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Breaking Free from Diet Culture: What No One Tells You About Those New Years Resolutions

Anyone else clearly remember seeing on the magazine cover, “nothing tastes as good as skinny feels.” I remember it like it was my mantra that I lived by, like it was the unofficial slogan for women everywhere. Now that I know what I know, HOW INSANE IS THAT!?

Here’s the thing: these awful thoughts that we have about our bodies, the thoughts that tell us “just start the cleanse” and “life will be better if I’m thinner”…diet culture PAID for these thoughts to be there. They are quite literally living rent free in your head. 

Eviction notice incoming!

via GIPHY

So, where did diet culture come from?

Diet culture didn’t just appear out of nowhere. It was actually born from racism, when Victorian “scientists” used body size to justify racial hierarchies. They pushed this idea that thin, white bodies were “civilized” while larger bodies – especially those of Black, Indigenous, and other people of color – were somehow “less than.” Pretty messed up, right?

Fast forward to today, and we’re still dealing with this nonsense. Every December, social media feeds start filling up with before/after photos and detox tea ads. As a dietitian, I see firsthand how this annual onslaught affects my clients – especially those working through eating disorder recovery or body image challenges.

The $72 billion dollar diet industry (yes, you read that number right) is counting on us feeling bad about ourselves as we head into 2025. They’re banking on those “new year, new you” promises hitting differently when you’re enjoying the holiday cookies and drowning in family food comments. 

But here’s what I want you to know: Your body doesn’t need a reset. You don’t need to compensate for enjoying the holidays. You don’t need to shrink yourself to deserve a fresh start. 

Non-Diet New Year’s Resolutions

Instead of falling for diet culture’s BS this January, try this:

Mute or Unfollow Unhelpful Accounts

Your social media feed should energize and inspire you, not make you feel bad about yourself. Take a few minutes each day to curate your feed by muting or unfollowing “fitspo” accounts that promote restrictive diets or unrealistic body goals (you know the ones). Instead, follow accounts that show diversity in body sizes, share uplifting content, and prioritize food and body freedom. It’s time to let go of what doesn’t serve you and embrace spaces that help you feel good and supported.

Replace Food Guilt with Curiosity 

Food guilt and shame often stems from underlying food rules or beliefs—like labeling foods as “good” or “bad,” restricting certain foods, or feeling like you ate “too much.” These rules are diet culture’s way of sneaking into your brain and stealing your joy. 

To heal your relationship with food, start by writing down all your food rules or beliefs. Then, ask yourself: Where did these ideas come from? Are they serving me now? Get curious, NOT judgmental. By dismantling these rules and embracing a more flexible, nuanced view of nutrition, you can enjoy a variety of foods without guilt.

Schedule with HAES® practitioners

Schedule with healthcare providers who embrace Health at Every Size® principles (especially BIPOC practitioners who are doing this vital work).

These providers take a non-diet approach and focus on mental, emotional, and physical health, rather than weight loss. This is a great way to connect with professionals who align with your values and promote body image healing.

Ditch the Resolutions

Here’s a radical idea: Start the year without a new year’s resolution focused on weight loss or changing your body. Sometimes it’s okay to simply be. There’s no rule that says you have to change your life on January 1st.

Support Your Nervous System

The holiday season and New Year can leave your nervous system in overdrive. To counter the chaos, focus on practices that help you feel grounded. This could mean a few minutes of mindfulness, stretching, or even reading a book that brings you joy. Support your body’s natural rhythms by prioritizing quality sleep—set a consistent bedtime and create a relaxing nighttime routine. Small acts like practicing gratitude or simply taking some time to breathe can make a big difference.

This also can look like prioritizing relationships with people who make you feel calm and safe—spending more time with those who uplift you and setting boundaries with those who drain your energy. Supporting your nervous system isn’t just about unwinding; it’s an important way to nourish your mental and physical health and start the year feeling centered.

My thoughts as a practice owner and a Registered Dietitian

As a practice owner and healthcare provider, I’m committed to creating spaces where all bodies are respected and celebrated. Where we can talk about health without centering weight loss. Where we acknowledge that weight stigma is a social justice issue that intersects with racism, classism, and other forms of oppression.

So this New Year, let’s make a different kind of resolution. Let’s resolve to reject diet culture’s racist roots and false promises. Let’s build a 2025 where all bodies can thrive – no “new you” required.

Because honestly? The current you is already worthy of respect, joy, and celebration. No changes needed.

Improve your relationship with food with our Registered Dietitian Nutritionists and Therapist

You deserve to have a relationship with food and your body that feels nourishing, not punishing. Our compassionate, weight-inclusive dietitians and therapist are here to support you every step of the way. Click here to fill out our contact form today to get started! 

megan luybli

About us

Hi, I'm Megan and I'm the owner and founder of A Soft Place to Land.

We provide a weight-inclusive and trauma-informed safe space with an emphasis on social justice, non-diet nutrition, fat liberation, intuitive eating, self-exploration, and a Health at Every Size® philosophy.

Through nutrition therapy and mental health therapy, we work with you as a whole person to provide highly individualized care, as you are the expert of your own body.

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