Welcome to
Beyond the Food Blog
A catalog of evidence-based articles written by Stephanie Dodier Clinical Nutritionist on all topics supporting the non-diet approach to health.
Welcome to
Beyond the Food Blog
A catalog of evidence-based articles written by Stephanie Dodier Clinical Nutritionist on all topics supporting the non-diet approach to health.
Our Most Recent Articles
Healthism: The Desire to Be Healthy Gone Wrong
Healthism: The Desire to Be Healthy Gone Wrong
Have you ever felt like your worth was tied to how “healthy” you are? Like you’re somehow failing if you’re not doing everything possible to optimize your health? If so, you might be caught in the trap of healthism – and you’re not alone.
Note: If you feel triggered by any of these concepts, that’s okay. Take the time you need to process this information. Your journey of understanding and healing is valid, no matter how long it takes.
What is Healthism?
Healthism is a belief system that judges people’s worth based on their health status. Like diet culture, it’s a form of oppression that ignores the complex factors affecting our health, including poverty, trauma, and systemic barriers. Instead, it places the entire responsibility for health on the individual.
The Warning Signs of Healthism
Here are some common thoughts that might indicate you’re caught in healthism:
– “I am weak because I’m not healthy enough”
– “It’s my duty to be as healthy as possible”
– “If I just try harder/eat better/take the right supplements, I can control my health”
– “I’m not worthy because my health impacts my contribution to my family”
– “I need to be my best self (meaning healthiest self) for others”
Real-Life Impact of Healthism
Consider Sarah’s story: She spent three hours each morning on her “optimal health routine” – meditation, supplements, specialized exercise, and carefully planned meals. Despite this dedication, she felt constant anxiety about not doing enough. Her pursuit of health had become a full-time job, leaving little energy for what truly mattered in her life.
Or Maria, who delayed starting her dream business because she believed she needed to “fix” her health issues first. She spent thousands on wellness products and programs, convinced that perfect health was the gateway to success
The Truth About The Desire To Control Health Outcome
Here’s what might surprise you: research on social determinants of health shows we only control about 15% of our health status. Yes, you read that right – just 15%. This primarily relates to food and exercise choices.
The other 85%? It’s influenced by factors like:
– Genetics
– Environmental conditions
– Social circumstances
– Access to healthcare
– Past trauma
– Systemic oppression
– Economic status
– Living conditions
– Work environment
The Wellness Industry’s Role in Healthism
The wellness industry capitalizes on healthism by selling us:
– Expensive supplements
– Detox programs
– “Miracle” health solutions
– Promises of optimal health
– Specialized equipment
– Premium “health” foods
– Exclusive wellness memberships
– Health tracking devices
They prey on our desire to be “healthy enough,” creating a never-ending cycle of pursuing perfect health.
Rather listen the audio version of this blog? We’ve got you…
We also have a version of this podcast for health professional
Breaking Free from Healthism
Over the years of helping women break from from healthism, Food & health obessive behaviors here’s how I think about the journey of liberating ourselves from healthism.
1. Recognize the System
Just like diet culture, healthism is a relatively new system of oppression. It’s only been around for about 60-75 years, coinciding with advances in medical science that made us believe we could control our health completely.
2. Question Your Beliefs
Ask yourself:
– Where did my beliefs about health responsibility come from?
– Am I delaying happiness until I reach “optimal health”?
– What would change if I accepted my current health status?
– How much time and money am I spending pursuing perfect health?
– What else could I do with these resources?
3. Choose from Love, Not Fear
Transform your relationship with health by:
– Moving from “have to” to “want to”
– Making choices based on pleasure and interest
– Taking actions from a place of self-love rather than fear
– Accepting that health fluctuates naturally
– Listening to your body’s actual needs
4. Set Boundaries with Wellness Culture
Practical steps to maintain perspective:
– Unfollow social media accounts that promote unrealistic health standards
– Question health-related marketing messages
– Set a reasonable budget for health-related expenses
– Make time for joy and connection, not just health pursuits
– Practice saying “no” to wellness trends that don’t serve you
5. Shift To A New Perspective on Health
Health isn’t a fixed state – it’s a continuum. Your body is designed to adapt to various environments and circumstances. What if instead of chasing perfect health, you:
– Accepted your current health status
– Made choices from a place of empowerment
– Stopped delaying life until you’re “healthy enough”
– Engaged in health-supporting behaviors because you want to, not because you have to
You get to choose how you think about health
When you release the grip of healthism, you gain the freedom to choose. You might be surprised to find that when health-supporting behaviors come from a place of choice rather than obligation, they feel entirely different.
Consider these balanced approaches:
– Move your body when it feels good, not because you “should”
– Choose foods that make you feel energized and satisfied, not just “healthy”
– Rest without guilt when your body needs it
– Pursue interests and goals regardless of your health status
– Build relationships and connections without health status barriers
Breaking free from healthism is similar to breaking free from diet culture – it requires awareness, compassion, and support. It’s about undieting your approach to health just as you might undiet your approach to food.
Focus your approach to embodying a new perspective on health:
- Building self-trust around health decisions
- Developing a flexible approach to wellness
- Creating realistic, sustainable health habits
- Accepting that “good enough” is often perfect
Remember: Your worth isn’t tied to your health status. You deserve to live fully and joyfully, regardless of where you fall on the health continuum.
Ready to explore this further?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
It’s Beyond The Food – Undiet Your Life group coaching program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
How to Love Yourself in Your Now Body
How to Love Yourself in Your Now Body
Have you ever felt like you’re waiting to reach some imaginary finish line before you can finally start loving yourself? For 25 years, I lived in that perpetual waiting room, believing that self-love was something I needed to earn. Today, I want to share my journey of learning how to love yourself exactly as you are, in your now body – no conditions attached.
