Wouldn’t it be nice if that peace and joy you shared over the holidays could infiltrate your mind so that you could effortlessly say, “I love my body and I’ll never diet again” in the New Year?
Of course, that’s easier said than done. After (hopefully) enjoying plenty of merriment in the form of food and drinks, you may feel uncomfortable in your body and a desire to get back to “healthier” habits. Plus, diet companies are blowing their entire year’s advertising budget playing off of your insecurities so you’ll hand over your hard-earned money on their plans.
But quick fixes don’t work. Nor do the many diets disguised as “doable lifestyle plans,” which only sound more appealing than what they really are — joyless, shame-filled rules that don’t lead to a better life.
[See: Food Trends Nutrition Professionals Pray Will Never Return.]
So this year, commit to following these anti-diet rules for a happier, healthier new year instead:
Rule No. 1: Stop following rules.
Most people think they need rules in order to make meaningful change in life. In reality, the opposite is true. Rules give you a reason to rebel and later feel ashamed for what you did. Instead of following rules, think about the choices that fit you best in all areas of self-care. Throw away the rulebook and give all options an opportunity. Maybe you really do need to skip the grueling workout for a more chill “walk and talk” workout followed by brunch with a friend. Or perhaps just the thing you need to sleep better is some calming quiet time before bed instead of cranking out more work emails or aimlessly browsing online. This shift in mindset may be scary at first, but it will allow you to reclaim your power of choice by listening to what your body needs and wants.
Get started tip: Ask yourself, “What does my body need right now?” and “What do I want to do right now?” rather than, “What is the healthiest possible thing I can do?”
Rule No. 2: Drop the labels.
New York City-based certified intuitive eating counselor Chelsea Davies cautions against labeling foods as good or bad. “Food has no morality. Food can’t go to jail, so therefore it can’t be ‘bad,'” she says. “Guilty feelings toward eating can negatively affect digestion and the less it tends to satisfy us.” Davies recommends trying to remove labels from food and be thankful while savoring each bite. “This will help us simply become more mindful and attuned to the pure pleasures of food — something that often gets overlooked,” she says.
Get started tip: When you find yourself labeling food, ask yourself, “What does this meal provide to me?” The answer can be, “I enjoy it” or, “My body really is craving fill-in-the-blank right now and this satisfies that need.”
Rule No. 3: Unfollow unhelpful social media accounts.
Many social media accounts may intend to inspire us, but end up causing more harm because of our natural tendency to “compare and despair.” At the end of the day, it’s not about the intention, but the impact. “Unfollow food and fitness social media that isn’t uplifting and makes you feel bad about yourself,” suggests Adina Pearsons, a registered dietitian in College Place, Washington. “Remember that no health guru can really know your body as well as you can. Consider ideas, but don’t override your body’s signals.”
[See: 6 People You Need to Stop Following on Instagram to Improve Your Mental Health.]
Get started tip: For every account you unfollow, add a new account that tends to make you feel positive emotions. It can be helpful to see size, gender and race diversity in your feed.
Rule No. 4: Practice gratitude and compassion.
Let go of judgment and shame. Life is too short to spend time hating your body. Practice expressing gratitude for all the amazing things your body can do, rather than focusing on what it looks like. “I think we often forget that our bodies are really meant to be the vessels that enable us to live our lives, not as a object to look at or an expression of our inherent worth or value,” says Jennifer Rollin, an eating disorder therapist in Rockville, Maryland.
Get started tip: Start by making a weekly gratitude list of things you are thankful for in terms of body functions. Then, add on things you are thankful for in terms of your life in general.
Rule No. 5: Change the way you speak to change the culture.
Ending diet culture will happen one person at a time. How we speak about foods, meal times and ourselves can nurture compassion or welcome shame. Changing how you talk in situations is a positive thing for you and the people around you. “Become part of the shift away from diet culture by changing the conversation about dieting, food and weight,” suggests Judith Matz, author and licensed clinical social worker in Chicago. “Move the conversation away from the ‘good/bad’ thinking of the diet mentality toward a non-diet approach that honors your hunger needs.”
Get started tip: Instead of saying, “I can’t have dessert because it’s too fattening,” check in with your body to help you decide. “No thanks, I’m not hungry” or “Dessert sounds great!” are equally valid comments.
[See: What to Say and Do If Your Daughter Thinks She’s Fat.]
If you’re new to the concept of the “anti-diet,” there’s one thing that’s important to understand. Choosing to opt out of diet culture is not the same as giving up or ignoring any desire to make positive changes in your life. It is choosing to reframe your view of health away from a weight- and body-focus and toward a definition of well-being that fits your unique life. It’s also about acknowledging that your past attempts at dieting didn’t work out. Diets don’t work for the long term for the vast majority of people, and they have been associated with serious mental health issues, including body image concerns, depression and eating disorders. The only choice that matters is your next one. Will you play diet roulette in 2018? Or will you throw in your cards and find something better to do with your time? I hope you choose the latter for a happier and healthier start to the year.
More from U.S. News
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5 ‘Rules’ for a Non-Diet New Year originally appeared on usnews.com
