The diet culture we live in has a very black and white way of thinking about food.

It seems food will either harm you or heal you. 

Food is seen as either good or bad which often then translates to “I’ve been good or bad”. This is simply not true and can be highly problematic as I talk about in this blog.

For people deeply immersed in diet culture – which is sadly many – this type of thinking really limits our brains capacity to reflect and to be flexible.

non diet dietitian Melbourne

As one participant explained at our latest workshop, she didn’t realise there were other options, for her it was either a matter of expecting to feel good about oneself or bad about oneself based on the food choice. It was a matter of, “if want to be good, I better not order the chips”.

The black and white thinking that one should either feel “good” or “bad” based upon their food choice, meant choosing to eat a food seen as bad could only lead to feeling bad. As chips are often seen as “bad and fattening”, choosing to eat these meant feeling terrible about oneself no matter how delicious or satisfying they were.

It was a pleasant revelation when she heard different ways of thinking about food and how one might want to feel, such as…

“What do I feel like eating?”

“What will satisfy me?”

“What am I hungry for?”

“I want to enjoy the taste of the food”

“I want to be able to share this meal with my friends”

“I want this to be a really pleasurable experience.”

“Those hot chips look amazing, just the way I like them!”

What black and white thoughts do you have that limit your ability to reflect or be flexible with food? What happens when you do eat the food you label “bad”? How do you feel about yourself and how helpful is this with regard to taking better care of your health, both mental and physical? How does this type of thinking effect your relationship to food and your body?

If you would like to learn more about our up-coming workshops, please visit our facebook page.

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Have you been blinded by diet culture?

It’s not until you step outside of diet culture that you realise you’ve been caught up in that very diet culture and how warped most people’s thinking has become around food.

Examples of diet culture…

Uber eats adds using language such as “this bad boy” and  “tonight I’ll be eating like nobody’s watching”.

Ready to eat meals that use words such as “clean”, “guilt-free” or that have 70/30 meal plans.

A remark from a woman to her partner in a Netflix series about cookies bought from a girl scout – “You’re taking those into work tomorrow so I don’t eat them all.”

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Bizarre combinations of expensive ingredients served in unusual ways that usually look beautiful, but are completely unrealistic and unnecessary for health.

A dog lead with candy stripe colouring called “sugar free” – yes this really does exist.

Much of the chatter at work around lunch is about the “health” of your food, what food you think “should” or “shouldn’t” be eating or what food trend you’re following.

When trusted GPs (doctors) advise people to cut out certain foods or food groups in order to lose weight when the nutrition research just isn’t there to support such advice.

When you find yourself, or hear someone else, justifying why they chose to eat something.

You just happen to feel like eating salad and others comment that you’re being good, or that must be how you stay the size you are.

When I tell people my business name email address over the phone and the most common comment is “l love my food too much”

You know your eating is too restricted and messing with your mind and health, yet your friends and family think your discipline is a great thing.

I will be exploring diet culture and diet mentality in our next workshop on Sunday 28th April. There are still a few places available, click link to find out more about the workshop and buy your ticket today! ($39) Challenging the myth that we have to avoid certain foods to be healthy

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
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Want to undertand how to nourish your body without dieting or restricting food?
Get a taste of what’s involved with with our ebook Nourish.

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Donuts do not make people fat.

As many of my posts are, this post was inspired by a client this week who loves donuts but avoids eating them as she’s worried they will make her fatter. She was lamenting how she wasn’t able to enjoy freshly made donuts at a market with her friend, and how it was ok for her friend because she’s thin. My clients very typical diet mentality meant not only was she missing out on a key aspect of health (experiencing pleasure and connecting with friends), but it also meant she found herself over-eating whenever she was served something sweet.

Donuts do not make people fat.

But thinking they will and so restricting them, which can lead to over-eating (this goes for any food), may impact weight*. But it’s not the donut that’s the problem or needs to change, it’s the thinking which influences behaviour that needs to change.

 

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Not everyone who chooses to restrict certain food finds themselves bingeing on that food, but for many people, this is what happens. After all, it is human psychology to want what you can’t have, deprivation drives desire and people experience the forbidden fruit effect and the last supper effect.

