Rethinking Diet Culture and Embracing International No-Diet Day

May 6th marks International No-Diet Day (INDD) – an important occasion to reflect on the potential harms caused by weight loss dieting. Initiated by feminist groups in the UK in 1992 under the leadership of Mary Evans Young, INDD provides an opportunity for a number of important reflections:

• Challenge cultural ideals: INDD encourages us to challenge societal norms surrounding body shape and size

• Raise awareness: Shedding light on weight discrimination and fat phobia, advocating for greater acceptance and inclusivity

• Combatting diet culture: iNDD prompts us to question the industries profiting from body dissatisfaction and dieting norms

• Prioritising body liberation: The day emphasis the importance of freedom and liberation from societal beauty standards

As we acknowledge INDD this year, we’re reflecting on the bigger picture - the context in which diet culture (the pervasiveness of dieting norms and the perceived value of weight loss dieting) manifests in our communities. Weight loss dieting, often considered a solution for many grappling with body image issues, actually poses significant risks and harms, including:

• Eating Disorders: Weight loss dieting is a significant risk factor for the development of an eating disorder

• Health Issues: It can compromise nutritional adequacy and lead to multiple adverse health effects

• Social Isolation: Dieting can be isolating, causing people to exclude themselves or withdraw from social occasions which involve food

• Mental Health: Weight loss dieting exacerbates body dissatisfaction and distress, which has a cause-and-effect relationship with poor mental health outcomes such as depression and anxiety

• Mind-Body Disconnection: Weight loss dieting teaches us to be at war with and to disconnect from our bodies - which has multiple adverse physical and psychological implications

• Perpetuating Stigma: Weight loss dieting perpetuates weight stigma and weight bias

• Financial Costs: Additionally, weight loss dieting incurs significant financial expenses *

It is essential though to acknowledge that many people turn to dieting as a means of regaining control in a world inundated with conflicting messages about nutrition and body image. Simply advising people to ‘stop dieting’ isn't enough; they need viable alternatives. Dr. Rick Kausman's question, ‘If Not Dieting, Then What?’ (also the title of his 2004 book) prompts us to explore alternatives which prioritise wellbeing over weight loss and recognise and respect the diversity of body types.

Zooming out to the societal level, it becomes evident that diet culture thrives within a context of weight stigma, bias, and weight normativity.

• Weight bias – negative assumptions and judgements about people in larger bodies

• Weight stigma – social devaluation and discrimination based on weight and shape

• Weight-normativity - emphasises weight and weight loss as central to defining health and wellbeing (ie. Assumes health based on weight)

• Weight-inclusivity – emphasises health and wellbeing as multifaceted and related to many aspects of a persons life (ie. Recognises social, emotional, physical and spiritual aspects, the importance of the whole person and the context in which they live)

It’s not enough to merely recommend to someone that they stop dieting… when we live in a weight-normative culture which tells us that thinner is better, and that we’re ‘wrong’ for existing in bodies which are anything other than the cultural ideal. Assumptions about weight and size need to be continually challenged and addressed, recognising that for many people, weight loss dieting makes sense as a response to the culture they exist within. It’s not enough to put the pressure on someone to change – it’s the culture that needs to change, to make it safe for people to exist in a diverse range of bodies, and to be valued and treated with respect without any expectation of a need to shrink their body in order to be OK.

Zooming in again to the individual level, we offer the following suggestions for potential alternatives to weight loss dieting. These are just suggestions… think about what works for you, and how you can ‘opt-out’ of diet culture… even if just for today:

• Focus on taking care of your body, nourishing and nurturing it in ways that feel good for you. Go for a walk in nature, lay under a tree, have a long bath…

• Explore your relationship with food, try to understand all the different motivations you have for eating, and bring self-compassionate awareness to those motivations

• Eat for both pleasure and nourishment – consider the importance of nourishing yourself both physically and emotionally in many different ways

• Celebrate and enjoy a wide range and variety of foods – allow yourself to really dive into the sensory pleasure which comes from fully experiencing food

• Spend time with people who value and recognise you for who you are, seek out communities in which you feel safe

• Expose yourself to diverse messages about bodies – do a social media audit and be ready to unfollow any accounts which perpetuate the ‘thin is best’ ideal, especially those which suggest there is any right’or wrong way of eating

• If this is a particularly tricky issue for you seek out a Psychologist, Dietitian, or other health professional who can assist you to untangle and address the ways weight stigma and weight bias effects you, and who can help you explore alternatives to diet culture

Importantly… recognise messages of weight bias and stigma in your environment, and chose not to perpetuate them. If you have the energy to challenge these messages, then by all means do so - be a social justice campaigner and advocate for respect and inclusion for all people, regardless of the characteristics of their body.

All bodies are worthy of care and respect.

