By: Kinga Balogh, Registered Dietitian, CDE, Reviewed and Edited by JM Nutrition Team
While most blog posts and articles around the holidays tend to focus on health-conscious food choices, how to avoid overeating and strategies to compensate for overindulgences over the holidays, we thought it was time to reflect on holiday eating through a non-diet approach.
If you’d like to experiment with the experience of a more peaceful and joyful holiday season this year, read on.
Before we outline what holiday eating through a non-diet approach looks like, let’s take a closer look at diet culture in general. Shall we?
Diet culture
The term “diet” can be used when people follow therapeutic diets for specific health conditions, such as the adherence to a gluten-free diet for folks affected by celiac disease. However, dieting with the goal of intentional weight loss has been shown for decades of research to be both ineffective and harmful.
What is diet culture?
Diet culture is a pervasive system of societal beliefs that equates thinness with health, beauty and moral virtue.
It promotes weight loss as a means to achieve higher status and personal worth. It often encourages restrictive eating habits through unrealistic and unsustainable food rules.
Furthermore, it oversimplifies body weight and body mass index (BMI). Essentially, it deems it the sole determinant of health, disregarding social determinants of health or genetic predisposition affecting body shape and size.
Diet culture also promotes the relentless pursuit of weight loss. As it does so, it often disregards the impact weight loss efforts may have on mental and/or physical well-being.
Diet culture rules
When it comes to diet, a multitude of food rules are developed.
These often specifically state what you can eat, how much you should consume and what would be the optimal timing for your meals and snacks.
When one restricts in such ways and limits the type of foods, frequency and amount of meals and snacks, despite popular belief, one’s body does not get the fuel it actually needs.
The more invested in diet culture, the more food rules and rigidity around eating habits.
Food consumption becomes an intellectual activity, where one loses touch with basic physiological signalling in one’s body, including hunger and fullness cues.
Furthermore, less attention is given to what foods are satisfying and what foods offer satiety and support one’s body to function optimally. Rather, more arbitrary food rules are followed instead of intuitive eating practices. Food is to be measured, calorie counted, and analyzed for macro- and micronutrient content, instead of to be savoured and consumed in a guilt-free way.
Consequences
The idea of “all foods fit” is rejected and individuals take pride in self-discipline and self-control. In essence, one’s trusting relationship with food and body is hijacked under the disguise of pursuing “health”.
This is the insidious nature of diet culture. And it inadvertently tends to seep into most households and social media feeds.
This approach to thinking about food and bodies is so embedded in the fabric of our society, that it can be particularly hard to identify. It masquerades as a genuine pursuit of health, wellness and fitness. For some, it is all-consuming. And it can lead to disordered eating or full-blown eating disorders.
Diet mentality is technically a mindset shaped by diet culture. As a result, folks can experience cycles of guilt, deprivation, yo-yo dieting and binge eating tendencies.
Over time, people feel disconnected from their bodies and the cues their bodies would normally give around hunger and fullness.
In addition, they obsess about food and turn down social engagements. This is done to stay loyal to their dieting commitments.
In essence, diet mentality can be a remnant of past dieting experiences or can originate from beliefs, thoughts and perceptions propagated by diet culture.
Perpetuated Diet Talk, from One Generation to the Next
Diet talk encompasses conversations about food, dietary restrictions, calories, eating habits, exercise regimens or body weight. Dieting behaviours and diet mentality are passed down from one generation to the next.
Naturally, kids and teens look at their caregivers as role models for self-care. This includes nutrition and exercise.
They also take subtle feedback from their parents around how their bodies need to conform to societal ideals and norms.
When youngsters notice that their loved ones label foods as “good or bad”, or are bombarded with strict food rules or calorie counting, they lose intuitive eating skills that they were born with.
When they are exposed to the concept of “cheat days” or hear about exercising to earn their right to eat dessert, they become uncertain about ways to take care of their bodies. As such, they begin to mistrust their bodies. They become more vigilant about food choices and activity routines. They shift focus to fixing instead of taking care of their bodies.
This dynamic can certainly trigger disordered eating behaviours, over- or under-exercising patterns and poor body image. Without a doubt.
Caregivers have the additional responsibility to educate themselves on the harmful impact of diet talk. This is vital to safeguard their kids from the toxic messages of diet culture at least in their homes.
The Dark Side of Diet Culture: Consequences of Weight Cycling
Weight cycling or “yo-yo dieting” is another known harmful byproduct of staying rooted in diet culture.
Studies have shown that most of those who pursue weight loss plans do achieve weight loss. Following the cessation of the plan, however, most people are unable to maintain a weight reduced body.
In addition, each weight loss attempt usually contributes to a recalibration towards a higher body weight.
Diet culture suggests inadvertent weight rebounds following restrictive eating periods is personal failure. Weight science suggests otherwise.
In essence, chronic dieting predisposes people to a trajectory of weight gain instead of weight loss.
Weight cycling, when contributing to significant weight fluctuation puts one’s body at increased health risks by increasing inflammation, muscle loss, and contributing to metabolic disorders such as cholesterol and blood sugar abnormalities, just to name a few.