Why Loving Yourself Feels So Hard Right Now
Let’s be honest – if you’ve spent years thinking your body isn’t “enough,” the idea of loving yourself probably feels like a stretch. I get it because I’ve been there. Through years of socialization, we’ve unknowingly become experts at criticizing ourselves, building an impressive skillset of finding reasons why we’re not worthy of self-love… yet.
Sound familiar?
– “I’ll love myself when I take better care of my body”
– “Once I fix this one thing, then I’ll be worthy”
– “If I could just change X, Y, or Z, self-love would come naturally”
Here’s the truth I wish someone had told me sooner: If you keep believing you have to change before you can love yourself, you’ll be stuck in that cycle forever. I know because I spent over 25 years trapped in that exact pattern.
My Personal Journey to Self-Love
Looking back, I can pinpoint exactly how this cycle manifested in my life. Every Monday, I’d start a new diet, convinced that this time would be different. I’d meticulously track every calorie, schedule every workout, and promise myself that once I reached my “goal weight,” I’d finally feel worthy of love.
But here’s what actually happened: Even when I did reach those arbitrary goals, the self-love I desperately sought remained elusive. I’d find new flaws to fix, new measurements to obsess over, and new reasons why I wasn’t “quite there yet.”
The turning point came during a particularly exhausting cycle of restriction and self-criticism. I realized I’d spent more time hating my body than I had loving any other aspect of my life. That thought stopped me cold. How many precious moments had I missed because I was too busy planning my next transformation?
The Mindset Shift That Changed Everything
In my forties, exhaustion finally caught up with me. I was tired of trying to earn my way to self-love through “perfect” behavior. That’s when a coach asked me something that changed everything: “What if you took the risk to love yourself right now? Unconditional to your behaviors?”
This question stopped me in my tracks. I realized I had been trying to hustle my way to self-love, believing that:
– More “right” behaviors would earn me self-love
– Less “wrong” behaviors would make me worthy
– Self-love was something to achieve rather than choose
How to Start Loving Yourself in Your Now Body Today
The journey to self-love isn’t about changing your body – it’s about changing your mind. Here’s how to begin:
1. Make the Decision
Love, like any other feeling, is created by the thoughts we think, not the actions we take. You must actively decide to love yourself. This means consciously choosing to think thoughts that create feelings of love, even (and especially) when it feels uncomfortable.
2. Authorize Yourself
Stop waiting for permission. You need to self-authorize to think loving thoughts about yourself because that authorization won’t come from anyone else. You have the power to grant yourself this permission right now.
3. Embrace Discomfort
Learning to love yourself will feel uncomfortable at first. My inability to sit with this discomfort kept me in diet culture for decades. Being comfortable with discomfort is a crucial part of the journey.
What the Transformation Really Looks Like
The path to self-love isn’t linear – it’s more like a spiral staircase. Here’s what you can expect along the way:
The Early Days
In the beginning, you’ll catch yourself falling into old patterns of self-criticism. That’s normal. The difference is that now you’ll recognize these thoughts for what they are: learned behaviors, not truths. Each time you notice these thoughts, you have a new opportunity to choose differently.
The Middle Ground
As you practice self-love, you’ll start having more good days than bad. You might still struggle, but you’ll recover faster. I remember the first time I looked in the mirror and my first thought wasn’t about what needed to be “fixed” – it was a moment of genuine appreciation for my body’s strength and resilience.
The New Normal
Eventually, self-love becomes your default setting. For me, this means:
– Starting each day with acceptance rather than criticism
– Treating myself with the same compassion I offer others
– Seeing setbacks as opportunities for growth rather than proof of unworthiness
– Choosing clothes that feel good now, not waiting for some future version of myself
What Self-Love Looks Like Now
Today, loving myself is my default state of being. It’s not something I earn – it’s something I choose, regardless of what I do or don’t do. When I notice myself steering away from self-love, I see it as a signal to pause and reevaluate my thoughts, not my body.
Remember: You must love yourself to the future you want. Waiting until you’ve changed to start loving yourself is like waiting until you’ve reached your destination to put gas in your car – it just doesn’t work.
The path to loving yourself in your now body starts with a single decision – the decision to stop waiting and start loving yourself today. Are you ready to make that choice?
Ready to Transform Your Relationship with Self-Love?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
It’s Beyond The Food – Undiet Your Life group coaching program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
3 Lessons From 10 Years of Non-Diet Goal Setting
This 3-part blog series is designed to help people make peace with setting personal development goals post-diet culture. This is part 3 of 3. Read Part 2 & Part 1 here.
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3 Lessons From 10 Years of Non-Diet Goal Setting
Have you noticed how every January, we’re bombarded with messages about transforming ourselves? Here’s a radical thought: you don’t have to set any New Year’s resolutions at all.
You are enough exactly as you are right now. Diet culture and hustle culture have conditioned us to believe we constantly need to do more and be more. But that stops today.
If You Choose to Set Goals: My 3 Essential Tips
Before sharing my decade-long journey, let me offer three crucial tips for those who do choose to set goals. Remember, this choice should come from a place of empowerment, not obligation.
