everywhere. The gyms are impossibly packed. How many times have you heard (or even thought) that “this is going to be the year I lose that weight.”
This is when diet culture becomes even more toxic than it was before
So now, take those things...demonized foods at the center of your social calendar, pressures to be a “new you”...and mix it all up with a big ol’ dose of family time. For some, this isn’t a problem. They have a supportive family who has jumped on the anti-diet train with them. They’ve educated themselves. And, have even started to make their own changes. This is amazing! But unfortunately, not everybody is that lucky. So many people are faced with family members that are not just deep in diet culture themselves but question your decision not to be. Others have family members that comment on their bodies or say things like “you’d be so much prettier if you’d lose weight” or some variation of the sentiment. Yikes!
. . . so what do we do?
I know this can be an especially difficult time to step outside of diet culture. Diet culture is literally screaming in your face every time you turn around. So instead, let’s talk about how to navigate it. Here are 4 tips you can use to help get through the diet culture rage this time of year.
Be mindful of your thoughts.
If you aren’t able to notice those slips back into diet culture mentality, it’s hard to do much outside of following them down the rabbit hole. So pay attention to how you are talking to yourself. Notice how you are talking about the food around you. And, how you are feeling throughout it. You may notice that being around certain people brings up more diet culture thoughts than other groups of people. This is good information to have in your back pocket as you move forward.
2. If something looks good and you want it, eat it!
Give yourself a permission slip to have that cookie. Quit judging yourself for wanting to try everything on the charcuterie board. Denying yourself is only going to make you want it more. Don’t set yourself up to binge later. I know it’s easy to get in your head about other people judging you for making that food choice. But, I’m going to go out on a limb and guess most people aren’t even going to notice.
3. Don’t be afraid to set boundaries with your family.
It is absolutely okay (and even encouraged) to ask your family and friends to not engage in diet talk when you are around. This is especially true if that diet talk is triggering for you. Hopefully, they will respect those boundaries. If they don’t respect those boundaries, give yourself permission to leave. Leave the conversation, leave the room, leave the gathering. Seriously, whichever you need to do for your own wellbeing is absolutely 100% within your right. We can’t control what other people are going to do, but I’ll be damned if we can’t choose how we respond.
4. Find new New Years Resolutions that don’t involve changing your body.
Or give up new years resolutions altogether! Why does the start of the new year have to signify some big moment of change? But if goals are your jam, consider setting goals that exist outside of diet culture. And if your New Years Resolution fumbles getting out of the gate, practice self-compassion. Seriously, leave the self-judgment back in 2020. Move forward knowing that you have not failed, you are not alone, and there is nobody telling you that you can’t just pick up where you left off.
Diet culture can be pretty hard to escape right now, but it doesn’t have to ruin your holiday season. Practice self-care, self-awareness, and self-compassion. And tell that diet culture voice inside your head that it is officially uninvited to the festivities this year!
Like what you’ve read? Let’s fight this fight together through Therapy!
As a HAES therapist, I’ve completely invested in all things self-acceptance and body image. I often work with individuals navigating eating disorders, and I can help with a wide variety of experiences. I offer counseling for binge eating, anorexia, atypical anorexia, and compulsive exercise. I also work with men navigating eating disorders, athletes, and folks struggling with maladaptive perfectionism. I primarily see my clients through online therapy in Missouri and in online therapy in Wisconsin. When you’re ready to begin working with me, follow these steps:
Contact Embodied Self Counseling to set up a 20-minute consultation.
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Other Therapy Services at Embodied Self Counseling
Fighting against diet culture is challenging, but together we can do this at Embodied Self Counseling’s St. Louis office. If you need additional support, I offer online therapy in Missouri and online therapy in Wisconsin to accommodate your busy schedule. If you have "stuff with food" that others don't get, you could be a good fit for my eating disorder treatment. Additionally, I provide a unique approach to working with atypical anorexia and perfectionism. I offer eating disorder treatment for men too. Additionally, I offer Counseling for Compulsive Exercise, I am skilled with working with athletes and providing Counseling for Athletes. Plus, I provide Eating Disorder Treatment for Men. When you’re ready, I am honored to walk alongside your mental health journey. Call now!