When a food is off limits it is more enticing (forbidden fruit effect) and when faced with the “forbidden” food people experience the last supper effect: “This will be the last time so I’ll eat as much as can” – or – “I may as well have it all now and tomorrow I’ll be good”. Sound familiar?

Time and time again in my practice I see people discover that are able to enjoy their “problem” foods or “weaknesses” without going nuts and eating the whole lot and that they can leave certain food in the house without eating it all. In fact, a common scenario is once people stop restricting and stop thinking about the food as a “weakness”, they buy the food, enjoy a little and then forget it’s even there!

For many people, a tendency to over-eat certain food is driven by more than just restriction. Not eating enough during the day and altered emotional states are also key and very common drivers. All of these need to be addressed in order to foster a healthy relationship with food free from distress, guilt and shame. If you feel you need help with this, I urge you to seek help from a dietitian/nutritionist trained in the non-diet approach and who works within the Health At Every Size (HAES) paradigm.

*Note: weight changes are actually far more complex than just over-eating. If a person gains weight from appearing to over-eat, we massively over-simply the issue when just focusing on food. Again, working with a dietitian/nutritionist trained in the non-diet approach will allow you to explore this in more depth.

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Do you have a healthy relationship with food? – take our free quiz to find out
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Want to undertand how to nourish your body without dieting or restricting food?
Get a taste of what’s involved with with our ebook Nourish.

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Why recommending weight loss, even when a person’s BMI is very high, is often unhelpful and misguided.

A personal trainer tagged me in a post showing the image of a fat person and how this fat/weight was damaging to their body and therefore, why weight loss was necessary.

I am going to to attempt to break this down as simply as possible to explain why such attitudes are misguided and damaging to a person’s health. This is actually a very complex topic and I hope those with much greater understanding of social justice issues will forgive me for only mentioning them as a factor without going into depth.

Let’s say this fat person – described as “obese” in the mainstream culture – does have issues with some organs and joints, let’s say they have diabetes and knee pain. And let’s agree for a moment that their high body weight is exacerbating these conditions.

The mainstream assumption is losing weight will help this person. Now if this personal trainer was to help this individual lose weight, I am going to assume they are not going to suggest liposuction, therefore if the person changes their health behaviours, how do we know if any improvements to health are due to weight loss or the change in diet and exercise? 

We don’t, but either way, if this PT encourages the client into calorie deficit to achieve weight loss, the client will almost certainly regain the weight at some point. If there are PTs reading this who feel strongly that they have helped the majority of their clients lose weight (through diet and exercise) and keep it off  for life, we need your evidence of this please – at present we have none. What we do have though, is evidence that shows many people end up heavier through pursuing weight loss.

This brings us to vital and often overlooked factors that affect a person’s health and which may explain why this person ended up at this weight. While these factors may influence current eating and/or exercise habits, they can affect health independent of diet and exercise.

To assume diet and exercise are the key, or only factors to address when helping someone manage their health is misguided and in most cases highly insufficient. I want to pause for a moment here and acknowledge that this is more or less what I was trained to do and what I did for the first part of my career. I’m not saying that I ignored, or that other practitioners who still work this way ignore a person’s psychology or life circumstances, I certainly didn’t, but I did not address them adequately, particularly with regard to body image and impact of weight stigma, and I did not understand the implications of continuing to place focus on body weight.

 

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Some of the reasons people end up with a higher body weight

  • Concern about weight from a young age, be that underweight or “overweight” as per growth charts. There is evidence that parents who worry about their kids weight, end up with fatter children. 
  • Natural human size diversity – their genetic blueprint for size is a bigger body
  • Medication
  • Hormonal disturbances
  • Mental health issues with or without medication
  • Economic and social circumstances
  • Adverse childhood events, including trauma
    ….
    .
    and the most common reason I see with my clients…

    .
  • Through the pursuit of weight loss – a large number of my clients have dieted themselves to a heavier weight, research shows that up to 2/3 of people end up heavier through dieting in an attempt to lose weight.