1. Perfect Achievement Isn’t the Point
The real purpose of setting a goal isn’t to achieve it flawlessly. Instead, focus on:
- Building consistent, imperfect habits aligned with your vision
- Shifting your beliefs about yourself and what’s possible
- Developing an identity as someone who takes regular action
- Understanding that small, imperfect steps create sustainable change
2. Unlearning Old Goal-Setting Patterns
Society has taught us that goals are about deprivation until achievement. This mindset needs unlearning:
- Release the belief that you can’t feel good until you reach your goal
- Challenge the idea that imperfect action equals failure
- Let go of the “all-or-nothing” mentality
- Recognize that the journey is as valuable as the destination
3. Feel Good While Pursuing Your Goals
The key to sustainable change is feeling better now, not later:
- Create positive experiences during the pursuit of your goal
- Release the need for willpower and self-discipline
- Focus on actions that feel good and align with your values
- Remember that self-love creates better results than self-criticism
My Journey to Freedom: A Timeline of Transformation
After spending 20 years trying to “fix” myself, I discovered something life-changing: we don’t need fixing. Here’s how this revelation transformed my entire approach to personal growth:
- 2011: Employment Freedom – Breaking free from the 9-to-5 by starting my own business
- 2014: Food Freedom – Discovering intuitive eating and trusting my body’s wisdom
- 2016: Body Freedom – Embracing body neutrality and unlearning harmful beauty standards
- 2018: Health Freedom – Expanding health beyond physical metrics
- 2020: Exercise Freedom – Finding joy in movement instead of punishment
- Present Day: Financial Freedom – Building wealth with an abundance mindset
3 Lessons From 10 Years of Non-Diet Goal Setting
1. The Power of Constraint
Setting multiple goals simultaneously isn’t a sign of ambition – it’s often a recipe for overwhelm. Limiting yourself to one meaningful goal is a powerful act of self-love because:
- Your brain can focus its resources effectively
- Small, consistent steps add up faster than scattered efforts
- You can fully integrate changes before adding new challenges
2. Clear Goals Create Natural Motivation
The secret to sustainable motivation isn’t willpower or discipline. It’s setting goals free from emotional baggage:
- Define success clearly and objectively
- Remove moral weight from your goals
- Track progress without judgment
- Celebrate small wins consistently
3. Court Your Goals Like a Partnership
Transform your relationship with goals from a battle to a partnership through:
- Regular check-ins and adjustments
- Compassionate self-talk
- Flexible adaptation as you learn
- Building self-trust through small promises kept
3 Lessons From 10 Years of Non-Diet Goal Setting: Common Challenges and Solutions
- All-or-Nothing Thinking
- Practice the “1% better” approach
- Focus on progress, not perfection
- Loss of Motivation
- Build systems rather than relying on willpower
- Create environmental changes that support your goals
- Fear of Failure
- Redefine failure as valuable data
- Use setbacks as learning opportunities
3 Lessons From 10 Years of Non-Diet Goal Setting: Practical Implementation Steps
- Start With a Goal Audit
- Is this goal truly yours?
- Does pursuing it energize you?
- Can you maintain self-respect while pursuing it?
- Create a Supportive Environment
- Curate your social media mindfully
- Surround yourself with supportive people
- Set up your space for success
3 Lessons From 10 Years of Non-Diet Goal Setting: Moving Forward with Compassion
Whether you choose to set goals or not, make your decision from a place of self-respect. Remember: Love is always the best choice. You can’t hate yourself into sustainable change.
Ready to Transform Your Relationship with Goals?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
It’s Beyond The Food – Undiet Your Life program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
This post is Part 3 of a 3-part blog series designed to help people make peace with setting personal development goals post-diet culture. Read Part 2 & Part 1 here.
Clean Vs Dirty Goals: The Key To Creating Achievable Goals Post-Diet Culture
This 3-part blog series is designed to help people make peace with setting personal development goals post-diet culture. This is part 2 of 3. Read Part 1 & Part 3 here.
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Clean Vs Dirty Goals: The Key to Creating Achievable Goals Post-Diet Culture
For many women emerging from the diet culture mindset, goal-setting feels challenging, especially around the New Year when diet culture messaging resurfaces. Often, the struggle stems from years of setting “dirty goals”—those rooted in societal expectations rather than personal fulfillment. This post (part two of a three-part series) explores the difference between clean and dirty goals and guides you in setting achievable, non-diet culture goals.
Achievable Goals Post-Diet Culture: What Are Dirty Goals?
Dirty goals, which often emerge from diet culture, are goals tied to external validation or conditional happiness. These goals make our self-worth dependent on achieving a certain look, number, or outcome. Diet culture teaches us that achieving such goals will make us worthy, happy, or confident, but in reality, they create a continuous cycle of self-judgment. This approach often leaves us feeling like failures if we don’t meet these “perfect” standards, making goal-setting feel heavy rather than empowering.
Achievable Goals Post-Diet Culture: The Foundation of Clean Goals
Clean goals, on the other hand, are rooted in personal growth and internal motivation. Instead of focusing on an outcome that “fixes” something we believe is wrong with us, clean goals focus on the journey itself. They empower us to feel worthy and confident as we work toward them—not just if or when we achieve them. In other words, they are achievable goals post-diet culture.
Characteristics of Dirty Goals and How to Avoid Them
Dirty goals are subtle yet pervasive in the post-diet mindset. Recognizing their characteristics can help in shifting to clean goal-setting.
1. Abstract and Vague Goals
Dirty Goal: “I want to feel more confident.”
Clean Alternative: Create a specific and actionable goal, such as “I’ll practice speaking up once in meetings this month to build confidence.”
Dirty goals lack clear metrics, making progress hard to measure. Clean goals should be specific and measurable, helping you recognize small wins that build self-trust and encourage sustainable growth.
2. Conditional Happiness
Dirty Goal: “I’ll feel safe and confident when I reach a certain weight.”
Clean Alternative: Focus on feeling confident through affirmations, self-care routines, and body neutrality practices now, not later.
When we tie our happiness to reaching a goal, it keeps self-worth on hold. Clean goals help us feel confident and worthy in the present, ensuring self-acceptance becomes part of the journey.
3. All-or-Nothing Thinking
Dirty Goal: “Starting January, I’ll go to the gym every day.”
Clean Alternative: Set a realistic baseline, such as exercising once a week, and gradually increase as you build a sustainable habit.
