escape the January diet trap: how to avoid diet culture and support eating disorder recovery
It’s January. Again. The festive fairy lights are packed away, the house looks bare, and we’re greeted by an annual parade of weight-loss plans, juice cleanses, detoxes, and "New Year, New You" slogans that scream, “You’re broken! Fix yourself in 2025!” But here’s a thought: what if there’s nothing to fix?
Diet culture, that sneaky thief of joy, always seems to make its biggest power move in January. It capitalises on the post-holiday blues, tempting us with promises of quick transformations. Let’s break free from that trap. This January, say no to restrictive resolutions, and instead, embrace a compassionate, sustainable approach to food and your body.
what is diet culture, and why should you avoid it?
Diet culture is the belief system that equates thinness with health, happiness and your value as a person. It prioritises weight loss over well-being and pushes us to view food as a moral battleground. The phrases, “I was so good today” or “I cheated and had dessert,” are examples of diet culture talk.
Here’s why diet culture is harmful:
It disconnects us from our natural hunger and fullness cues.
It leads to cycles of restriction, bingeing, compensation and guilt.
It can pave the way for disordered eating and, in some cases, full-blown eating disorders.
Let’s not sugarcoat it: rejecting diet culture isn’t easy. We’re swimming upstream against a current of marketing and media messaging. But with a few mindful strategies, you can reclaim your relationship with food and support your eating disorder recovery this January.
1. ditch the diet mindset
Diet culture thrives on rules—cut carbs, skip dessert, and fast until lunchtime Instead of buying into this restriction, try embracing a non-diet approach. Trust your body’s cues. When you feel hungry, eat. When you’re full, pause.
Critically… All foods can fit into a healthy relationship with food. Yes, even bread. Even chocolate.
expert tip: focus on balanced eating - ensuring there are sources of protein, carbs and fats (plus fruit/veggies). Include fun foods (like chocolate, cake, crisps etc.) so you aren’t being deprived
2. unfollow and unsubscribe
Your social media feed is powerful. A constant stream of diet-before-and-after photos and influencers touting detox teas isn’t going to help. Curate your content with intention. Follow accounts that promote body positivity, intuitive eating, and joyful movement.
expert tip: be intentional about your use of social media and try replacing “transformation” stories with diverse, real-life representations of health and well-being.
3. set nourishing goals that are not related to body weight
Rather than setting resolutions tied to weight or appearance, focus on goals that genuinely improve your quality of life. Here are a few ideas:
Prioritise sleep for better mood and energy.
Experiment with new recipes that bring joy to cooking.
Schedule time for mindful movement (walking, dancing, or stretching).
Practice meditation and gratitude to improve mood and focus.
expert tip: reflect on why a goal matters to you. Ask yourself, “Is this aligned with my values, and the person I want to be?”
4. challenge “good” and “bad” food labels
One of diet culture’s most insidious tricks is dividing food into moral categories. Kale smoothies are “good.” Cake is “bad.” But food isn’t a character in a fairy tale—it’s just food.
Allow yourself unconditional permission to eat. Practice neutral language about food: instead of calling a meal a “guilty pleasure,” say, “That was delicious.” You deserve to enjoy what you eat without guilt or shame.
expert tip: practice neutral language about food.
5. surround yourself with a supportive community
Navigating a world steeped in diet culture can feel isolating. Surround yourself with supportive, like-minded people who value a balanced, compassionate approach to eating. If your relationship with food feels overwhelming, consider working with a multidisciplinary team—including nutritionists, therapists, and other specialists—who can help you to restore your relationship with food and reconnect with your body.
expert tip: building a positive relationship with food is a journey, not a destination. It’s okay to seek guidance along the way.
final thoughts
January doesn’t have to be about detoxes and drastic changes. You are not a “new you”—you are you, and you are enough. Choose kindness over restriction, curiosity over judgment, and balance over extremes. Let this be the year you say no to diet culture—and yes to trusting and nourishing your body.