Diet culture often leads people to a narrow repertoire of food choices.
Most people start off limiting a handful of foods. Before they know it, they repeat the same safe foods and follow a monotonous diet, void of any eating pleasures. This often contributes to nutritional deficiencies as well. It also frequently necessitates the administration of vitamins and mineral supplements.
When it comes to body ideals, diet culture sets the bar much too high.
While only two percent of the population has the physique of runway models naturally, many people are left feeling inadequate and pressured to “fix” their body–a body that wasn’t broken to begin with. But it simply does not conform to unrealistic body ideal standards promoted and glorified by the diet industry, influencers, fitness gurus and the like.
Calling out diet culture offers a real opportunity to reclaim one’s body, mind and life. This allows the focus to actually shift to things that truly matter.
Notice and Discourage Diet Talk Over the Holidays
Diet talk comes packaged in many different wrapping papers and bows over the holidays. Comments about physical appearance, particularly body size, shape or body weight is a common one.
Discussions about a new diet or exercise routine tend to be popular particularly when ringing in the New Year.
The dinner table, dessert or appetizer station is another prime spot for observing diet talk. Comments about the amount of food consumed, richness or caloric density of certain food offerings, references to the need to compensate with exercise for consuming foods or fear of stepping on the scale over the holidays are all insidious ways to contaminate the holiday atmosphere with dieting and disordered eating messages.
This holiday season we can create the opportunity to reflect. Do we want to stay stuck in a diet mentality or do we want to refine our approach?
We can set intentions to set boundaries when diet talk hits our radar. Becoming argumentative or defensive generally does not work.
Attempting to convert others to call out diet culture and see it for what it is often backfires. Instead, set boundaries and make attempts to redirect conversations or self-disclosure about one’s personal experiences with dieting.
People who try to safeguard a diet-free holiday atmosphere might take this opportunity to advocate for their physical and mental health by explaining the impact of diet talk.
When you classify foods as “good” or “bad”, it sends harmful messages about food. It often contributes to feeling guilt or shame, when consuming “unhealthy” foods, It may also contribute to eating in secrecy.
Commenting on people’s bodies or body weight may also contribute to negative body image and low self-esteem.
Policing one’s body and food choices also interferes with interpreting and responding to hunger and fullness cues. This often compromises the ability to maintain a trusting relationship with food and the development of body acceptance.
Strategies to Resist Diet Mentality over the Holidays and Throughout the Year
To manage the holidays with an anti-diet and intuitive eating approach, the key is to focus on flexibility, self-compassion and honouring your body’s signals rather than caving in to restrictive tendencies and guilt around indulgences.
1. Anticipate that you will be triggered
When gathering with family and friends nowadays, one can almost guarantee that there will be some reference to diets, weight loss or life-hacking advice.
Frustration with family members that harp on food or body weight is not the solution. Take a few moments to reflect on what comments may come up and how to respond. This may be a more solution-focused approach to implement.
How to navigate triggering conversations
Here are some propositions on how to navigate challenging and often triggering conversations pertaining to diet talk.
- We are working on body acceptance instead of body shaming in our household. Could we put a hold on commenting on appearances so that we create a more inclusive and welcoming atmosphere for all?
- While over the holidays we consume more decadent food choices, we’d like to enjoy these special offerings in a guilt-free way. After all, so much effort was put into making these foods.
- This holiday season we’d like to express our gratitude and appreciation for our health and access to tasty and nourishing foods. Diet talk creates the opposite vibe.
- Scales are for measuring letters and parcels at the post office. Our bodies deserve more respect, and I can’t seem to chalk up holistic health and well-being to a number on the scale. Could we refrain from discussing body weight going forward?
- Isn’t it time we stop guilt-tripping and body shaming ourselves here, in an effort to create a more inclusive and cheerful atmosphere around the holidays? Would you be open to setting and honoring these intentions with me?
- Isn’t it crazy how we stress over what we eat or how we could change our body? Have you ever thought about what it would be to eat with ease and accept our bodies as they are?
- While I understand you are invested in dieting, I’ve been working hard on intuitive eating and body acceptance. Would it be possible to refrain from diet talk? It’s been such a game changer for me.
Keep in mind
Remember, that other people’s comments are about them, not you.
When people describe that they have been eating unhealthy foods and staying inactive, they are describing their struggles and self-worth tied up with diet culture.
Intuitive eating allows for including all types of food in one’s diet and varying one’s activity patterns.
Enjoying a delicious meal, a decadent dessert or cozying up during a colder day over major holidays does not constitute a failure in taking care of one’s body. It represents a change of pace with holiday celebrations and does not preclude the opportunity to return to more balanced eating and physical activity patterns once family gatherings have wrapped up.
2. Eat regularly even on “big meal” days
Thanks to the dieting mentality, many people attempt to “save calories” for big holiday dinners. They do so by skipping meals prior to gatherings.
This strategy often backfires, however. Hunger mismanagement during the day sets folks up for intense hunger and binge eating episodes later in the day.
Do yourself a favour, and experiment with nourishing yourself prior to big meals. You’d be surprised how this takes the edge off.