Regardless of the reasons, placing the focus on weight and encouraging people to pursue weight loss is more likely to lead to the following, than it is to improve a person’s health long-term…

  • Weight loss followed by regain (weight cycling/yoyo dieting), often to a higher weight.
  • Engaging in diet behaviours that are generally not sustainable and may lead to a poor relationship with food over-time, disordered eating behaviours such as restricting and bingeing.
  • Engaging in exercise behaviours that are generally not sustainable and may lead to a poor relationship with exercise over-time, injury or a general dislike of exercise.
  • An increased sense of shame over body size and perceived “failure” to control their weight, eating behaviours and maintain a certain level of exercise. Shame has been identified as an independent risk factor for health.
  • Perpetuating our cultures weight bias (that thinner people are more worthy, healthy, attractive etc) and the social stigma that accompanies this.

To state this person is unhealthy because of their high body weight or to keep this as the focus for their health issues, is at best misguided and very simplistic, and at worst, serves to further damage the individuals health through the continued pursuit of weight loss, weight cycling and weight stigma. Those of us who work in the Health At Every Size paradigm work to take the focus off body weight and instead focus on addressing health behaviours and the various factors that influence these. 

Note: HAES and the non-diet approach are not anti-weight loss, just anti-pursuit of weight loss. Some people may lose weight through changing health behaviours, we just can’t predict for whom this will happen and therefore can’t promise or expect it will happen. For those who have dieted themselves to a higher weight, the chance of significant weight loss will be lower.

 

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
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Want to undertand how to nourish your body without dieting or restricting food?
Get a taste of what’s involved with with our ebook Nourish.

Click the banner to grab your copy today!

 

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“From now on I will no longer get sucked in by products or people promising weight loss”

It’s not too late to change your New Years resolution; repeat…

“From now on I will no longer get sucked in by products or people promising weight loss.”

Social media is rife with people, products and advertisements that promise weight loss. Some ads are clearly ads while others ads are disguised by the people who promote them, often popular social media influencers, bloggers and celebrities.

I learned today from a friend and social media influencer, Tara Leong (aka The Nutrition Guru and The Chef), that people can be paid upward of $450 for one post/blog showing them using the product. Tara says to look for these hashtags as a sign someone is being paid #collab, #ad, #ambassador, #spon, #partner or #partnership. If you want to learn more about this, read Tara’s excellent piece on this.

 

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It should come as no surprise that the advertising/marketing industry generally cares more about money than people, I’m sure even the most easily influenced people can recognise this. So why do we continue to get sucked in by marketing?

Trust – As humans we need to trust others, and when our trusted role models or people we respect get on board the marketing train, we want to believe them. I wouldn’t be surprised if many of the people promoting products actually don’t realise the harm they are doing, after all, many of these people are in naturally smaller bodies and haven’t experienced a lifetime battle with food, exercise and weight. Some of them may truly believe what they’re promoting will work. But if you’ve tried everything and nothing seems to work long-term, then perhaps it’s time to start questioning the products.

Hope – Hope is also a key aspect of being human and it’s human nature to feel that “this time, this one will work”. Most, if not all, weight loss products and people promoting them play on this emotion. 

Desire – We live in a world where being thinner is equated with success, worthiness, attractiveness, health and happiness. It’s completely normal to have a strong desire for these things. Again, weight loss products and people promoting them play on this emotion. 

When your well meaning doctor or health professional also suggests you should lose weight, this reinforces these desires and even provides a medical reason why you should do it – despite the fact that actual evidence that weight loss improves health long term is lacking.

Exposure – products and people that promote weight loss are constantly in our face, making it very difficult to ignore. Even more so as weight loss is such an emotionally charged subject.

Having given you a bunch of reasons why it’s so easy to get sucked in to the latest weight loss (aka healthy lifestyle) trend or product, if you experience an on-going battle with your eating and body, here are a bunch of reasons to reflect on in order to NOT get sucked in…

  • Any results you gained were short-term and you regained the weight.
  • You didn’t get the results you’d hoped for and you felt a deep sense of failure and shame.
  • You were left feeling worse about yourself when it didn’t work, or after you regained any lost weight.
  • In your years of trying to lose weight, you’ve actually become heavier.
  • You wasted your hard earned money on something that didn’t bring about the results you so dearly hoped for.
  • You wasted your precious time and energy on something that didn’t only fail you, but that also probably made you feel worse.
  • The product or program made you feel miserable, you felt hungry, the food was “as boring as bat shit” (as one friend said to me recently) and you missed out on delicious food at parties, dinners or other occasions.
  • The evidence simply doesn’t exist for a product or program that leads to permanent long-term weight loss.

