May 6th marks International No-Diet Day (INDD) – an opportunity to reflect on the individual and societal impacts of weight loss dieting
First established by feminist groups under the leadership of Mary Evans Young in the UK in 1992, this day invites us to question the cultural norms that shape how we think about bodies, food and health. INDD encourages us to:
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Challenge cultural ideals about body shape and size
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Raise awareness of weight stigma and discrimination, advocating for body acceptance
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Combat diet culture and challenge the industries profiting from body dissatisfaction
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Prioritise body liberation and freedom from societal beauty standards
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The broader context: Diet Culture
The term ‘diet culture’ relates to widespread societal beliefs that equate thinness with health, morality, and virtue. It also describes the pervasiveness of dieting norms and the focus on weight loss, in a culture that values certain bodies over others.
Diet culture is often expressed as:
- Weight bias – negative assumptions about people in larger bodies
- Weight stigma – social devaluation and discrimination based on body size
- Weight normativity – the belief that weight defines health and wellbeing
It’s clear that weight loss dieting is not simply a personal choice — but it’s often a response to a culture that consistently tells us we need to change our bodies.
The impact of weight loss dieting
Weight loss dieting is often framed as a solution to body image concerns, but it actually carries a number of significant risks of harms including:
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- Increased risk for the development of an eating disorder
- Disruption to nutritional adequacy and overall health
- Social withdrawal or avoidance of food-related social occasions
- Heightened body dissatisfaction and distress
- Disconnection from internal body cues such as hunger and fullness
- Reinforcement of weight stigma and bias
- Financial costs associated with ongoing weight loss efforts
If not dieting, then what?
It’s important to acknowledge that many people turn to dieting in an attempt to feel a sense of control in a world inundated with conflicting messages about nutrition and bodies. Simply telling people to ‘stop dieting’ can be unrealistic, and unsupportive.
Dr. Rick Kausman in his book ‘If Not Dieting, Then What?’ (2004) encouraged us to explore alternatives which prioritise wellbeing over weight loss, and recognise and respect the diversity of human bodies – shape, size, functionality, and in so many other ways.
A different approach
Weight-inclusivity is an alternative way of thinking about bodies which emphasises health and wellbeing as multifaceted and individual. It seeks not to make assumptions about a person based on body size, and encourages awareness and respect of individual difference.
Moving away from dieting doesn’t mean ignoring your body, but it can mean taking care of it in a variety of ways, such as:
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- Caring for your body in ways that feel nourishing, supportive and sustainable. Maybe walking in nature, laying under a tree, having a long bath…
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- Exploring your relationship with food – understanding the different motivations you have for eating, and bring self-compassionate awareness to those motivations
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- Eating for both pleasure and nourishment – recognising that both are important aspects of self-care
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- Celebrating and enjoying a wide variety of foods – allowing yourself to dive into the sensory pleasure which can come with fully experiencing food
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- Spending time with people who value and respect you for who you are, seeking out communities in which you feel safe
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- Exposing yourself to diverse messages about bodies – audit your social media and unfollow accounts which perpetuate the ‘thin is best’ ideal or suggest there’s any right or wrong way to eat
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- If this is a particularly tricky issue for you, seek out a Psychologist, Dietitian, or other health professional who can assist you to untangle and address the ways weight stigma and weight bias effects you, and who can help you explore alternatives to diet culture
None of these are intended to be new sets or rules or expectations, but are simply possibilities to explore if you’re ready to find alternatives to weight loss dieting.
Change doesn’t rest only with individuals
It’s not enough to simply ask individuals to opt out of diet culture, while broader cultural messages and expectations continue to reinforce it. Real change means challenging the systems that cause and perpetuate weight stigma, and those which profit from our continued body dissatisfaction and distress.
It’s helpful to consider what part you can play in creating change. Your focus may need to be personal and individual right now, or you may have the opportunity to advocate and support others. It’s also ok if none of this is possible for you right now, and our team of Psychologists and Dietitians at Mind Body Well are available if you’d like additional support.