Do you often find yourself feeling guilty after indulging in a treat? Do you feel like you have to “earn” your indulgences? You may be stuck in diet culture, a set of beliefs and practices that promote weight loss and control of food intake. Diet culture can be an oppressive force, telling you what you should and should not eat. But the truth is, it’s okay to enjoy a treat every now and then. Breaking free from diet culture and learning to enjoy food without guilt is an important part of living a healthy, balanced life.
The consequences of diet culture
Diet culture can have a number of negative consequences. It can carry a risk for disordered eating, especially for people who have a history of disordered eating, or those who are already at risk. It can lead to negative body image and poor self-esteem. It might also increase feelings of shame and guilt around eating, especially food that is deemed “bad” or “unhealthy”. Diet culture can also contribute to weight stigma. Diet culture has high rates of stigma and discrimination against larger-bodied people, people who “break” their diet, and people who are not interested in dieting. Diet culture can also have negative consequences for your physical health. Dieting is often seen as a way to improve health, but restriction of food and large amounts of exercise can actually be harmful.
Learning to trust your body
When diet culture is present, it can be easy to distrust your body. You might think you need to “prove” you can control your food intake. You might think that a large portion size or a certain type of food is “bad” or “unhealthy”. You might think you have to “earn” your indulgences. You might think that you have to always be in control of what you eat. But diet culture can make you distrust your body and your instincts when it comes to food. You might find yourself saying “I always feel guilty after eating” when you actually feel loved and nourished after eating. There are lots of ways to trust your body, even when diet culture is present. You can start to learn to notice when you’re trusting your body and when you’re not.
Making mindful food choices
Diet culture often encourages you to make “good” and “bad” food choices. “Bad” food choices can include any food that’s “unhealthy”, like cookies or cake, or any food that’s high in calories, like mac and cheese or fries. When you’re making food choices, try to be mindful of your body and your feelings. Think about the food you already know your body likes. Think about the food you already know you enjoy eating. You don’t have to follow a certain diet or make “good” and “bad” food choices. You can make food choices that are right for your body and your emotions. For example, If you crave a sweet treat, try to think about what emotions you’re feeling. Are you stressed? Are you feeling anxious?
Taking time to enjoy treats
Diet culture often makes you feel like you have to “earn” your indulgences. It makes you feel like you have to control yourself and deny yourself all the time. But the truth is, you can enjoy treats every now and then without feeling guilty about it. You don’t have to deny yourself all the time. You don’t have to wait to “earn” your indulgences. You can just take a moment to appreciate the food in front of you.
At DocHQ, we aim to help you find balance in your life by taking control over your health and wellbeing. This ranges from your physical activity to nutrition to mental wellbeing. We believe that your journey with health and wellness, begins with compassion and patience towards yourself. It’s okay to enjoy sugary foods every now and then, as long as it comes with balance and self-love.
