We will likely experience some form of “diet talk” on a daily basis. Whether it be by scrolling social media, recommendations from a medical provider, co workers discussing it in the break room at work, or just having a conversation with a friend.
Diet talk may look like:
Your friend telling you about the new fad diet they started
An influencer on tik tok promoting the latest “cleanse” or “detox”
A co worker revealing they need to go to the gym to “burn off” whatever they are eating for lunch
Learning how to navigate diet talk is essential when healing one’s own relationship with food. Here are some tips I give to my clients when discussing how to handle diet talk :
1. Remove yourself from the situation. If diet talk is coming up, you may politely excuse yourself.
"I have to make a phone call quick, I'll be right back!"
"Excuse me, I have to use the restroom."
2. Change the subject. If diet talk comes up, you can start to redirect the conversation. It’s OK to totally shift topics to something unrelated.
"Did you hear about the storm we are expecting?"
"That actually reminds me of this .... show/movie I just saw.."
You can also say nothing and wait for the topic to change
3. Set boundaries. If someone close to you is constantly talking about diets, weight, or exercise - it is absolutely acceptable to tell them it makes you uncomfortable.
“I am working on healing my relationship with food, so I would appreciate that you don’t discuss your diet with me going forward”.
"Glad that works for you, but definitely isn't the right thing for me. We have so many other things to catch up on anyway!"
4. Offer Education. Determine if it's worth your energy, as this can be a tough one. Dieting mentality can be so strong, it often feels like we are fighting an uphill battle when we get into a conversation about it.
"I've been learning a lot about Intuitive Eating lately and it makes me feel so much more at ease around food. I think you may find it interesting! I can suggest some resources if you'd like to learn more about it."
5. Use a support person. Prior to going to a social event, strategize with them to help you feel most comfortable around possible diet talk. Ways they can help:
They can change the subject for you
They can check in with you to see what you may need in those uncomfortable moments
You may also come up with a code word or phrase you can use to help notify them you are feeling uncomfortable
6. Assess who you follow on social media.
Unfollow accounts that are providing triggering nutrition & fitness advice or make you feel bad about yourself
Start to follow more intuitive eating & body inclusive accounts (there are plenty out there!)
7. Find a community.
It may be helpful to engage in group sessions with others who are navigating leaving diet culture and disordered eating behind. Ask your therapist or RD for suggestions.
I also suggest strategizing with your therapist or RDN about specific scenarios that occur in your life, so you feel more empowered going into these situations.
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