(* The global weight loss and weight management market value in 2021 was USD $224 billion USD, and by 2030 is predicted to be $405 billion USD (Source – Global News Wire February 9, 2023). This ‘market value’ is being paid for by the people who are driven by body dissatisfaction and distress to purchase products and methods they’re sold under the guise they will make them thinner, and happier. And this is just referring to the direct costs associated with dieting. It’s impossible to put a price on the costs of poor nutrition caused by restrictive eating, eating disorders triggered or exacerbated by the pursuit of thinness and body dissatisfaction which the diet industry profits from, and other mental health challenges exacerbated by weight stigma and weight bias.)

Related past articles:

• Wellness program or diet in disguise?

• What does it mean to be a ‘Non-Diet Dietitian’?

• Breaking up with weight loss

• What is Intuitive Eating?

• About mindful eating

• What is the ‘non-diet approach’?

• Love your body

Ramadan and Eating Disorders

What is Ramadan?

Ramadan is a holy month of significance for Muslims. It is a period of 29-30 days where Muslims are challenged to increase in all forms of worship, revive their awareness of God and in turn, achieve a deeper connection. An integral expression of this is demonstrated through spiritual fasting (sawm).

Spiritual fasting involves abstaining from eating or drinking from dawn until sunset. The intention behind spiritual fasting distinguishes the act from other forms of fasting which may be intended for weight control or influencing metabolism.

For Muslims, fasting in Ramadan is a shared experience and therefore increases community connection. It is obligatory on all those who are capable (physically, financially, mentally etc) and of mature age (passed age of puberty). There are many conditions and circumstances, however, that exempt followers from needing to fast, especially if it poses a significant threat to a person’s health and well-being.

Every year, there will be millions of Muslims around the world who are unable to or struggle to fast due to their situation (including an active eating disorder). There are concessions that exist and can be verified by local religious leaders (e.g. an Imam). Nevertheless, the nature of an eating disorder is inherently encouraging of fasting and restriction and an eating disorder gaining control can be seamlessly disguised as religious practice. This can make seeking help extremely difficult and lead to feelings of shame, dismay and isolation.

Things to consider around Ramadan and eating disorder recovery

Eating disorders exist in all community groups and Ramadan can be a challenging time for Muslims who have an active eating disorder, or a lived experience of one.

A daily cycle exists of waking up early to eat, fasting during daylight, followed by breaking the fast at sunset. For a person who is unwell with an eating disorder, this cycle can trigger eating disorder thoughts and can even be contrary to their prescribed treatment. If this is the experience for you or someone you know, it is important to consider the following:

• You are not alone

• Speak to your GP about accessing professional support if you’ve not yet done so

• It is recommended to discuss your concerns with your treatment team and religious leader (e.g. an Imam) ahead of time in order to plan for Ramadan

• You may be able to decide on an adapted fasting schedule according to your needs and progress in recovery (e.g. fasting alternate days or fasting on shorter days of the year)

• Reflect on your intention behind fasting – are you fasting to express your religious beliefs or are you intending weight loss? Are you finding it impossible to eat sufficiently before dawn? Are you feeling this urge to delay breaking fast at sunset?

• If there is a supportive person in your family or community that you can talk to, it can be helpful to do so. There can be a lot of focus and conversation around food during Ramadan which is anxiety-provoking and having someone to turn may help you navigate that.

• It may be that you are not medically safe to participate in fasting at your current stage of recovery and that’s OK. Focusing on recovery today can mean that you can observe Ramadan more fully in the future.

Even if you are currently unable to fast, you can choose to explore the many other ways of practicing your faith that are also encouraged in Ramadan.

Other ways to participate in Ramadan

• Prayer and practicing mindfulness

• Donating time/clothes/food/money to people in need

• Preparing meals for others

• Attending Friday or night prayers at the local Mosque

• Appreciating that seeking treatment, taking steps towards recovery is honourable and an act of worship itself

Eid celebrations

As with Ramadan, Eid can be wonderful celebration with family and friends for millions of people worldwide. However, for people with an eating disorder, it can be a challenging time. They may even dread the day.

Festivities like Eid, will almost always involve special food in abundance and cultural traditions which can be triggering. In the lead up to Eid, it’s important that you express any fears you have with your support network (e.g. your treatment team, partner or family member). This can help you feel prepared and provide a sense of safety.

Journaling is a great way to put words to some of the emotions we feel and a useful release in addition to voicing our concerns with others. We can also use a journal to plan ahead for the festive day which could involve setting reminders to eat regular meals and snacks, scheduling time to check-in with ourselves and rest.

If there are some aspects of Eid that are more confronting for you (e.g. menu planning/cooking), then you might like to involve yourself with other aspects instead (e.g. decorating your home or organising gifts).

We can accept that some level of anxiety is to be expected and that it’s okay to have these feelings. Remind yourself that, like any other day, the day will pass. Try your best to be kind to yourself.

Blog post written by Aneela Panhwar, Accredited Practising Dietitian at Mind Body Well.