Dirty goals often set high expectations, making it easy to quit after missing a single target. Clean goals, however, recognize progress over perfection, allowing flexibility and resilience as you work toward them.
4. Fantasizing About a ‘Perfect’ Outcome
Dirty Goal: “Losing weight will attract the right partner.”
Clean Alternative: Cultivate healthy relationships through self-acceptance and open-mindedness, rather than relying on a specific outcome.
When goals hinge on an idealized future, it’s easy to feel unfulfilled if that vision doesn’t materialize. Clean goals encourage progress and enjoyment in the now, creating fulfillment through self-acceptance rather than an imagined “perfect” life.
Setting Clean, Achievable Goals Post-Diet Culture
Once you understand the pitfalls of dirty goals, you can use these tips to create clean goals that align with your true desires and personal growth.
1. Focus on the Process, Not Just the Outcome
Diet culture often pushes goals that revolve around a fixed result. Clean goals are rooted in the process of growth. By valuing the journey over the destination, clean goals allow for flexibility and adaptability. Rather than “I must achieve this by March,” think “I’m excited to explore this new habit and see where it takes me.”
2. Celebrate Small Wins
Dirty goals frequently have us aiming high without celebrating our progress along the way. This can lead to burnout and discouragement. Clean goals embrace incremental progress. Take time to celebrate every small step—each is a sign of commitment to your journey. These small wins are valuable milestones that reinforce your dedication to a healthier relationship with yourself.
3. Trust the Journey
Clean goal-setting reminds us that achieving our dreams doesn’t require certainty. Trusting the journey means allowing ourselves to be open to all outcomes, viewing each as a learning experience. When setbacks happen, as they inevitably will, we don’t let them derail us. Instead, we understand that progress isn’t always linear and that resilience grows through every experience.
Dirty Goals in Disguise: Red Flags to Watch For
Even with the best intentions, dirty goals can sometimes sneak back in, especially during times of stress. Here are a few red flags to watch for:
– Seeking Validation from Others: If the excitement of sharing your goal with others overshadows the goal itself, it may be more about external approval than personal growth.
– Feeling Overwhelmed by the ‘Fantasy’ of the Goal: If the planning process for a goal gives you a dopamine rush but quickly leads to feeling overwhelmed, this is a sign the goal may be too complicated or unrealistic.
By identifying these patterns, you can realign your intentions with clean goal-setting principles, ensuring that your goals reflect your values and desires rather than societal expectations.
Achievable Goals Post-Diet Culture: Practical Steps to Set Clean Goals
If you’re ready to create clean, achievable goals post-diet culture, start by breaking down your goal-setting process into smaller steps:
1. Write Down Your Goal and Motivation: Be clear about why this goal matters to you. Make sure the reason is genuinely yours, not shaped by external influences.
2. Create a Realistic Action Plan: Choose one small, achievable step to take. For example, if you want to feel healthier, start with gentle movement or a morning stretch routine.
3. Check-In Regularly: Schedule time to review your progress and adjust if necessary. Goal-setting is an evolving process, not a one-time commitment.
4. Celebrate Effort, Not Just Results: Acknowledge your effort each step of the way, rather than waiting until the final milestone to reward yourself.
Moving Forward with Clean Goals
In a world saturated with diet culture messaging, shifting from dirty to clean goals is a powerful way to reclaim self-worth. When we set clean goals, we remove the pressure to be “fixed” or “improved.” Instead, we celebrate who we are right now while embracing the journey of personal growth.
As you explore these new approaches to goal-setting, remember that true fulfillment doesn’t require you to meet specific standards. By focusing on goals that honor your inherent worth, you’re choosing a path that nourishes both your body and your soul—free from diet culture’s influence.
Conclusion
Transitioning from diet-culture-driven goals to clean, achievable goals post-diet culture isn’t an overnight shift. But with awareness and a commitment to self-compassion, you’ll find that the goals you set for yourself can lead to sustainable, fulfilling progress. Whether you’re aiming to develop new habits, grow in confidence, or simply live with more intention, clean goals help you get there without sacrificing your well-being.
By reframing goals and moving away from diet culture’s influence, you’re not only creating a healthier mindset—you’re choosing a life that celebrates you, just as you are.
Ready to Set Clean Goals? We Can Help You!
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
It’s Beyond The Food – Undiet Your Life program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
This post is part 2 of our 3-part series on making peace with goal setting in your post-diet culture journey. Access Part 1 & Part 3 here.
Goal Rebellion Post-Diet Culture: 5 Strategies to Make Goal Setting Exciting Again!
This 3 part blog series is designed to help people make peace with setting personal development goals post-diet culture. This is part 1 of 3. Read Part 2 & Part 3 here.
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Goal Setting Post-Diet Culture: 5 Strategies to Make Goal Setting Exciting Again!
Are you finding yourself hesitant to set personal development goals after breaking free from diet culture? You’re not alone. Many women discover that their relationship with goal setting becomes complicated once they step away from the rigid world of dieting and food rules.
Why You Might Be Experiencing Goal Rebellion
Just like rebellious eating is a natural response to years of food restriction, goal rebellion is an expected and normal part of your journey beyond diet culture. If you’re experiencing any of these signs, you’re likely in a stage of goal rebellion:
– Feeling anxious at the mere thought of setting new goals
– Believing that goals only lead to more suffering
– Struggling to imagine goal-setting without willpower and strict discipline
– Fearing that any goal failure reflects poorly on your worth
– Worrying that goals will pull you back into diet mentality
– Feeling overwhelmed by the perceived complexity of achieving goals
Understanding Goal Rebellion in Your Post-Diet Journey
After years of using goals to “fix” what society labeled as “problems,” it’s perfectly natural to want to reject goal-setting entirely. Many women find themselves saying “f*ck goals” – and that’s okay! This rebellion can actually be a healing part of your journey.
