Navigating Unhelpful Diet Talk
Whether it’s with family, friends, partners or in the workplace, navigating unhelpful diet talk can be extremely challenging . Constant discussions about weight loss, the latest diets, food restrictions, and body ideals can be triggering for many of the people I work with who are moving towards embracing a healthier relationship with food.
So how do you navigate situations when diet talk is the norm and you feel an expectation to join in?
Common challenges & barriers
We live in a society that idolises thinness and equates it with success, beauty, and worth. The constant bombardment of unrealistic body ideals in the media and social platforms fuels the desire to conform and fit into these narrow standards.
For many people rejecting diet culture talk results in fear of judgment and ‘not fitting in’. This makes sense because as humans we are dependant on being part of a group for survival, so not feeling you fit in or part of things can trigger your primal nervous system to feel threatened.
Setting boundaries with loved ones can result in feelings of guilt and shame. This is especially true if you have people pleasing tendencies and worry about hurting other people’s feelings or feel responsible for how they react.
What are Boundaries?
Boundaries are the personal limits and guidelines we set for ourselves to define what is and isn’t acceptable. They allow us to communicate our needs effectively and prevent us from feeling overwhelmed, violated or taken advantage of. Boundaries can change over time & you can set different boundaries with different people. There is no right or wrong, it really depends on you.
Setting personal boundaries can look like respectfully redirecting the conversation towards more inclusive and uplifting topics or declining engagement in conversations revolving around weight loss, dieting, or body shaming. Here are a few example of responses that you can try next time diet culture talk comes up:
"I've found that diet talk can be triggering for me, and I am really trying to develop a kinder relationship with food & my body. Could we talk about something else?
“I'm working on a journey towards food freedom and body acceptance, and would like it if we didn’t talk about this.”
“I don’t want to engage in diet talk”
“I know this is something we use to talk about, but I have found it really helpful to learn more about the effects of diet culture and how it makes me feel. I could share a bit more about my experience if you’re interested?” - this provides a good opportunity to educate others on a more balanced and compassionate approach to food & image.
If you find that these don’t make a difference ( sometimes people struggle to honour personal boundaries) don’t be afraid to remove yourself from the situation. You never have to feel guilty or apologise for honouring and protecting your needs.
Remember that navigating diet culture talk and setting boundaries isn’t easy, so don’t be to hard on yourself. You can’t control how others respond, but each time you practice expressing your needs you are sending a message to yourself that you are important and that your needs matter.
LOOKING FOR MORE SUPPORT?
If you are looking for more support in cultivating a healthier relationship with food after years of dieting, get in touch to find out more about my one-on-one coaching and how I can help you to find food freedom and embrace living a rich and meaningful life.
Love Harriett