Wishing you a Non-Diet New Year

As the year draws to a close we’re encouraged to reflect on the past, and to contemplate changes we'd like to make for the year ahead. This time of year is ‘peak-season’ for the diet industry, and we’re exposed to a plethora of messages telling us that the problems in our lives can be solved through weight loss – which is of course a very long way from the truth.

This year we encourage you to break free from diet culture, and to focus on positive and sustainable goals which can contribute to positive well-being. Here are some strategies to consider:

1. Unplug from Negative Influences

Social media has become an integral part of our lives, but its impact on mental well-being is often underestimated. Take a close look at your social media accounts and unfollow any content which triggers negative thoughts or feelings about your body or lifestyle. Instead, curate your feed with accounts that inspire and uplift you, fostering a positive online environment. More puppies and kittens, less wellness influencers!

2. Break Free from Food Rules

‘Food rules’ are beliefs or vales which can dictate when, how, and what we eat. Challenge these rules to embrace a more intuitive approach to eating, paying attention to what you really want to eat (as opposed to what you think you ‘should’ have). Remember that food is not inherently good or bad; it's a source of nourishment and enjoyment. Shift your mindset by using neutral and non-judgemental terms to describe the food you consume.

3. Cultivate Self-Compassion

While we may be adept at showing kindness to others, extending the same compassion to ourselves can be challenging. Building self-compassion is an important step toward fostering resilience and self-care. Even if your thoughts are not yet self-compassionate, take actionable steps to be kind to yourself. Schedule self-care and self-nurturing activities in the day, week and year ahead.

4. Prioritise Quality Sleep

Our sleep patterns impact so many aspects of our lives and have a powerful influence on our physical and mental health and wellbeing. Establishing a good night-time routine can significantly assist your sleep patterns. Create a conducive sleep environment by limiting screen time before bed, maintaining consistent sleep and wake times, eating nourishing foods across the day, and engaging in relaxation or meditation strategies.

5. Engage in Joyful Movement

If incorporating more movement into your routine is a goal, focus on activities you genuinely enjoy. Instead of seeing exercise as a chore or punishment, see it as a celebration of what your body can do. Think about physical activities you’ve enjoyed at different times in your life, and explore all kinds of different forms of movement. Pay attention to how each activity makes your body feel, and let joy be your guide.

Happy New Year, from the team at Mind Body Well

Navigating Diet Talk and Body Image Concerns During the Holiday Season

The holiday season is a time for celebration and relaxation. It's a time to gather with people we care about, and hopefully also a time for some rest. However this can also be a time when diet culture ramps up, creating pressure in the warmer weather to focus on our ‘bikini body’, attending events which are usually centered around food and eating, and the impending wellness focus of New Year's resolutions – all of which can make the holiday period a minefield of diet talk and body image distress.

In this article, we'll explore strategies to help you navigate the challenges of diet talk and body image concerns during the holidays. Different factors such as your environment, relationships, personal history, and comfort levels can influence which strategies are most effective for you – so think about how you can personalise this information for your own circumstances.

Setting Boundaries

Where possible it can be helpful to set some boundaries prior to an event. Depending on your relationship with the people involved and your comfort level, it might be possible to let people know how they can support you – maybe you could communicate these boundaries in person or via text. Some examples could include:

• ‘I'd appreciate it if we don't talk about 'good' vs. 'bad' foods’

• ‘It would be really helpful if we could avoid any discussions of weight during the holidays’

• ‘I really want to have fun with you over New Years, which will be a lot easier for me if we don’t talk about diets’

• ‘It’s important for my recovery that we don’t talk about ‘working off’ Christmas dinner’

Responding to Body or Diet Talk

Despite setting boundaries, it’s possible that instances of unhelpful diet or body talk could still arise. In these situations, it can be helpful to have some practiced strategies for responding. Here are some ideas:

• Remove yourself: Remember it's okay to leave the conversation or the situation. Excuse yourself for a bathroom break or step outside for some fresh air

• Redirect the conversation: Change the topic to something more neutral or comfortable to steer the conversation away from diet talk

• Express discomfort: Be honest about your feelings, eg. ‘I'm not comfortable with this conversation’

• Question the body talk: Gently question the person engaging in body talk, eg. ‘I've noticed you make a lot of comments about good and bad foods. For me, this contributed to a really unhealthy relationship with food’

• Plant Seeds: eg. ‘I've found it helpful to learn more about my relationship with my body, if you're interested, I can send you some podcast or book recommendations’

• Direct Response: In some cases, you may need to be more direct and assertive, eg. ‘I'm not engaging in diet talk’

Focus on What You Can Control

Despite our best attempts, we have limited control over other people’s body and diet talk, and we may not always feel comfortable or have the capacity to challenge them. In these situations, focus on what you can control:

• Remind yourself of your personal journey: Tell yourself that you’re on the path to recovery and that it's important to prioritise your wellbeing

• Practice empathy: If it feels safe, try to empathise with those around you who might be caught up in diet culture, and be dealing with their own food and body image concerns

• Focus on positives: Concentrate on positive aspects of yourself, list three things you're proud of accomplishing

• Consider the source: Reflect on the source of comments and ask yourself whether it's helpful to place much value on their perspective

• Use mindfulness techniques: To let go of unhelpful thoughts, such as mentally saying, ‘I'm having the thought that...’