Note: if you feel a particular weight loss product or program has worked for you, then great, but please understand that for most people any results are not maintained long-term and this can lead to a worsening in physical and mental health.

So what can you do?

Here’s a radical idea… have you ever tried to focus on improving your health without weight loss at a goal? The Health At Every Size HAES paradigm allows you to do this through explore these avenues…

  • Learning to eat in a way that is both nourishing and pleasurable – this can be done through intuitive eating
  • If you really feel unhappy in your body, looking at ways to start feeling better in your body that don’t depend on weight loss (the HAES approach is not anti-weight loss, if weight loss occurs as a by product of changing health behaviours then this can be welcomed)
  • For many people, addressing body image concerns is a key part of learning how to truly take care of your body
  • Finding ways to move more that feel good,  that fit in with your lifestyle and that have you wanting to participate for the joy of being active rather than to lose weight 

Need help?

We strongly recommend you seek help from a HAES practitioner in Australia or overseas

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to undertand how to nourish your body without dieting or restricting food?
Get a taste of what’s involved with with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne

 

 

Are you struggling with Intuitive Eating or feeling it doesn’t work for you?

Intuitive Eating is becoming more and more popular with more health and fitness professionals using the concepts of intuitive eating with their clients.
 
While this should be a wonderful thing, unfortunately it is not always being used effectively. This happens when there is a promise of weight loss or changing how your body looks. If you are unhappy with your body and you try intuitive eating as a way to change your body, you will likely end up thinking – “Intuitive eating didn’t work for me.”
 

As one of my clients expressed beautifully, when you focus on weight loss or changing your body, your eating will continue to be driven by body worries rather than instincts.

intuitive eating


Intuitive eating is about learning to trust your body’s cues (instincts) around appetite and food, it is about giving your body the fuel, nourishment and pleasure we all require from food to take care of our mental and physical health. Intuitive eating is also about letting go of food rules and all the “shoulds” and Shouldn’ts” our culture imposes on how we should eat, it requires softening black and white thinking around food and recognising there are no inherently bad foods and that all food can be included in a healthy way of eating.

If you’re thinking such freedom with eating would result in you making all the “wrong” food choices and not eating enough of what you “should” be eating, you’re not alone. Many, if not most, people have this belief when they first encounter intuitive eating and that’s because we all live in a diet culture which leads us to believe this. When you always restrict certain food, or think you shouldn’t eat it, it’s very normal when you have the chance, to go overboard and eat too much of the food. This reinforces your belief that you can’t be trusted around that food. What the intuitive eating process teaches you, is that when you start to allow that food in a non-judgemental way and listening to your body’s cues, you can trust your body and not go overboard. It can take some time to reach this point and may even require a period of relearning what your body’s appetite cues feel like, but even if it takes a year or two, this is much less time than spending the rest of your life in the restrict cycle that occurs with dieting or food restriction.

Given the culture we live in, it is completely understandable and ok to want your body to change. The trick is being able to pop these desires on hold while you move through the intuitive eating process. This is one of the toughest aspects of the process and something an experienced dietitian/nutritionist will need to help you with. This is a key part of the work we do, click here if you would like help from one of our dietitians.

If your weight of body shape changes through the intuitive eating process, this is purely a side-effect. If you make weight/fat loss the goal, you will struggle to ever trust your body’s natural cues and you will most likely feel intuitive eating didn’t work. It’s not that it didn’t work, you just didn’t give the process the freedom it needs to help you take better care of your health.

 

dietitian melbourne

 

 

 

Do you have a healthy relationship with food? – take our free quiz to find out
.

Want to undertand how to nourish your body without dieting or restricting food?
Get a taste of what’s involved with with our ebook Nourish.

Click the banner to grab your copy today!

non-diet dietitians Melbourne