As Halloween approaches, it’s time to think about how this holiday can promote fatphobia. Costumes, candy, and societal expectations all play a role. As a non-diet dietitian, I want to explore how Halloween affects our relationship with food and body image. Let’s dive into the ways Halloween intersects with fatphobia and how we can make this holiday more inclusive and mindful.

The Pressure of “Sexy” Costumes

One way fatphobia shows up during Halloween is through costumes, especially for women. Every year, we see the trend of turning everyday items into “sexy” versions—think sexy ghosts or sexy cats. This trend puts pressure on women, particularly young women, to fit narrow beauty standards.

These costumes not only sexualize women but also objectify them. Society often defines female beauty in an unrealistic way: thin, with curves in the “right” places. This leaves many feeling inadequate, leading to shame for those who don’t fit this mold. When we look at Halloween costumes, we see how they reinforce harmful beauty standards rooted in fatphobia.

Costume shops often lack size inclusivity. Many brands don’t offer options for a variety of body shapes and sizes. However, some companies are challenging this norm by creating costumes designed specifically for fat bodies. This is a positive step toward inclusivity.

The Demonization of Sugar

Another example of fatphobia during Halloween is the intense demonization of sugar. Halloween is synonymous with candy, yet there’s a widespread belief that sugar leads to health problems. While health concerns are valid, the underlying fear often relates to fatness rather than actual health risks.

People have become so afraid of sugar that they avoid foods like bananas because they’re “too high in sugar.” This fear is fueled by sensationalized headlines and misinformation that distort scientific research. The real issue is not sugar itself but the internalized fatphobia that suggests being fat is undesirable. This belief makes us view food through a lens of morality, where certain foods are deemed “bad” because they might lead to weight gain.

Internalized fatphobia can make us feel less worthy if we gain weight. Many of us may believe that everyone deserves respect, regardless of size. However, we often struggle to extend that same kindness to ourselves. If you’re curious about your own biases, I recommend taking the Harvard Implicit Bias Test on weight stigma. It’s a tool that can help you explore your thoughts on weight and body image.

The Dangerous “Earn and Burn” Mentality

Another harmful idea around Halloween is the “earn and burn” mentality. This is the belief that you need to exercise to “earn” your food. I remember attending a spin class where the instructor handed out fun-sized candy bars at the end, claiming we had “earned” them. While well-intentioned, it perpetuated a damaging narrative: that exercise and food are transactional.

Social media amplifies this mentality. Many memes show how many calories you need to burn to compensate for eating certain Halloween candies. This mindset is not only fatphobic but also dangerous. It disconnects you from your body and hinders intuitive eating. Our bodies aren’t math equations, and they don’t operate on strict calorie-in, calorie-out principles.

Research shows that people absorb different amounts of calories from the same foods. Plus, we all burn calories at different rates. The calorie counts on food labels can have a margin of error, too. This doesn’t mean you should abandon calorie awareness; instead, shift your focus from calories to how food makes you feel.

Instead of viewing food as something you must earn through exercise, consider how to fuel your body appropriately. Focusing on nutrition rather than calories can lead to a healthier relationship with food. Remember, you don’t have to burn off the candy you enjoy. Eating candy and exercising can coexist without the need for punishment or reward.

Reclaiming Halloween with Mindfulness

So, how can we reclaim Halloween in a way that promotes body positivity? First, enjoy Halloween candy mindfully. Check in with your body before indulging: Are you hungry? How do you feel after eating? It’s okay to enjoy treats without guilt.

Focus on the experience of enjoying Halloween. Celebrate the creativity of costumes without judgment. Appreciate the joy that candy can bring without attaching moral values to it.

Halloween can be a time for celebration and enjoyment. By recognizing the fatphobia that permeates this holiday, we can create a more inclusive environment for everyone, regardless of body size. Let’s celebrate Halloween while fostering a healthier relationship with food and our bodies. After all, we all deserve to enjoy the festivities without shame.

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