• Practice self-compassion: Engage in self-compassionate thoughts and soothing activities after challenging interactions

Ultimately, prioritise your wellbeing, and before you know it the holidays will have passed – hopefully without too much stress or challenge along the way. Be sure to schedule in some of your favourite activities, and spend time with the people who you know are good for your spirits.

International No-Diet Day 2023

May 6th is International No-Diet Day (INDD) – an important occasion to reflect on the potential harms caused by weight loss dieting. INDD was initiated by feminist groups in the UK in 1992 led by Mary Evans Young, and the day provides a reminder for us all to:

• Challenge cultural ideals about body shape and size

• Raise awareness about weight discrimination and fat phobia

• Challenge diet culture and companies who profit from encouraging body dissatisfaction

• Focus on body freedom and liberation for everyone

As we consider INDD this year, we’re reflecting on the bigger picture - the context in which diet culture (the pervasiveness of dieting norms and the perceived value of weight loss dieting) manifests in our society. It’s clear to us from the anecdotal evidence of so many clients we have worked with over the years (and this is backed up in the science) that weight loss dieting causes significant harm to many people – here’s a summary of just some of the ways weight loss dieting can cause harm:

• Weight loss dieting is a significant risk factor for the development of an eating disorder

• Weight loss dieting can compromise nutritional adequacy and have multiple adverse health effects

• Weight loss dieting can be socially isolating – causing people to exclude themselves from social occasions

• Weight loss dieting exacerbates body dissatisfaction and distress, which has a cause-and-effect relationship with poor mental health outcomes such as depression and anxiety

• Weight loss dieting teaches us to be at war with and to disconnect from our bodies - which has multiple adverse physical and psychological implications

• Weight loss dieting perpetuates weight stigma and weight bias

• Weight loss dieting has significant financial costs *

We also know however that weight loss dieting is a strategy used by many people in an attempt to feel some control in an area of their lives which can otherwise feel overwhelming, distressing, and downright confusing – given the many conflicting messages we’re exposed to about diet and nutrition every day. It’s not enough to simply suggest that people ‘stop dieting’ – what most people need is an alternative. To borrow a phrase from one of the pioneers in the non-diet field in Australia Dr Rick Kausman… ‘If Not Dieting, Then What?’ (which is the title of Ricks book first published in 2004). We need alternatives which recognise the reality of body diversity, and which focus on wellbeing rather than weight loss.

If we zoom out to the broader cultural context in which weight loss dieting exists (and is considered the norm), we see that diet culture thrives in a context of weight stigma, weight bias, and a focus on weight-normativity. Here’s a breakdown of these concepts:

• Weight bias – negative assumptions and judgements about people in larger bodies

• Weight stigma – social devaluation and discrimination based on weight and shape

• Weight-normativity - emphasises weight and weight loss as central to defining health and wellbeing (ie. Assumes health based on weight)

• Weight-inclusivity – emphasises health and wellbeing as multifaceted and related to many aspects of a persons life (ie. Recognises social, emotional, physical and spiritual aspects, the importance of the whole person and the context in which they live)

It’s not enough to merely recommend to someone that they stop dieting… when we live in a weight-normative culture which tells us that thinner is better, and that we’re ‘wrong’ for existing in bodies which are anything other than the cultural ideal. Assumptions about weight and size need to be continually challenged and addressed, recognising that for many people, weight loss dieting makes sense as a response to the culture they exist within. It’s not enough to put the pressure on someone to change – it’s the culture that needs to change, to make it safe for people to exist in a diverse range of bodies, and to be valued and treated with respect without any expectation of a need to shrink their body in order to be OK.

Zooming back in again to the individual level, we’d offer the following suggestions for some potential alternatives to weight loss dieting. These are just suggestions though, think about what works for you, and how you can ‘opt-out’ of diet culture… even if just for today:

• Focus on taking care of your body, nourishing and nurturing it in ways that feel good for you. Go for a walk in nature, lay under a tree, have a long bath…

• Explore your relationship with food, try to understand all the different motivations you have for eating, and bring self-compassionate awareness to those motivations

• Eat for both pleasure and nourishment – consider the importance of nourishing yourself both physically and emotionally in many different ways

• Celebrate and enjoy a wide range and variety of foods – allow yourself to really dive into the sensory pleasure which comes from fully experiencing food

• Spend time with people who value and recognise you for who you are, seek out communities in which you feel safe

• Expose yourself to diverse messages about bodies – do a social media audit and be ready to unfollow any accounts which perpetuate the ‘thin is best’ ideal, especially those which suggest there is any right’or wrong way of eating

• If this is a particularly tricky issue for you seek out a Psychologist, Dietitian, or other health professional who can assist you to untangle and address the ways weight stigma and weight bias effects you, and who can help you explore alternatives to diet culture

Very importantly… recognise messages of weight bias and stigma that occur around you and chose not to perpetuate them… opt out. If you have the energy to challenge, then by all means do so - be a social justice campaigner and advocate for respect and inclusion for all people, regardless of the body they show up in.

