Anti-Diet Culture

Breaking Free from Diet Culture: How to Start Trusting Your Body Again

February 5, 2025

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A Certified Eating Disorders Registered Dietitian (CEDRD) with a master's degree in dietetics & nutrition. My passion is helping you find peace with food - and within yourself.

Meet Katy

Let’s be honest for a second—diet culture has a way of getting into our heads and making us believe we need to change our bodies. Every time we feel like we’re finally ready to step away from the diet grind, we somehow end up back in the same cycle of restriction, shame, and guilt. But here’s the good news: You don’t have to keep falling for it.

If you’ve been trying to embrace intuitive eating but still feel like diet culture is calling the shots in your life, it’s time to break free. You can do this, and I’m here to show you how. In the latest podcast series, we will dive deeper into why you need to release the grip that diet culture has on you.

What is Diet Culture, Anyway? And Why Is It So Hard to Let Go?

Okay, let’s get real. Diet culture isn’t just about counting calories or fitting into a pair of jeans. It’s a whole system of beliefs that says you need to shrink your body to be worthy, healthy, or even happy. We’ve all been taught that our worth is tied to our size, and I know from experience that it’s hard to unlearn those messages.

But here’s the truth: Diet culture doesn’t work, and it never has. If dieting was the solution, we wouldn’t still be having this conversation. The truth is, dieting is the #1 predictor of weight gain, not weight loss. So if you’ve been cycling in and out of diets, you’re not failing—it’s the system that’s broken.

Now, if you’re wondering, “Okay, so what do I do now?”—good question. I’m about to tell you.

How Diet Culture Keeps You Hooked

I get it. You might think that as long as you keep trying, you’ll eventually crack the code, right? But here’s the problem: Diet culture is tricky. It evolves and disguises itself in all sorts of sneaky ways—like wellness trends, “lifestyle” plans, and apps like Noom that claim to be “non-diet,” but are still built on the same principles of restriction and shame.

And then there’s the part where you start to believe things like:

  • “I’m not dieting, I’m just being healthy.”
  • “If I stop dieting, I’ll never stop eating.”
  • “I have to lose weight to be healthy.”

These are misguided motivators that diet culture feeds us. But here’s the thing: Intuitive eating is about listening to your body instead of following a rigid set of rules. You deserve to nourish yourself without fear, guilt, or obsession over food.

If you’re ready to ditch the diet mindset, it starts by getting curious. Ask yourself, “What is diet culture promising me?” Spoiler alert: It’s not peace, freedom, or trust in your body. It’s an endless cycle of chasing something that doesn’t exist.

Why Letting Go of Diet Culture Is Actually a Gift to Yourself

I know, I know. Letting go of dieting can feel terrifying. It’s like stepping off a cliff into the unknown. Diet culture makes us believe that if we just keep trying, we’ll eventually “fix” ourselves. But honestly, the only thing you’re fixing is your relationship with food and that’s worth everything.

When you break free from diet culture’s grip, you open up space for peace and freedom. Imagine:

  • Going to your best friend’s birthday party and eating cake without feeling guilty.
  • Traveling and trying new foods without stressing about “ruining your progress.”
  • Enjoying your favorite comfort foods without the thought, “I shouldn’t be eating this.”

This is the freedom that intuitive eating offers. You don’t need to shrink your body to feel worthy of these experiences. Your body already knows what it needs and you can trust it again.

But What About the Fear of Gaining Weight?

One of the biggest fears I hear from clients is: “But what if I gain weight?” And I totally get it. Letting go of diet culture feels like you’re giving up control. It feels like giving up on some future version of yourself, one who fits into smaller clothes and lives up to a certain “ideal.” 

But here’s the thing: Letting go is not the same as giving up. It’s about letting go of unrealistic expectations and allowing yourself to live fully in the body you have right now. Weight is just a neutral piece of data from your body. It doesn’t define your worth, and it definitely shouldn’t hold you back from living your life.

The next time you feel scared about gaining weight, flip the script. Say to yourself, “Even if I gain weight, I am worthy of love, respect, and happiness.” Discover how to overcome your fear of weight gain with intuitive eating.

What Can You Do Instead of Dieting?

Here’s the fun part, you get to create your own version of freedom. The key is to start with self-compassion and curiosity. Start to listen to your body. What is it telling you about your hunger, your fullness, and your cravings?

And instead of forcing yourself into a diet or following external rules, start asking:

  • What would it feel like to honor my body and nourish it with care?
  • What happens if I let go of the need to shrink myself and just focus on enjoying food without guilt?

Here’s a hint: When you start nourishing your body and trusting its wisdom, you’ll feel more connected to yourself and your needs. You’ll stop fighting with food, and start working with it.

Your Next Step Toward Peace with Food

This week, I want you to get curious about your beliefs around dieting and your body. Journal it out, what are you afraid will happen if you stop dieting? What do you hope will change if you let go of food rules? It’s time to challenge those beliefs and see where they’re holding you back.

And if you’re ready to dive deeper, I’ve got a podcast episode that goes all into this stuff. Check out the podcast series, where I break down exactly how diet culture messes with your intuitive eating journey and how to break free.

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Listen & subscribe on your favorite platform:  Apple Podcasts  | Spotify | DeezerGoogle

Search for Episode #168: Releasing the Grip: Breaking Free from Diet Culture (Part 1)

Looking for more support on your journey to food freedom and body acceptance?

Check out my course, Non-Diet Academy.

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