Try this affirmation to bring safety to your current stage:
“It’s totally normal for me to not want to set any goals in my life after years of using goal setting against myself.”
Goal Setting Post-Diet Culture: Moving Toward Goal Neutrality
The sweet spot lies in what we call “goal neutrality” – when the pendulum stops swinging between obsession and rebellion. This is where you can re-engage with goal-setting in a way that truly serves your growth and possibilities.
5 Powerful Strategies to Make Peace with Goal Setting
1. Redefine What Goals Mean to You
Goals aren’t about achieving perfection. Instead, think of them as building blocks for consistent, imperfect action toward something meaningful. It’s about gradually shifting your beliefs and identity, taking small steps that create sustainable change over time.
2. Own Your Sense of Worth
Goal rebellion often stems from believing that achieving goals is the only path to feeling “enough.” Remember: You don’t need to wait until you’ve reached a goal to feel worthy. Your worth exists independently of your achievements.
3. Break Free from Perfectionism
Ask yourself: Would you rather take consistent imperfect action for a year, or give up after six weeks because you couldn’t maintain “perfect” execution? Progress comes from embracing imperfection and keeping going anyway.
4. Focus on Habit Formation
Real life change happens through building sustainable habits, not through the temporary high of setting ambitious goals. Shift your focus from the end result to the daily practices that will get you there.
5. Commit to Self-Compassion
The journey toward any goal isn’t always exciting. It’s about showing up for yourself imperfectly, day after day, knowing that each small step matters. Having your own back through the process is crucial for sustainable change.
Remember: Your journey with goal setting doesn’t have to mirror your past experiences with diet culture. There’s a gentler, more sustainable way forward – and you get to define what that looks like for you.
Ready to Move Forward?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
It’s Beyond The Food – Undiet Your Life program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
Your Next Steps
This post is part 1 of our 3-part series on making peace with goal setting in your post-diet culture journey. Read Part 2 & Part 3 here.
BMI Health and the Anti-Diet Health Approach
BMI, Health and the Anti-Diet Health Approach: A New Perspective
Are you tired of the endless cycle of dieting and weight obsession? You’re not alone. As a society, we’ve been conditioned to believe that our health is directly tied to our weight and Body Mass Index (BMI). But what if I told you that this approach is not only unsustainable but potentially harmful?
The Tyranny of Diet Culture
Let’s start with some eye-opening statistics:
– By age 45, the average woman has tried 61 different diets.
– Women spend an equivalent of 31 years obsessing about changing their bodies.
– Only 4% of women in first-world countries consider themselves ‘beautiful.’
– 75% of women report attempting to control their weight through dieting.
– 95% of diets fail, with dieters regaining lost weight within 1-5 years.
Perhaps most alarmingly, almost half of American girls between 1st and 3rd grade want to be thinner. 50% of 9-10-year-old girls are already dieting.
These facts paint a clear picture: we’re not free. We’re oppressed by diet culture.
The Historical Context of BMI and Health
You might assume that the link between health and weight has always existed. But the truth is quite different.
The Origins of BMI
The BMI was invented in the early 1800s by a mathematician. Surprisingly, it had nothing to do with health. It was created to determine the “ideal” body for a white European elite male of that era.
Read more about the history of BMI here.
The Shift in Medical Advice
Up until the 1930s, weight loss was never part of physician advice or public health guidelines. The association between weight loss and health only emerged in the post-World War II era. This shift coincided with the rise of diet culture and the idealization of thin bodies.
It’s crucial to understand that health and weight loss became associated not because of scientific evidence, but because culture had created a desire for thinness and a disdain for larger bodies.
BMI: A Flawed Measure of Health
Despite its widespread use, the BMI is a poor indicator of overall health.
The UCLA Study
A 2016 study by researchers at UCLA examined 40,420 American adults, assessing their health through six accepted metrics:
1. Blood pressure
2. Triglycerides
3. Cholesterol
4. Glucose
5. Insulin resistance
6. C-reactive protein (inflammation marker)
The results were surprising:
– 47% of people classified as overweight by BMI were healthy.
– 29% of those qualified as obese were healthy.
– 31% of normal-weight people were unhealthy.
The researchers concluded: “Policymakers should consider the unintended consequences of relying solely on BMI, and researchers should seek to improve diagnostic tools related to weight and cardiometabolic health.”
BMI, Health and the Anti-Diet Health Approach: The Truth About Our Desire to Be Thin
Our societal obsession with thinness isn’t rooted in health outcomes. Instead, it’s deeply intertwined with sexism and racism.
As Sabrina Strings, Ph.D., author of “Fearing the Black Body,” explains, two critical historical developments contributed to the fetishization of thinness:
1. The transatlantic slave trade
2. The spread of Protestantism
In the United States, fatness became stigmatized as both “black” and “sinful.” Slenderness served as a marker of moral, racial, and national superiority.
Read more about Feminism and Diet Culture here
The Evolution of Beauty Standards and Female Oppression
Throughout history, changing beauty ideals have been used as a tool to keep women focused on their bodies and away from pursuing power.
– 1890s: The Gibson Girl ideal emerged as women began to demand more power.
– 1920s: The Flapper Girl coincided with women’s fight for political power and the right to vote.
– 1970s: Twiggy’s ultra-thin look appeared as women demanded equal work and equal pay.
As Naomi Wolf states in “The Beauty Myth”: “A cultural fixation on female thinness is not an obsession about female beauty but an obsession about female obedience… Dieting is the most potent political sedative in women’s history; a quietly mad population is a tractable one.“
The Solution: Health Beyond Dieting
As you become more educated about the non-diet approach to health, you must become comfortable with the fact that health isn’t measurable in one gold standard. It’s time to embrace a new approach to health—one that doesn’t revolve around weight loss or BMI.
