Dismantling Diet Culture: Strategies for Folks Struggling with Body Image Around the Holidays

Post by: Janele Lajoie (she/her) MA, RCC

The holidays can be a difficult time for many reasons, including folks who struggle with body

image. This may be a time when we hear unsolicited comments about our bodies or food

choices, as well as harmful messages reinforced by diet culture (particularly when it comes to

new years resolutions). These messages or comments are often presented with the guise of

concern for a person’s health, but it is important to challenge this misconception and

remember that no one can know a person’s health based on what they look like or their body

size. If someone is really concerned with your health, they should be considering your mental

health as well. Reinforcing diet culture, body shaming, giving unsolicited advice or comments is

not being respectful of your safety and mental health.

Affirmations and reminders to challenge diet culture and improve body image:

“I do not need to “earn” food- I deserve to enjoy food and nourish my body simply because I

exist. There is no such thing as “bad” or “good” food. Everyone has the right to make their own

food choices, and everyone will have different nutrition needs and different relationships with

food.”

“I do not need to force my body into clothing that does not fit or that does not make me feel

comfortable- clothing should be made to fit my body not the other way around! The size on the

label has nothing to do with my health and worth. When I am comfortable, I am able to show

up as the best version of myself.”

“I have the right to take care of myself and my body however I need to- this holiday season, this

new year and always. This might include speaking up for my needs, setting boundaries and/or

taking physical space from anyone who causes harm in any way. Taking care of myself is never

selfish. “

Quick exercise ideas:

Start by taking some deep, long breaths. Each time you inhale, focus on nourishing yourself

with a big breath of new oxygen and noticing what this experience of nourishing yourself feels

like. Your body deserves to be nourished. Nourished through oxygen, food, love, joy and many

other beautiful things and experiences. Each time you exhale, imagine releasing some of the

harmful, internalized messages you may have received about your body over time. Would you

like to replace these messages with any new, affirming messages?

Notice if you are experiencing any anger, guilt, sadness, grief, tension or any other

uncomfortable or difficult feelings in your body. Where is this feeling located in your body?

Place your hand over this area of your body, take another deep breath and send some fresh

oxygen to this area. Follow this by sending a statement of compassion to this part of yourself.

Perhaps you want to get to know more about this feeling- what colour is it? Does it have a

smell, texture, taste, sound? Is it trying to tell you something? Ask if it needs anything from you.

Is there anything you would you like to tell this part of yourself?

If these exercises do not feel safe or accessible to you and your body, try to work towards

neutrality instead of self-love or acceptance. Sometimes it can feel relieving to reduce the

pressure to accept or love ourselves fully right away. Gentleness to accept where we are at is

what we might need in this moment, without the expectation to go any further. Simply sending

some fresh oxygen to the parts of our bodies we may struggle with is a great place to start.

Perhaps in the future we work towards expressing gratitude to our bodies for continuing to

breathe and keep us alive even when we are not thinking about it.

Book Resources (topics include fat liberation, body positivity/neutrality, self esteem, body image and challenging diet culture and fat phobia)

You Just Need to Lose Weight: And 19 Other Myths About Fat People by Aubrey Gordon

What We Don’t Talk About When We Talk About Fat by Aubrey Gordon

Your Body Is Not an Apology: The Power of Radical Self Love by Sonya Renee Taylor

You Have the Right to Remain Fat by Virgie Tovar

Health at Every Size by Lindo Bacon

Fearing the Black Body: The Racial Origins of Fat Phobia by Sabrina Strings

Reclaiming Body Trust: A Path to Healing & Liberation by Hilary Kinavey and Dana Sturtevant

Body Kindness by Rebecca Scritchfield

I Am More Than My Body: The Body Neutral Journey by Behtany C. Meyers

Decolonizing the Body: Healing, Body-Centered Practices for Women of Colour to Reclaim

Confidence, Dignity and Self-Worth by Kelsey Blackwell

Belly of the Beast: The Politics of Anti-Fatness as Anti-Blackness by Da’Shaun L. Harrison

The Wisdom of Your Body: Finding Healing, Wholeness, and Connection Through Embodied

Living by Hillary McBride

Fat Talk: Parenting in the Age of Diet Culture by Virginia Sole-Smith

The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses and

Find Your True Well-Being by Christy Harrison

More Than a Body: Your Body Is an Instrument, Not an Ornament by Lexie and Lindsay Kite.

Interested in working with Janele? Get to know her by booking a free consultation.