You are likely to be less reactive around food. You may be able to more mindfully scan food options presented at a gathering, prioritize foods you truly want to savour and avoid eating past the point of physical discomfort.
In addition to this, honour your hunger and fullness cues. Eat when hungry. Stop when comfortably full. While certain foods are available in limited edition over the holidays, do not let the scarcity mindset fool you. Who says you can’t make that meal or dessert at another time of the year or consume another helping next day?
Lastly, if you overeat from time to time, practice positive self-talk. Be kind to yourself. Acknowledge that people do overeat from time to time and that course correction is possible even without flooding yourself with guilt and shame. Eating slip-ups do not define people. They do provide opportunities to learn about themselves and find ways to improve their eating habits over time.
3. Focus on connections
While dieters tend to hyper-fixate on food, intuitive eaters savour food offerings while staying more present with loved ones at gatherings.
Food deprivation creates anxious tension ,when facing particularly “forbidden foods” for dieters. This leaves less bandwidth for human interactions and making gatherings more stressful.
By gradually deactivating diet mentality, folks can reclaim a more joyful way to eat and interact with loved ones, thereby increasing quality of life.
4. Incorporate joyful movement and rest into your self-care routine
Holiday stress is real. It often stems from overspending, setting unrealistic expectations, over-scheduling or increased responsibilities.
Sleep deprivation and higher levels of stress often play out as overeating, particularly more palatable foods with higher fat, sugar and/or salt content as a self-soothing or calming strategy.
Related: Nutrition tips for better sleep
Experiment with slowing down and consider setting intentions around how you’d like your holidays to unfold.
Clearly communicate your need to balance socializing with rest to your family.
Block off time to unplug, recharge and unwind.
Remember to stretch your body, schedule some walks or winter sports as the winter wonderland takes shape outside.
Lastly, if you want to part ways from the shackles of diet culture beyond getting through the holidays, consider taking the following steps:
(1) Learn that diet culture mentality actually exists and it is pervasive in today’s society.
(2) Recognize and track your unique diet mentality patterns. Make note of food rules, beliefs, and behaviours that you engage in the contribute to food restrictions or overindulgences.
(3) Work on challenging food rules. Reintroduce “forbidden foods” gradually, tune in to subtle hunger cues, observe an emerging sense of fullness as you eat meals in an undistracted setting.
(4) Recruit the help of a registered dietitian working with the HAES (Healthy at Every Size), non-diet or weight-neutral approach.
Dietitians who specialize in eating disorders are also well equipped to help clients ditch chronic dieting and/or diet mentality.
Holiday Eating Through a Non-Diet Approach: Final Thoughts
It’s important to end with a message of hope.
While counting calories, carefully curating food intake, sticking to a meticulous workout routine, and stepping on the scale regularly may offer you safety, there could be other approaches worth exploring.
Imagine a day, when you have more energy, enthusiasm and vitality to pursue things that are deeply meaningful and rewarding to you and where nourishing and moving your body comes from a place of trust, confidence and intuition.
Ditching diet mentality, healing from chronic dieting and mastering intuitive eating may offer you leverage you never thought possible.
Furthermore, working on body acceptance instead of a relentless pursuit of unrealistic body ideals constitutes another vital component of parting ways with diet culture.
Conclusion
If you feel called to give this style of nutritional counselling a try, please do not hesitate to reach out to one of our dietitians specializing in the non-diet approach. You can book a free consultation or contact us for an appointment. As always if you have comments or questions, we encourage to let us know.
References
How to Find Calm with Food During the Holidays https://www.bravespacenutrition.com/blog/how-to-find-calm-with-food-during-the-holidays
Top Ten Reasons to Stop Dieting
Anti-Diet: Why Obsessing over What You Eat is Bad for Your Health: Reclaim Your Time, Money, Well-Being,and Happiness through Intuitive Eating. Christy Harrison, MPH, RD. (2019)
ASDAH – Association for Size Diversity and Health- supporting HAES approach Website: https://asdah.org/health-at-every-size-haes-approach/
Evelyn Tribole and Elyse Resch Intuitive Eating Website: https://www.intuitiveeating.org/
Ontario Dietitians in Public Health: Health and Wellbeing Philosophy and Approach to Weight
Vancouver Coastal Health: The Focus is on Health, not Weight: Shifting from “obesity prevention” to health promotion and weight stigma prevention
Tomiyama et al. How and why weight stigma drives the obesity “epidemic” and harms health. BMC Medicine (2018), 16:123.
Tylka et al. The weight-inclusive versus weight-normative approach to health: evaluating the evidence for prioritizing well-being over weight loss. Journal of Obesity (2014).
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About Author:
Kinga Balogh is a registered dietitian for disordered eating and eating disorder recovery. She is a weight-neutral HAES™ dietitian and health and nutrition coach, who combines dietetics and coaching strategies to enable clients achieve fulfilling lives. She also works with clients to help them make peace with food and their bodies. In addition, she helps achieve self-liberation from unrealistic body ideals and develop body acceptance. Kinga has appeared in a number of publications including The Toronto Star, Bored Panda, Canadian Living and more. Kinga is a Richmond Hill dietitian who is available for online nutritional counselling.
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