Health Isn’t Just About Weight
For years, we’ve been taught that health is about being thin, reducing calories, eating "clean," and following strict rules. The wellness industry, often disguised as "self-care," has been hijacked by diet culture, making us believe that shrinking ourselves equals success.
But real health isn’t about chasing an ideal body size or obsessing over food. It’s about living in a way that truly nourishes your body, mind, and soul—without guilt, restriction, or exhaustion.
It is difficult to recognize diet culture sometimes and very easy to get dragged into that mindset. It is everywhere we go—on social media, in advertising, in casual conversations. Even with all the knowledge I have on this topic, I still find myself watching "what I eat in a day" videos or thinking about how great I will look at my sister’s wedding if I just lose more weight.
We will never be completely free from the clutches of diet culture, but the key is to understand it and see it for what it really is so that we can make informed choices.
The Problem with Diet Culture’s Version of Health
Diet culture operates on a set of harmful, unspoken rules:
You have to be thin to be healthy.
You must earn your food through exercise.
Certain foods are “good” or “bad” instead of just… food.
If you gain weight, you’re failing.
Wellness means always doing more—more workouts, more green juices, more discipline.
This mindset leads to stress, burnout, and disconnection from our bodies—the exact opposite of true wellness.
The Real Impact of Diet Culture
95% of diets fail in the long run, with most people regaining the weight within 1–5 years. Yet, the diet industry continues to push restrictive eating as a long-term solution. (National Eating Disorders Association, 2021)
The weight loss industry is worth $72 billion—proving that diet culture profits from making us feel like we are never good enough. (Market Research, 2022)
1 in 4 people who diet develop an eating disorder. (National Eating Disorders Association, 2019)
Dieting increases cortisol (the stress hormone), making people more prone to anxiety, emotional eating, and body dissatisfaction. (American Psychological Association, 2021)
Teen girls who diet are 5 times more likely to develop an eating disorder. (National Institute of Mental Health, 2020)
The average woman spends 17 years of her life on a diet. (The British Dietetic Association, 2022)
If diet culture truly cared about health, it wouldn’t leave people more stressed, more anxious, and more disconnected from their bodies.
So, what should real health look like?
What Real Wellness Looks Like (Beyond Diet Culture)
True health isn’t a before-and-after picture or a number on a scale. It’s about feeling good in your body, sustainable energy, being able to accept and manage life's inevitable ups and downs, and living a fulfilling existence—whatever that means to you.
Here’s what holistic, sustainable wellness looks like:
Nourishment, Not Restriction
Food is fuel—but also pleasure and enjoyment. Instead of counting calories or fearing carbs, shift to intuitive eating (which, ironically, is what humans always did before diet culture forced us to label it).
What Intuitive Eating Looks Like
Eating when you’re hungry and stopping when you’re satisfied (not just “full”).
Choosing foods that make you feel good, not just what’s “clean” or trendy.
Taking the time to be mindful, tuning into your body’s wants and needs.
Allowing all foods without guilt—yes, even dessert.
63% of women feel guilty after eating something they love because diet culture has conditioned us to fear food. (Women’s Health Survey, 2021)
Ask yourself: Am I eating in a way that supports my energy, mood, and lifestyle?
Movement That Feels Good, Not Punishment
Movement shouldn’t be about burning calories or fixing your body. Instead, think about:
Joyful movement → Walking, hiking, swimming, dancing, yoga, stretching—whatever makes you happy.
Listening to your body → Some days you need rest. That’s okay.
Ditching the “all-or-nothing” mentality → A 10-minute stretch counts as movement, and so does gardening or a walk around the block, despite what Instagram tells you.
Exercise should relieve stress—not add to it. Studies show that people who exercise for pleasure rather than weight loss are more likely to stick with it long term. (International Journal of Behavioral Nutrition and Physical Activity, 2020)
Ask yourself: Am I moving in a way that energizes me rather than exhausts me?
Prioritizing Mental & Emotional Health
Health isn’t just physical. If you’re constantly stressed about your body, food, or routines, that’s not wellness.
Rest is productive → You don’t need to be busy 24/7 to be healthy.
Boundaries matter → Saying "no" protects your mental well-being.
Self-compassion over perfection → There’s no “failing” at health—just learning what works for you.
Chronic dieters experience higher rates of depression and anxiety because of the constant pressure to control food and weight. (American Psychological Association, 2021)
Ask yourself: Am I giving my mind the same care I give my body?
Living a Fulfilling, Joyful Life
Wellness isn’t just about what you eat or how you move—it’s also about:
Connecting with loved ones
Engaging in hobbies that light you up
Getting enough sleep & managing stress
Feeling grateful for your body as it is
Not falling into the comparison trap
Spending less time doom scrolling
Being yourself
Body dissatisfaction starts as young as age 6, with 40% of 6-year-old girls already fearing weight gain. (Common Sense Media, 2019)
Ask yourself: Does my definition of health include joy, rest, and pleasure?
A New Definition of Health
True wellness isn’t about following rules—it’s about building a life where you feel good, inside and out.
It’s time to ditch diet culture’s version of health and embrace a new, kinder definition:
Eating in a way that fuels & satisfies you.
Moving in ways that feel enjoyable.
Prioritizing mental health & rest.
Allowing joy, connection, and self-care to be part of wellness.
You deserve to feel healthy without obsession, guilt, or burnout.
Let’s Chat
How has diet culture influenced your view of health? What are you doing to redefine wellness on your own terms?—I’d love to hear your thoughts!
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