Diet culture is pervasive, influencing our thoughts, behaviours, and perceptions about food and body image. It promotes the idea that thinness equates to health, often leading to unhealthy relationships with food and our bodies. For those recovering from an eating disorder, breaking free from diet culture is a crucial step towards true healing (or something close to that, at least). Embracing food freedom means letting go of restrictive diets and the constant pursuit of weight loss, and instead, fostering a healthy, intuitive relationship with food.

The first step towards food freedom is recognising the harmful impact of diet culture. It’s essential to understand that diet culture is a billion-dollar industry built on the promise of a better life through weight loss. Diet culture is all around us – from scrolling on social media, to what gets ingrained into our minds by our parents when we are little. This industry thrives on creating insecurities and perpetuating the myth that our worth is tied to our appearance. By acknowledging this, we can begin to dismantle these beliefs and see that our value is not dependent on our size or shape.

Letting go of diet culture involves shifting our mindset from restriction to nourishment. Diets often teach us to ignore our bodies’ natural hunger cues and to view certain foods as “good” or “bad,” or you can only eat at a certain time, and never before you go to bed(!). This binary thinking can lead to feelings of guilt and shame around eating. Instead, we should aim to listen to our bodies and honour our hunger and fullness signals. Intuitive eating, an approach that encourages us to eat based on our physiological needs rather than external rules, can be a powerful tool in this process. It helps us rebuild trust in our bodies and fosters a more compassionate and balanced relationship with food.

An essential aspect of food freedom is rejecting the notion that there is a perfect way to eat. Diet culture bombards us with conflicting messages about what we should and shouldn’t eat, creating confusion and anxiety. In reality, there is no one-size-fits-all approach to nutrition. Our bodies are unique, and their needs can vary from day to day – especially for us women who also battle hormonal changes on a daily basis too. By giving ourselves permission to eat a variety of foods without judgment, we can discover what truly nourishes and satisfies us. This includes enjoying foods that bring us pleasure and comfort, as well as those that provide essential nutrients.

Finally, redefining success is a key component of letting go of diet culture. Instead of measuring our worth by the number on the scale or the size of our clothes, we can focus on the non-scale victories that come with recovery. Improved mental health, increased energy levels, and a more joyful and fulfilling relationship with food are all indicators of success. By shifting our focus to these aspects, we can find true satisfaction and contentment that goes beyond physical appearance.

Building a supportive environment is also crucial in letting go of diet culture. Surrounding ourselves with people who respect our journey towards food freedom can make a significant difference. This might mean seeking out friends, family members, or support groups who share similar goals and values. Additionally, curating our social media feeds to include body-positive and anti-diet voices can help reinforce our commitment to rejecting diet culture. It’s important to remember that this is a continuous journey and having a supportive network can provide encouragement and accountability.

Self-compassion plays a vital role in the pursuit of food freedom. Recovery from an eating disorder is not a linear process, and setbacks are a natural part of healing. When we experience moments of doubt or find ourselves slipping back into old habits, it’s crucial to treat ourselves with kindness and understanding. Recognising our progress, no matter how small, and celebrating our efforts can help sustain our motivation and reinforce positive change.

Embracing food freedom and letting go of diet culture is a transformative process that requires patience, persistence, and self-love. It involves unlearning deeply ingrained beliefs and adopting a new, more compassionate approach to food and body image. While the journey may be challenging, the rewards of living a life free from the constraints of diet culture are immeasurable. By honouring our bodies, trusting our intuition, and cultivating a supportive environment, we can achieve a healthier, more balanced relationship with food and ourselves.