The Weight-Neutral Approach to Health
A weight-neutral approach recognizes that health status can’t be determined solely by weight. It acknowledges that weight is influenced by complex factors, many of which are difficult or impossible to change.
This approach focuses on factors within your control:
– Thoughts
– Emotions
– Behaviors
By addressing these elements, you can improve your well-being and health, regardless of your weight.
The Four Bodies of Health
Humans are more than just physical bodies needing nutrition. We are composed of four interconnected bodies:
1. Emotional body: Needs emotional wellness
2. Mental body: Requires mental balance
3. Spiritual body: Craves connection and faith
4. Physical body: Needs proper nutrition and movement
True health is the sum of all four bodies’ well-being.
Embracing the Anti-Diet Health Approach
Transitioning to an anti-diet approach can be scary for both professionals and individuals. But it’s a crucial step towards true health and well-being.
If you’re ready to explore this approach further, I’d like to invite you to a training I delivered a few months ago, “How to coach weight-neutral health.” This is how we approach health within the Going Beyond the Food Method™️.
I have also written an in-depth article on various tactics to support your Health Beyond Dieting; you can read here.
Conclusion: BMI, Health and the Anti-Diet Health Approach
It’s time to move beyond BMI and weight-centric approaches to health. By embracing a weight-neutral, holistic view of well-being, we can break free from the cycle of dieting and truly thrive.
Remember, your worth is not determined by your weight or your BMI. You are so much more than a number on a scale. It’s time to reclaim your health, your happiness, and your power.
Are you ready to start your journey towards true health beyond dieting?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
It’s Beyond The Food – Undiet Your Life group coaching program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
Getting Started as an Anti-Diet Coach: 5 Insights I Wish I Knew
Hey there, fellow health professionals! It’s Stephanie here, and today I want to have a heart-to-heart about something close to my heart: getting started as an anti-diet coach. When I first shifted my business to the anti-diet approach, there were so many things I wish I’d known. So, grab a cup of tea, and let’s dive into the top 5 insights that could have made my journey (and hopefully yours) a whole lot smoother.
1. You Don’t Need Another Degree to Be “Good Enough” to Get Started as an Anti-Diet Coach
Let’s address the elephant in the room right off the bat: that nagging feeling that you’re not qualified enough. Trust me, I’ve been there. But here’s the truth bomb – you don’t need a wall full of certifications to make a difference.
What You Really Need is Confidence
Confidence isn’t something you can frame and hang on your wall. It’s an emotion produced by your thoughts. If you’re living the anti-diet lifestyle, eating intuitively, and embracing body neutrality, you’ve already got the foundation.
Unlearning and Relearning
The real challenge? Unlearning diet culture beliefs and rewiring your brain to recognize your innate power as a woman. This is why in our programs, we emphasize mindset work from day one. It’s not just a nice-to-have; it’s essential for every woman in this field.
2. Get Comfortable Talking About Weight Loss
Here’s a reality check: 99% of your future clients haven’t done the deep work around body image and self-worth. Expecting them to come to you completely detached from the idea of weight loss is like waiting for pigs to fly.
Addressing the Weight Loss Elephant
Don’t shy away from these conversations. Instead, equip yourself with the right tools to navigate them effectively. Our “Coaching The Desire To Lose Weight” class is an excellent resource for this.
Be Open in Your Marketing
If you’re handling your own marketing, don’t be afraid to address weight loss in your messaging. Ignoring it only pushes women back into the arms of diet culture.
3. Your Practice is a Business – Treat It Like One
Whether you’re working for someone else or running your own show, your practice is a business. In today’s world, the anti-diet approach is largely a private care option. This means someone (probably you) needs to market your services.
It’s Not Just a Hobby
To succeed, you need a solid business strategy, complete with a plan, goals, and yes, financial investment. A virtual business might be the most cost-effective option, but remember – even that isn’t free.
4. Miracle Thinking Won’t Cut It in Business
Gone are the days (if they ever existed) when posting a pretty graphic on Facebook was enough to bring in clients. You need to invest in yourself at a much deeper level to truly connect with women and establish yourself as a leader.
Consistency is Key
Start showing up consistently on social media now. Do live broadcasts, practice delivering your message, and learn from the reactions. Once you’ve built some confidence, it’s time to consider paid advertising to expand your reach.
Avoid Wishful Thinking
For a deeper dive into this topic, check out my podcast episode on wishful thinking. It’s a game-changer for many starting out in this field.
5. Overcoming Self-Doubt is Easier Than You Think
Here’s a secret: we all have self-doubt, myself included. Every time I launch a new program or share controversial content, that little voice pipes up. But here’s the thing – if you didn’t have any self-doubt, I’d be worried you weren’t doing this work from your heart.
Build Your Support System
Learning to overcome self-doubt is precisely why you need a strong support system as a professional. It’s the main reason I created the Non-Diet Coaching Certification program. Having other coaches and professionals in your corner when you want to hide or back away is invaluable.
Your Anti-Diet Coach Journey Is Unique
Remember, your journey as an anti-diet coach is unique. These insights are here to guide you, but your passion and dedication are what will truly set you apart. Trust in yourself, keep learning, and never be afraid to reach out for support. The world needs more coaches like you who are ready to challenge the status quo and help women find true health and happiness beyond dieting.
So, are you ready to embark on this exciting journey as an anti-diet coach? The path may not always be easy, but I promise you, it’s incredibly rewarding. Let’s change the world, one client at a time!
Ready to Get Started as an Anti-Diet Coach?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
Weight Stigma Is The Real Problem
In the world of health and nutrition, many professionals focus on diet plans, exercise regimens, and the number on the scale. However, as advocates of the non-diet approach, we understand that there’s a more insidious issue that deserves our attention: weight stigma. The real culprit behind disordered eating behaviors, restrictive eating, and diet cycling isn’t a lack of nutritional knowledge; it’s weight stigma. As health professionals, it’s crucial to understand that weight stigma, not weight itself, is often the root cause of many health issues we encounter in our practices. Let’s explore why weight stigma is the real problem and how we can address it through a non-diet lens.
