It’s that time of year once again! The dreaded season when conversations revolve around weight loss resolutions, how indulgent the holidays were, and the plans to make amends starting January 1st. This annual ritual can feel overwhelming, as the pressure mounts to conform to societal expectations of body image amidst the post-holiday rush.

The demand for diet culture is exhausting, especially when weight loss and fitness companies eagerly anticipate a surge in sales. However, instead of succumbing to these pressures, we can adopt a more empowering approach: prepping our minds and bodies to navigate this diet season with resilience and confidence, steering clear of temptation.

At this moment, every weight loss company is gearing up to exploit your insecurities, enticing you to purchase their latest products. To combat this, here are some straightforward yet effective strategies to bolster your self-esteem, ensuring that when programs like Weight Watchers come knocking, you can confidently dismiss them.

Empower Yourself with These 5 Strategies to Overcome Diet Culture This New Year

Embrace Anti-Diet Culture Tip #1: Explore Fat Positive Literature

Diving into fat positive literature can be a transformative experience! Over the past decade, the market for books celebrating body positivity has flourished, providing a wealth of options. If you’re in the mood for engaging non-fiction, consider titles like There’s Something about Sweetie by Sandhya Menon or One to Watch by Kate Stayman-London. For a boost in confidence and a reminder that your body is inherently beautiful, check out Things No One Will Tell Fat Girls by Jes Baker, The Body is Not an Apology by Sonya Renee Taylor, and The Other F Word: A Celebration of the Fat & Fierce.

Observing and reading about individuals of all sizes leading fulfilling lives, embarking on adventures, and experiencing love is incredibly inspiring. It serves as a powerful reminder that you can achieve all these wonderful things too, without the need to conform to societal weight standards.

Embrace Anti-Diet Culture Tip #2: Curate Your Social Media Experience

Do you find yourself spending more time on social media than you intended? You’re not alone! However, rather than suggesting you delete apps or limit your screen time, consider social media as a remarkable platform to create a personal feed filled with inspiration. If your current feed leaves you feeling unworthy, unattractive, or envious, it’s time for a change. As you scroll through your feeds, pay close attention to how certain posts make you feel!

If you stumble upon before-and-after photos that provoke doubt about your own body image, it’s time to mute or unfollow those accounts. Instead, seek out and follow individuals who share similar body types and styles. Surround yourself with voices that resonate with your values and promote positivity. Your social media feeds significantly impact your daily mindset, so prioritize good vibes!

Embrace Anti-Diet Culture Tip #3: Set Health-Focused Goals Beyond Weight Loss

If you’re motivated to enhance your physical and mental wellness, that’s fantastic! Many of us experience imbalances in our lives, and the start of a new year presents a perfect opportunity to evaluate ourselves and initiate healthy changes. Importantly, numerous health goals exist that do not revolve around weight loss. Consider adding the following health-centric goals to your resolutions list:

• Practicing better sleep hygiene
• Incorporating daily meditation into your routine
• Establishing a weekly connection with nature
• Finding a trustworthy therapist
• Embracing intuitive eating habits
• Discovering joyful forms of movement

Embrace Anti-Diet Culture Tip #4: Commit to Joyful Movement Rather Than Weight Loss

Let’s be honest: the allure of losing weight to achieve societal acceptance can be strong. Yet, when you consider that 95% of weight loss attempts fail in the long run, that allure starts to fade. Many of us have, at some point, joined a gym or purchased fitness equipment under the pretense of shrinking our bodies. Often, the underlying motivation is rooted in self-criticism, despite our declarations of pursuing a healthier lifestyle.

Here’s a challenge for you: This year, shift your focus to moving your body out of love and appreciation. When you lace up your sneakers, ask yourself: Are you excited to go for a run because it sounds enjoyable? Or are you driven by guilt for indulging in an extra treat the night before?

Your intentions matter immensely; the energy you bring to each movement session influences not only your mindset but also your likelihood of continuing that practice. If you engage in exercise from a place of self-hate, you’ll inevitably begin to resent the very act of movement.

If you’re ready to embrace movement from a place of love, consider reading my book Weightless: How to Lose the Guilt and Heal Your Relationship with Movement. This ebook serves as a guided journey toward intuitive movement, providing a plethora of resources to help you engage in physical activity in a nurturing and healthy manner. Additionally, for accessible movement videos, explore Joyn, a free app designed by and for plus-sized individuals!

How are you preparing to tackle the upcoming season of diets and diet culture?