All bodies are worthy of care and respect.

(* The global weight loss and weight management market value in 2021 was USD $224 billion USD, and by 2030 is predicted to be $405 billion USD (Source – Global News Wire February 9, 2023). This ‘market value’ is being paid for by the people who are driven by body dissatisfaction and distress to purchase products and methods they’re sold under the guise they will make them thinner, and happier. And this is just referring to the direct costs associated with dieting. It’s impossible to put a price on the costs of poor nutrition caused by restrictive eating, eating disorders triggered or exacerbated by the pursuit of thinness and body dissatisfaction which the diet industry profits from, and other mental health challenges exacerbated by weight stigma and weight bias.)

Related past articles:

• Wellness program or diet in disguise?

• What does it mean to be a ‘Non-Diet Dietitian’?

• Breaking up with weight loss

• What is Intuitive Eating?

• About mindful eating

• What is the ‘non-diet approach’?

• Love your body

About Mindful Eating

January is World Mindful Eating Month. So what’s ‘Mindful Eating’ all about?

What is mindfulness?

Mindfulness is the practice of paying attention to the present moment in a non-judgemental, accepting and self-compassionate way. Mindfulness is not just about our thoughts, it also includes embodied awareness – experiencing our body from the inside out. We can do this by focusing on the information the body sends to the mind through the senses – what we see, hear, feel, smell and taste. In the context of eating, this can mean being aware of how we’re feeling before, during and after a meal. This includes how our body feels physically, as well as the thoughts and feelings we’re experiencing about eating.

Why eat mindfully?

Mindful eating is an approach which is often recommended to help us be more engaged in the process of eating. It’s also a way to pay more attention to our bodies signals of hunger and fullness, and to assist with appetite regulation – the ability to know what the body is telling us about the need for food, or when it’s had enough.

It is important to note however that it’s not inherently ‘better’ to eat mindfully - it’s perfectly natural to also have times when we eat with less mindfulness – like while watching television or at the computer. This less mindful eating though is more likely to cause a sense of disconnection from the experience of eating, and to confuse our hunger and fullness signals, also resulting in less pleasure or satisfaction from our food – which may cause us to keep seeking more.

Mindful eating and Diet Culture

Unfortunately Mindful Eating is yet another of the potentially helpful strategies which has been co-opted by the diet industry as a method of food restriction and impulse control. It is important to keep in mind the central premises of self-compassion and non-judgement which mindfulness is based on – and not to let this become yet another way to moralise and punish ourselves for what and how we’re eating.

When we can bring that spirit of self-compassion to mindful eating, it can be a way to enhance our connection with our body and our relationship with food, to build intuitive eating skills, and to allow ourselves more joy and freedom with eating.

How do I eat mindfully?

If you’ve never practiced mindfulness before, try starting with a general introduction – i.e. learn mindfulness skills in other (less ‘loaded’) areas first, then practice transferring those skills to eating. You can gradually learn to be more mindful by regularly bringing awareness to your breath, to the sensations in your body or the things happening around you. If you’re in therapy, you could ask your therapist for strategies, or experiment with some of the great app’s which teach mindfulness practices (we like Calm, Smiling Mind, and Headpsace).

Once you’ve become familiar with the practice of mindfulness, you can begin to transfer this awareness to eating - try sitting down to eat with no distractions, and bring non-judemtnal awareness to the experience of eating. Pay attention to the sight and aroma of the food. As you eat, pay attention to taste and texture. Chew slowly and notice how these change over time, notice how the taste changes as you eat. Notice if you feel a change in your hunger and fullness cues as you eat. Keep coming back to self-compassion and non-judement as you do this, and start slowly – maybe just for the first few bites of your meal, and begin with foods that feel more comfortable and less threatening for you.

When Mindful Eating is difficult

If you’re experiencing an eating disorder, working on mindful eating might not be appropriate for you right now. Sometimes paying too much attention to the experience of eating can be unhelpful – especially for those who may already be obsessing about eating, and feeling really uncomfortable in their bodies when they eat. In this case you may need to rely on some deliberate distraction rather than mindfulness – use strategies such as reading, music, games or conversation to enable you to eat without increasing anxiety may be more appropriate for now. Like all strategies, mindful eating isn’t a panacea, and isn’t the only tool in the eating disorder recovery toolkit. If you’re not sure whether mindful eating is appropriate for you, discuss this with your therapist, and ask them for alternatives, or practice working toward mindful eating over time.

