January Diet Culture

Ditch the January Diet Trap: Building Balanced Health Goals

The New Year brings the opportunity for change and a fresh start. Some of the most common resolutions include losing weight, exercising more, or eating healthier. While these goals can be constructive, they can also fall victim to fad diets, wasted money, disordered eating, and yo-yo dieting. Learn how to reverse the toxicity of January diet culture, align your internal and external goals, and shift your intention toward bettering your health rather than participating out of shame or self-loathing.

Diet Culture Pitfalls

Some of the most common pitfalls for individuals trying to lose weight are quick fixes and unrealistic expectations. It takes 3,000 calories—in addition to your normal maintenance diet—to gain or lose a pound of body weight. Buying into advertisements with statements such as “lose 10 pounds in a week” or “lose 20 pounds in a month” places extreme stress on a person’s body and is not sustainable long-term. Instead, focus on a gradual deficit and incorporate whole foods, protein, and healthful alternatives into your diet. Adding fiber and protein to your diet—such as lean meats, vegetables, fruits, and legumes—is a good way to shift your mindset from restriction to nourishment.

Shame is also often used as a motivator for dieting. Participating in a diet or workout regimen out of self-loathing can lead to a negative self-image, dissatisfaction, and giving up entirely. Finding a type of exercise your body enjoys or joining a group workout class can make exercise more pleasurable and social. Remind yourself that balance is key, and one night out or a few days on vacation will not “ruin” all your progress. Cherish life outside of food and dieting.

The Importance of the Gut Microbiome

Sometimes it’s helpful to understand the science behind fueling your body to shift your mindset. The gut microbiome—containing trillions of live bacteria in your intestines—has a profound impact on your brain, mood, and cognitive functioning. In fact, the precursors to neurotransmitters like serotonin and dopamine, known as our body’s “feel-good” chemicals, are produced in the intestinal lining, making the microbiome a critical player in our mental health.

You can take direct action in looking after your mental well-being simply by shifting your diet. Research shows that a diet rich in fiber and fermented foods can restructure microbiome composition and increase microbial diversity, which is correlated with elevated mood and cognition. Sources of dietary fiber include fruits, vegetables, grains, and legumes. Fermented foods include sauerkraut, yogurt, kefir, kimchi, and kombucha.

Focusing on the “Why” Behind Your Goals

Your intention behind diet and exercise goals should take precedence over the number on the scale or closing the exercise “rings” on your smartwatch. Motive-goal congruence—a phenomenon that occurs when your implicit and explicit motives align—can help you succeed in your health and fitness goals long-term. The first step is to identify your internal motivators and then match them with your explicit goals. Here’s an example:

• You are motivated to feel more energized and build strength because it improves your self-esteem and overall well-being (intrinsic motivation). You then set the goal of strength training four times a week at the gym, celebrating the progress of getting stronger each week (extrinsic goal).

To help align your intrinsic motivations and explicit goals, ask yourself a few questions:

• For Intrinsic Questions: What will I gain emotionally, socially, or health-wise from improving my diet or engaging in consistent exercise?
  • Emotional: Feeling a sense of accomplishment after a workout, clearing your head through movement, or feeling pride in sticking to a healthful diet.
  • Social: Meeting new people in group fitness classes or bonding with a partner or family through shared meals and cooking.
  • Physical and mental well-being: Feeling less sluggish, becoming stronger, and improving focus and attention.
• For Explicit Questions: What measurable outcomes do I hope to achieve by participating in a new diet or workout regimine?
  • Aesthetic goals: Becoming more toned, building muscle, or losing a few pounds.
  • Metric-based goals: Hitting step counts, lifting a certain amount of weight, or running a specific distance.
  • Health-related goals: Lowering blood pressure, combating depression, or improving bone density.

When your implicit and explicit motivations align, you create sustainability and encourage holistic health.

Therapy as a Supportive Tool

Beyond dietary changes and movement, therapy can be another route of support. If you struggle with eating habits or exercise due to mood disturbances or stress, Cognitive Behavioral Therapy (CBT) can be a helpful tool. CBT helps people identify the connections between their thoughts, feelings, and actions to disrupt cycles like bingeing or emotional eating. It can also encourage better coping mechanisms during stressful times, such as mindful movement and meditation.

Rethinking Your Relationship with Dieting and Seeking Support

Although dieting regimes and gym promotions are most prominent at the start of the New Year, reframing your relationship with food and exercise can encourage well-being year-round.

Focusing on holistic health, nourishing your body, and intentional movement can help foster a more balanced outlook and promote self-care. Moreover, aligning your intrinsic motivations with explicit goals helps encourage sustainable habits and a healthy mindset around food and exercise.