Between summer being just around the corner and life starting to return back to normal from the pandemic, diet talk is rampant. While those around you may be insistent on “perfecting” their “summer body”, that may not align with your current goals or be what’s best for you in this moment- and that’s okay!
While most people don’t mean any harm, it’s important to set boundaries with those around you. Make it clear you won’t be engaging in diet talk this season!
Below I have provided you with some tips on how to set this boundary around diet talk.
#1 Be Direct
If they say: “Hungry today, aren’t we? Are you really sure you want to be eating all of that?”
You can say: “thank you for your concern, but my food choices are not up for discussion. I am the expert of my own body and only I know how much food is right for me.”
Although bold, being direct let’s the person know that food and bodies are not a topic of conversation you’d like to engage in. Being firm in this manner allows you to enjoy a meal with those around you, while protecting your mental health and continuing on your food freedom journey.
#2 Explain Yourself
If they say: “Let’s skip ordering dessert tonight. It’s almost summer- don’t want to gain weight!”
You can say: “I’d appreciate it if we didn’t talk about weight right now. I’m currently working on improving my relationship with food and my body and I’m enjoying not dieting at the moment.”
Because dieting and disordered eating are so common in our society, it doesn’t always occur to people that you can choose to opt out. If you’re feeling brave, explaining yourself can let this person know this is an area you’re struggling in and you would like to avoid talking about it. That being said, there are still plenty of other ways to disengage from diet talk if you’re not quite ready to explain yourself yet.
#3 Unfollow/Mute
If they post: “So happy to share that I’m X pounds down after a month of doing Keto!”
You can: Unfollow/mute them
Not only do we already know that 95% of diets fail in the long term, but dieting is more likely to lead to poorer body image, binge eating, and even full-blown eating disorders. Because social media is a highlight reel, it’s important to remember that while this person may be quick to share about how good they feel in their “new” body, they will most likely be keeping their binge eating private.
If this person is an influencer or celebrity promoting something triggering to you such as a weight loss challenge or detox program, unfollow them and come back when you’re in a better headspace. If they’re a friend or family member, mute them so they don’t know you’re not seeing their posts. It’s your timeline. It shouldn’t leave you feeling bad about yourself.
#4 Change the Subject
If they say: “Guacamole is so fattening. I’m eating salsa instead.”
You can say: “I had the best salsa on my trip to Mexico last year! Have you ever been?”
This one is a quick and easy way to let this person know dieting is not up for discussion without actually telling them. Changing the subject is a great way to transition the topic of conversation to something you’d much rather talk about instead.
#5 Plant Seeds
If they say: “I’m going to have a lettuce wrap instead of a hamburger bun. Carbs are so bad for you.”
You can say “I enjoy eating regular wraps. Carbs make me feel energized.”
Planting seeds is great because you’re helping this person discover a new way of thinking. Although you may not be changing anything in that moment, you’re giving this person something to think about in hopes it will change their thinking one day down the road.
#6 Ignore
If they say: “I’m going to the gym extra early tomorrow to burn off those brownies.”
You can say: Nothing!
Combatting diet culture is exhausting! If you were to try and educate everyone who made a diet comment to you, you’d be burnt out… fast. Walking away is a completely acceptable response. Remember that your mental health comes first.
When dealing with diet talk, it can be helpful to keep in mind that these harmful comments say more about the people making them and their relationships to their bodies than about you and your body. So while we may not have any control over what others say, we do have control over the way we react to them.
Here’s to a diet culture free summer!!