Would you like to learn more? Enrol in our upcoming Mindful Embodiment online program.

Self-Care in the Festive Season

The festive season can be a particularly challenging time for people with food and body image concerns. Factors like warmer weather, summer activities, social eating, weight loss marketing and diet talk can all mean that these anxieties are at the forefront of our minds. Here are some of our tips for supporting yourself during this time.

Be a critical consumer - You’ve probably noticed that diet ads are everywhere right now - even more than usual! Remember no matter how ‘new and improved’ these diets claim to be, diets don’t work, and in fact they can cause significant harm to our physical and mental health. Remember these weight loss diet companies are part of a multi-billion dollar industry which profits from making us feel dissatisfied with our bodies. It’s a powerfully radical act to say no to diets and yes to self-care.

Be mindful of diet talk - You might notice those around you talking about dieting and weight loss more at this time of year. There are many ways you could choose to approach this, depending on your relationship with the person and your energy at the time. You might let people know you’d prefer not to discuss food and body size, and share your knowledge about the harms of weight-loss dieting. Or you could decide to use the helpful strategy of distraction to divert the conversation to another topic. At other times you might subtly (or overtly) excuse yourself and take some time away from the conversation, it might be the perfect opportunity for a bathroom break.

Take care of yourself when social eating - Try to avoid the urge to restrict food in anticipation of, or after eating a meal which might be larger or more challenging than foods you usually eat. Maintaining regular eating can help to regulate appetite and not set yourself up with all or nothing thoughts and eating behaviours. During social meals try to focus on conversation and connection with others to distract you from distressing food thoughts. If there are particular foods you’re expecting to be challenged by, your therapy team can help you practice exposure to these foods ahead of time in a safe environment.

Engage your support system - Let your support people know this could be a more challenging time, and explore how they can help. This could be creating supportive meal environments, encouraging you to eat regularly, or being available to talk through your challenges. Making regular appointments with your therapy team can also help to hold you steady. You could also explore and engage with non-diet, recovery focused content, see the ideas on our Inspiring Links page

Be kind to yourself - It’s understandable that this can be a difficult time, with many potential challenges and triggers. Do your best to practice self-compassion, and remember that this period will pass. Also remember to look for and really pay attention to the joyful moments - even if they’re brief, don’t let them pass by without your full attention.

(Here’s our Director Janet’s dogs sharing a joyful moment last Christmas!).

Getting Away for the Holidays?

Many people have mixed feelings about the holiday season - while it can be a time of joy there can also be significant challenges for people with eating disorders or body image concerns.

These challenges can be even more intense when you’re planning to go away for holidays, or to visit family. Time away from home can bring changes to routine and daily activities; spending time with different or more people than usual; different food availability or access; increased social eating; and reduced access to usual coping strategies or activities. We’ve put together some suggestions to help prepare for the holiday season.

Food and eating suggestions

• Discuss your holiday with your treatment team, and problem solve to make a plan together

• Where possible, plan at least some of your meals, and think about when you might eat out or do your food shopping

• Have some easy options available while travelling, pack snacks or foods you’re more comfortable and familiar with and use these as a back-up when needed

• Work with your Dietitian to consider what a balance of safe and challenging foods might be like for you during the trip

• Pack clothing you feel most comfortable in

Support suggestions

• Have a trusted person you can debrief with - a friend or family member. It’s ok if the person isn’t with you on the trip, plan some phone check-ins with them if needed

• If you know you need plenty of alone or quiet time, let the people around you know and plan it in advance

• Think about different types of supports outside your immediate network, e.g. helpful social media accounts, helplines or online chats (see below)

• When you’re in social eating situations, trying to focus your attention on being present with the people around you and use this as a distraction to help you avoid over-thinking about food

Coping suggestions

• Think about distractions or activities you find helpful at home which you could take with you, e.g. journalling, knitting, reading, puzzles

• Write yourself a list of helpful coping strategies which you can use as a reminder when things get difficult, e.g. distraction, urge surfing, challenging thoughts, mindfulness or self-compassion practices

• Prepare some resources to keep you motivated while you’re away, e.g. podcasts, books, social media accounts. Check out our inspiring links

• Where possible, try to pay attention to things you enjoy or feel grateful for while you’re away, e.g. being able to travel, basking in the sunshine, spending time with people you care about

• Remember this is a temporary situation and you will soon be back in your familiar comfort zone

Useful Services

• Eating Disorders Victoria Hub

• Butterfly Foundation Helpline

'Wellness' Program or Diet in Disguise?

