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How Diet Culture Sabotages Self-Esteem (And How to Break Free)

Diet culture is everywhere. Whether we realise it or not, it’s all around us, sneaking into our everyday lives through social media, ads on TV, conversations with friends, and even how our parents talked about food and weight growing up. Chances are you’ve had a lifetime of hearing these messages about weight, body image, and what you should or shouldn’t eat. Diet culture has been quietly making many of us feel pretty bad about ourselves for years. So, let’s break it down, understand how it messes with our self-esteem, and figure out how to kick it to the curb for good.

What is Diet Culture?

Ever heard the saying “a moment on the lips forever on the hips?” Diet culture is the idea that got us all believing that being thin equals being healthy, happy, and successful. It tells us that losing weight is always a good thing and that we need to eat a certain way to be “good.” Sound familiar? It might pop up in the form of a celebrity swearing by their latest diet or the ads telling you that the secret to happiness is a flat tummy which you can achieve by drinking their ‘slimming shakes’. 

But it’s not just about the media — it’s the way a lot of us grew up. It’s hearing those little comments from your mum like, “I was so bad, I had dessert,” or “I need to lose a few kilos before the holidays.”

How often did you hear things like “Don’t eat too much ice cream its fattening?” It’s this kind of talk that ingrains the idea that food is something to be controlled, and our bodies are something to be fixed. And it’s everywhere—from that magazine at the dentist’s waiting room to conversations with friends who are always on some kind of diet.

How Diet Culture Impacts Our Self-Esteem

Now, let’s get to the nitty-gritty on how all this diet talk messes with our self-esteem. Diet culture isn’t just about food or weight – it affects how we see ourselves. And for many of us, especially those of us who are older, this has been going on for decades. Here are some real life ways it sneaks in:

  • You feel like your body isn’t good enough: You might see someone on TV or social media with a perfect body and think, “Why don’t I look like that?” But here’s the thing—half of those photos are edited, and the other half? Well, they probably involve a lot of pain, hunger, deprivation, and over exercising. We compare ourselves to unrealistic standards, and it makes us feel like we need to constantly be fixing our bodies, even though they’ve been with us through thick and thin (literally!).
  • Guilt around food: You know the feeling -you eat something indulgent, like cake or pizza, and suddenly feel like you’ve broken some sort of law. Food gets labelled as “good” or “bad,” and we feel guilty when we eat anything from the “bad” list. But let’s be honest – life’s too short to never eat a bit of cake! It’s this guilt that can chip away at our self-worth, making us feel like we can’t even enjoy the simple pleasure of a meal without beating ourselves up.
  • Fear of judgement: Ever avoid wearing that swimsuit at the beach because you’re worried someone might comment on your body? Or feel anxious eating in front of others because you’re worried they’re judging what’s on your plate? This fear is real, and it comes straight from diet culture. We end up feeling like we have to shrink ourselves (and our appetites) to fit in, when really, we should be focusing on enjoying life.

How to Break Free from Diet Culture

So, how do we break out of this nasty cycle? It can feel difficult when we’ve spent years (or decades) being bombarded with these messages. But it’s not impossible, and it’s worth it to reclaim our self-esteem and start feeling good about ourselves again. Here are some practical steps to get started:

  1. Recognize the BS when you see it: First things first -start spotting the diet culture nonsense. Whether it’s an ad for a new weight-loss shake, or a conversation with a friend who’s on her 10th diet this year, recognise that these messages are designed to make you feel bad so you’ll buy something. You don’t need to change your body to be worthy or happy so shut any negative thoughts down!
  2. Ditch the guilt around food: Food isn’t the enemy, and it shouldn’t make you feel guilty. All foods have value, whether they’re providing you with nutrients or just making you happy (hello, chocolate!). Your physical and mental health need a variety of nutrients to be able to function at its best, but enjoying some cake or ice cream a couple times a week is okay.
  3. Unfollow the diet-y social media: Social media can be a real downer when it’s filled with influencers pushing the latest detox tea or weight-loss pills. Hit that unfollow button on anyone who makes you feel like you’re not enough. Instead, fill your feed with people who celebrate all bodies and promote healthy, balanced living.
  4. Focus on how your body feels, not how it looks: Your body has done amazing things – it’s carried you through life, brought you joy, and maybe even raised a family. Focus on what it can do, not just how it looks. Think about how good it feels to be strong, move comfortably, or enjoy a walk in nature. Your body is more than just something to be judged – it’s your home. If you respect your body you’ll be more likely to fill it with nourishing foods.
  5. Talk about it with friends: We’ve all got friends or family who are stuck in the diet culture mindset. Next time they start talking about their latest diet or how they need to lose weight, try changing the conversation. Talk about how you’re focusing on feeling good in your body instead of trying to fit into society’s impossible standards.
  6. Be kind to yourself: This might be the hardest one, but it’s the most important. Breaking free from diet culture means learning to love and accept yourself as you are. That doesn’t mean you can’t make healthy changes, but do it from a place of self-care, not punishment. Your worth isn’t tied to your size, and you deserve to feel good about yourself right now.

Ignoring Diet Culture and Eat to Improve Self-Esteem

Here’s the truth: You don’t need to follow some strict, joy-sucking diet to feel good in your body. Ignoring diet culture doesn’t mean throwing out everything you know about healthy eating – it just means tuning out the noise that says you have to restrict yourself to be worthy. Eating in a way that respects your body means giving it the variety of nutrients it needs, while still enjoying your favourite foods, without any guilt attached.

We all know what happens when you try to cut out the foods you love – you end up thinking about them all the time. So instead of falling into the trap of restriction, focus on balance. When you eat a variety of foods – like whole grains, veggies, fruits, lean protein, and healthy fats – you’re fuelling your body with the good stuff that will not only keep you physically healthy but also boost your mental health. That colourful plate of veggies and wholegrains isn’t just filling you up; it’s supporting your mood, energy levels, and overall wellbeing.

Here are some recipes that are both delicious and nourishing to get you started:

Crispy Feta Egg Tacos

Peanut Butter Bliss Balls

Beef & Bean Quesadilla

One Tray Nachos

Healthy Banana Bread

Veggie Burrito

Thai Cashew Chicken Stir-fry

Snack Platter

When you’re nourishing yourself properly, you’re bound to start feeling better from the inside out. And when you feel good, your self-esteem naturally follows suit. It’s not about looking a certain way – it’s about giving your body what it needs to thrive, and enjoying the process.

The best part? When you eat this way, focusing on balance instead of restriction, you start to develop a healthier relationship with food and your body. That’s a big step toward boosting your self-esteem because you’re no longer fighting against your body – you’re working with it. Treat your body with kindness, nourish it with a range of foods, and you’ll be amazed at how good you’ll feel, both mentally and physically.

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.