What Is Weight Stigma?
Weight stigma, also known as weight bias, sizism, or fatphobia, refers to negative attitudes and beliefs about people because of their weight. It’s the labeling of individuals with stereotypes based on their body size. Unfortunately, there’s a common misconception that weight stigma (or fat-shaming) will motivate people to change their behaviors. However, research clearly shows this isn’t true.
Types of Weight Bias
Weight bias can manifest in two primary forms:
1. Explicit or conscious bias: When a person recognizes they have negative attitudes towards people living with obesity.
2. Implicit or unconscious bias: When a person is unaware of their attitudes but treats or talks about a person living with obesity differently than someone with a lower body weight.
The Scope of the Weight Stigma Problem
Weight stigma is more prevalent than you might think. Over 40% of U.S. adults, across various body sizes, report experiencing weight stigma at some point in their lives. Globally, the numbers are even higher. A 2018 World Obesity Federation poll found that 62% of UK residents believed overweight individuals are likely to face discrimination, surpassing other forms of bias.
Where Does Weight Stigma Occur?
Weight stigma is deeply embedded in our society, making it challenging to avoid. It’s prevalent in:
– Media
– Social situations
– Schools and colleges
– Workplaces
– Healthcare settings
A study involving over 2,400 American women found that weight stigma was experienced from various sources:
– 72% from family
– 64% from classmates
– 60% from friends
– 54% from colleagues
– 43% from employers
– 32% from teachers
– 23% from authority figures like police
The Impact of Weight Stigma on Health
Contrary to popular belief, stigmatizing attitudes hinder rather than promote better health outcomes. The effects of weight stigma are far-reaching and significant.
Mental Health Impacts
Research demonstrates that weight stigma negatively impacts mental well-being, leading to:
– Lower self-esteem
– Depression
– Anxiety
– Poor body image
– Higher likelihood of substance abuse
Physical Health Impacts
Weight stigma also affects physical health, correlating with:
– Elevated blood pressure
– Increased levels of C-reactive protein
– Higher cortisol levels
– Increased glycated hemoglobin (HbA1c)
– Higher oxidative stress
Importantly, one study found that individuals who experience weight stigma face a 60% higher risk of premature death, regardless of their BMI.
The Stress Connection
The Cyclic Obesity Weight-Based Stigma (COBWEBS) model suggests that weight stigma induces stress, which raises cortisol levels, increases eating, and ultimately leads to weight gain and obesity. This creates a vicious cycle that’s difficult to break.
Weight Stigma in Healthcare Settings
As health professionals, it’s crucial to recognize that weight stigma is prevalent even in healthcare settings. Research shows that negative attitudes and stereotypes toward those living in larger bodies have been observed among various professionals, including:
– Doctors
– Nurses
– Dietitians
– Psychologists
– Gynecologists
– Eating disorder specialists
– Bariatric care professionals
Breaking the Cycle: Solutions to Weight Stigma
As health professionals, we have a responsibility to end the cycle of discrimination. Here are some steps we can take:
1. Investigate your own weight bias: Take the Harvard Implicit Association Test to uncover your own biases.
2. Reflect on your attitudes and beliefs: Examine your own thoughts and behaviors regarding weight.
3. Enhance your understanding: Learn about the complex interplay of genetic, biological, social, and environmental factors that influence body weight.
4. Develop empathy: Gain insight into the experience of weight stigma from the perspective of patients.
5. Adopt people-first language: Refer to someone as a “person living with obesity” instead of an “obese person.”
6. Speak up: Challenge negative comments about weight or body size when you hear them.
7. Be mindful: Consider how you discuss weight at all times, not just with clients or patients.
The Power of the Non-Diet Approach
As women health practitioners, we have the power to impact thousands of other women. By embracing a non-diet approach, we can lead a grassroots movement to change the world for future generations of women.
If you’re new to the non-diet approach and need support as a professional, consider joining The Non-Diet Coaching Certification. This program helps you perfect your professional skills and build a profitable non-diet business.
Remember, stopping dieting is a revolutionary act. As health professionals, we have the power to change the narrative around weight and health. Let’s work together to create a world free from weight stigma, where all bodies are respected and valued.
Next Steps
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
It’s Beyond The Food- Undiet Your Life group coaching program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
The #1 Body Image Coaching Question
As a body image coach, I’ve discovered a powerful question that can completely transform how women perceive and relate to their bodies. This simple yet profound inquiry has the potential to kickstart a journey of self-discovery and healing. So, what is this game-changing body image coaching question? Let’s dive in and explore its impact.
The #1 Body Image Coaching Question: “Why Do You Have a Body?“
This question often leaves my clients speechless. It’s not something most women have ever considered before, and that’s precisely why it’s so powerful. When I pose this question in my body image course, I allow the silence to linger, giving my clients the space to reflect deeply.
The Power of Reflection
The most common response I hear from my body image clients is, “I’ve never thought about that before.” And that’s exactly the point. This body image coaching question opens up a world of possibilities and new perspectives. It challenges the deeply ingrained beliefs we’ve absorbed from society about our bodies’ purpose and value.
Unpacking Socialization and Belief Systems
By pondering why we have a body, we begin to unravel the complex web of socialization and belief systems that have shaped our body image. This question allows my coaching clients to:
1. Examine our unconscious beliefs about our bodies
2. Identify the sources of these beliefs (media, family, culture)
3. Recognize how these beliefs impact our feelings and behaviors
Changing Thoughts to Change Feelings
Understanding the connection between our thoughts and feelings about our bodies is crucial. When we realize that our body image is largely a product of our thinking, we gain the power to change it. By shifting our perspective on why we have a body, we can transform how we feel about it.