Intuitive eating and non-diet approaches to weight and nutrition have been gaining popularity as many people elect to step off the dieting treadmill and change their relationship with their body, and their eating attitudes and behaviours. As these approaches have gained momentum however, many diet programs, companies and influencers have begun to co-opt the language of ‘non-dieting’ to mislead people back into the diet cycle. A number of established weight loss companies have re-branded, and new ‘wellness’ programs have emerged, with strong marketing messages about supporting people to make ‘sustainable lifestyle changes’ rather than focusing on weight loss.

However, when you really look at many of these programs it’s clear that they have not really changed their focus, but have instead become traditional diets in disguise – the new breed of diet industry companies. These so called ‘wellness’ programs continue to promote restrictive eating behaviours, encourage people to monitor their weight, and hold at their core the false idea that thinness equates to health - only now with an added side-serve of ‘wellbeing’.

So how can you tell the difference between an actual non-diet approach and a wolf in sheep’s clothing? One of the main differences between dieting and intuitive eating is the focus on weight loss and changes to body shape which are integral to dieting programs. Intuitive eating however is weight neutral, and focused on healing your relationship with food and your body. Intuitive eating is not about weight loss, it won’t ask you to eliminate any foods from your diet, or to label foods as ‘good’ or ‘bad’. Intuitive eating is a not a hunger-and-fullness diet but rather is about unconditional permission to eat all foods, building body trust and eating foods which feel satisfying and enjoyable. Another main difference between intuitive eating and dieting is that intuitive eating has a strong evidence base supporting its effectiveness, compared to traditional diets which are shown to be ineffective for 95% of people (especially in the medium to long term).

This re-branding of weight loss dieting to ‘wellness’ is dangerous and confusing for so many people. This new generation of diets aims to differentiate themselves from traditional diets by claiming that they are not ‘fad diets,’ that they value ‘wellness over weight loss,’ and some even use the language of eating disorder recovery as part of their marketing campaigns. Yet most of these programs continue to focus on food restriction, monitoring or logging what you eat, and weight monitoring. These programs now commonly offer self-care activities ‘on the side’, and may market themselves with health buzzwords or topics such as gut heath or inflammation. They offer a simplistic view of health and wellness, and a narrow assumption that weight loss equals health.

Studies show that weight loss dieting is one of the biggest risk factors for the development of eating disorders and disordered eating. Yo-yo dieting which is characterised by the cyclic nature of losing and re-gaining weight has been shown to have negative effects on physical health and how you feel about your body. Dieting also promotes the development of maladaptive eating behaviours. When our food intake is restricted, food often becomes our focus, which can cause obsessive thinking about food, and can result in either further food restriction, or episodes of reactive binge eating – where the body tries to gain back some of the energy which has become depleted from restrictive eating.

So how can you tell the difference – how can you differentiate a diet in disguise from an approach which is truly focused on enhancing health and wellbeing?

An approach may be a ‘diet in disguise’ if it:

• Encourages you to disconnect from your body by ignoring body signals (including hunger and fullness)

• Is focused on changing your body - weight loss or body shape/size

• Asks you to count points, macros, or uses approaches like a traffic light system

• Uses negative language around ‘good’ and ‘bad’ foods, classifying certain foods as inflammatory, detoxifying, guilt-free, or clean

• Recommends that you restrict or eliminate certain foods or food groups

• Acknowledges that diets don’t work followed by a BUT… (insert dieting behaviour here)

• Causes you to feel preoccupied with food and weight loss

• Recommends you buy expensive supplements or unusual foods

As an alternative to diet industry programs we recommend an individualised and therapeutic approach to understanding your nutritional needs, and changing your relationship with your body. If you’re ready to make this change, the team of Psychologists and Dietitians at Mind Body Well can assist.

Other relevant Blog posts:

• What is Intuitive Eating?

• Let’s set some perspective on ‘Food Addiction’

• What does it mean to be a Non-Diet Dietitian?

• Breaking up with weight loss

A Non-Diet Understanding of PCOS

September is Polycystic Ovary Syndrome (PCOS) awareness month. PCOS is a very common condition which affects between 12-21% of cisgender women and transgender/gender diverse people with ovaries during their reproductive years, with around 21% of First Nations people in this group being impacted. For many people diagnosed with PCOS the automatic recommendation from their medical team is to lose weight, or to prevent weight gain. This recommendation can however be highly problematic, so let’s explore the rationale behind weight loss advice for PCOS, and whether this is helpful management strategy (spoiler alert: it’s not!).

Summary of PCOS

• Symptoms of PCOS may include irregular or absent menstrual periods, fatigue, excess hair growth on the face and body, hair loss on the scalp and difficulties with fertility. Contrary to popular belief, you do not need to have cysts on your ovaries to have PCOS, however this is a common symptom

• Hormones play a big role when it comes to PCOS symptoms. People with PCOS often have higher levels of androgens including testosterone, as well as insulin resistance which means that our bodies are not able to use insulin to get glucose from our blood into our cells as effectively

• PCOS can cause chronic inflammation which can further disturb our hormones and increase risk of chronic health conditions including cardiovascular disease. Other factors that are common in PCOS and can increase inflammation include poor sleep and stress

• PCOS is also linked with a range of mental health conditions including depression, anxiety and eating disorders

• There is currently no cure for PCOS, however there are a range of options for managing PCOS symptoms and for enhancing quality of life

PCOS and weight

A significant proportion of people with PCOS live in larger bodies or report struggling to ‘manage’ their weight. Folks with PCOS often report that they find it hard to lose weight but very easy to gain it. One of the contributing factors to this is high levels of insulin and insulin resistance. Insulin is a growth hormone, so high levels tend to cause increases in weight.

One of the most common recommendations for PCOS management is to lose weight, often without taking peoples previous weight history into account. PCOS treatment guidelines often recommend reducing weight to improve PCOS symptoms and related biomarkers (i.e. blood test results such as testosterone or blood glucose), however sustained weight loss is very challenging and in many cases not possible, including for those with PCOS.

The good news? Other management strategies that don’t require weight change can be very effective in improving symptoms and biomarkers. And let’s not forget that people in bodies of all sizes can have PCOS, so it’s very important that weight loss not be focused on as a ‘one size fits all’ treatment.

Do weight loss diets work for PCOS?

Diets are unhelpful for the majority of people with PCOS for a number of reasons:

1. Diets don’t work for the absolute majority of people. 95-97% of people who engage in dieting to lose weight regain most or all of the weight within 2-5 years. 2/3 of those people gain more weight, and end up with a higher weight than where they started. For the majority of people of diet, this results in weight cycling with weight trending upwards over time. Weight cycling can increase the risk of chronic conditions such as cardiovascular disease.

2. Dieting increases the risk of developing an eating disorder. Eating disorders and disordered eating are common in PCOS, and dieting behaviour can add further fuel to the fire by creating an environment of restriction and preoccupation with food, weight and shape. Restrictive eating patterns or cutting out certain foods can actually increase the risk for binge eating – due to the all or nothing cycle which is stimulated by food restriction. This is often followed by an ongoing restrict-binge cycle, which creates an unhelpful eating pattern and relationship with food which can evolve into an eating disorder.

3. Some PCOS diet plans recommend cutting out entire food groups to manage PCOS. This can increase the risk of nutritional deficiencies, and as with any other restrictive diet can increase fixation on food and either further restrictive eating, or responsive binge eating episodes.

4. Insulin resistance is a common symptom of PCOS. With insulin resistance comes high insulin levels in the blood, which can impact our hunger and fullness signals because it stimulates our appetite. People with insulin resistance often report experiencing intense food cravings, particularly for foods rich in carbohydrates. This is because your body is not able to use the insulin in your body effectively to transport glucose from your blood into the cells, so it can literally feel like you are starving. The extreme hunger and food cravings often lead to binge eating episodes, which can then further increase insulin levels – and so the cycle continues.

5. What about carbs? You wouldn’t be alone in thinking that reducing your carbohydrate intake will prevent high insulin levels or insulin resistance. On the contrary - the stress experienced when following a restrictive diet can increase inflammation, which is actually linked with insulin resistance. Most people who have tried low carb diets find them to be too restrictive and ultimately unsustainable long term. Our bodies need carbohydrates from our food because carbs provide every cell and organ in our body with the energy they need to function. You know that pounding headache you get when you’ve eaten a low carb meal or haven’t eaten for a long time? That’s your brain screaming out for glucose. Low carb diets can lead to low energy, brain fog and mood changes, and also create a high risk of binge eating episodes.

So, if not dieting for PCOS what can I do instead?

• Discuss treatment options with your GP. There are a range of different medications, supplements and treatments that may help with managing your PCOS symptoms. It could also be helpful to see a reproductive specialist as part of your PCOS treatment team for more specialised advice and treatment options.

• Eating regular meals and snacks can assist to improve insulin sensitivity, regulate blood glucose levels and help to support energy levels. Giving your body adequate and consistent fuel can also help to regulate appetite and reduce binge eating.

• See a Dietitian who specialises in PCOS nutrition using a non-diet and weight inclusive approach. The Dietitian will be able to tailor recommendations to manage your PCOS symptoms and to support you to improve your relationship with food.

• Find a way to move your body that’s comfrotable, accessible and enjoyable for you. Movement is linked with improve insulin sensitivity, mood and sleep quality, as well as reducing long term risk related to chronic health conditions.

• Managing your stress levels can assist with reducing inflammation and improving overall mental health and wellbeing. You could also consider seeing a Psychologist to assit with developing healthy emotional coping and stress management strategies.

• Get enough sleep! Inadequate or poor quality sleep can increase inflammation, and feeling tired can contrinute to binge eating, so don’t underestimate the power of getting a good night’s sleep.

See also:

• Let’s get some perspective on food addiction

• What does it mean to be a ‘Non-Diet Dietitian’?