The Myth of Needing to Love Your Body
One of the most liberating realizations that comes from this body image coaching question is that women don’t need to love their bodies. This might sound counterintuitive, especially given the popular “body positivity” movement, but hear me out.
Breaking Free from Unrealistic Expectations
The pressure to love every aspect of our bodies can be overwhelming and, frankly, unrealistic. It’s okay not to love everything about your body all the time. What’s more important is developing a neutral, respectful relationship with your body.
The True Purpose of Your Body
So, if our bodies aren’t here to be loved or admired, what is their purpose? The answer is beautifully simple:
Your Body is a Vehicle for Experiencing Life
Your body allows you to:
- Move through the world
- Eat and drink
- Feel emotions
- Think and create
- Connect with others
- Explore and adventure
In essence, your body is the incredible vessel through which you experience all that life has to offer.
The Ethics of Body Image Coaching
As a body image coach, I believe it’s crucial to approach this work ethically and responsibly. Here’s why I advocate for a different approach:
Moving Beyond Body Love to Body Neutrality
Rather than pushing women to love their bodies, which can feel forced and inauthentic, my approach is body neutrality. This approach:
- Recognizes that it’s normal to have fluctuating feelings about your body
- Separates self-worth from appearance
- Focuses on accepting and respecting your body as it is
Challenging Patriarchy and Diet Culture
Body neutrality is a powerful tool for liberating women from the oppressive expectations of patriarchy and diet culture. It helps us recognize and challenge the belief that our bodies’ primary purpose is to be pleasing to others or a measure of our worth.
Reinventing Body Image Coaching
It’s time for a revolution in how we approach body image coaching. Here’s what I propose:
1. Embodiment over Intellectualization: We need to move beyond just talking about body image and start living it.
2. Leading by Example: As coaches, we must embody body neutrality in our own lives.
3. Inclusivity: Recognize that feeling “good enough” is possible for all body sizes, ages, and abilities.
Embracing a New Perspective
The #1 body image coaching question – “Why do you have a body?” – has the power to shift your entire perspective on body image. By recognizing that your body’s purpose is to experience life, not to be loved or admired, you can free yourself from the constraints of societal expectations and diet culture.
Remember, you don’t need to love your body to respect it and treat it well. Body neutrality offers a path to peace with your body, allowing you to focus on all the amazing things it enables you to do and experience.
Are you ready to explore this transformative question and begin your journey towards body neutrality? Your body – and your life – are waiting for you to embrace this new perspective.
Let me teach how to coach body image
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
The Body Image Coaching Accelerator: A body image coaching mentorship delivered live a few times a year. Find out when the next live event is happening by clicking the link.
Free Resources and Masterclasses: We have a few short classes on how to coach body image and desire to lose weight available to you.
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
Undiet Your Life group coaching program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
Body Image Healing Is Key to Improving Health-Promoting Behaviors
Body Image Healing Is Key to Improving Health Promoting Behaviors
As a woman on a journey to better health, you’ve likely encountered countless diet plans and weight loss strategies. But what if I told you that the key to truly improving your health-promoting behaviors lies not in restrictive diets, but in healing your relationship with your body? Let’s explore why body image healing is crucial for your overall well-being and how it can transform your approach to health.
The Startling Truth About Body Image
Before we dive deeper, let’s look at some eye-opening statistics:
– Only 4% of women describe themselves as beautiful
– 96% of women have negative thoughts about their bodies
– 90% of health coaching or nutrition clients initially seek help to lose weight
These numbers paint a clear picture: the vast majority of women struggle with body image issues. But what impact does this have on our health?
How Body Image Affects Health Behaviors
The Weight-Centric Approach vs. Body Image Healing
Traditionally, the health and fitness industry has taken a weight-centric approach aka diet culture, focusing primarily on weight loss as the key to better health. This approach often validates the belief that our bodies need to change to be acceptable. However, this mindset can be counterproductive to our overall well-being.
Body image healing, on the other hand, shifts the focus from changing our bodies to accepting and caring for them as they are. This weight-neutral paradigm shift can have a profound impact on our health behaviors.
The Research Behind Body Image and Health
A 2013 study revealed a fascinating insight: there’s no direct link between body weight and self-esteem. However, the study did find a strong connection between how people feel about themselves and the healthy activities they engage in.
What does this mean for you? Simply put, the better you feel about your body, the more likely you are to engage in health-promoting behaviors like eating nutritious foods and staying active. It’s a positive cycle that starts with body image healing.
Why We Can’t Hate Ourselves to Health
You’ve probably heard the saying, “You can’t hate yourself into a version of yourself you love.” This applies to health as well. Recent research has shown that body dissatisfaction thoughts are linked to inflammation in the body. This underscores the physical impact of negative body image on our health.
When we’re constantly at war with our bodies, we’re less likely to engage in behaviors that truly nourish and care for them. Body image healing is about making peace with your body, which in turn motivates you to treat it with kindness and respect.
The Non-Diet Approach to Health
So, if dieting and weight focus aren’t the answer, what is? Enter the non-diet approach. This weight-neutral strategy focuses on health behaviors rather than weight loss. The goal is to help you take charge of factors within your control, such as your thoughts and behaviors, which ultimately lead to improved well-being regardless of weight.
Key Principles of the Non-Diet Approach:
1. Focus on health-promoting behaviors, not weight
2. Cultivate a positive relationship with food
3. Practice intuitive eating
4. Engage in joyful movement
5. Prioritize self-care and stress management
By shifting the focus from weight to overall well-being, the non-diet approach naturally aligns with body image healing.
Steps Towards Body Image Healing
Now that we understand the importance of body image healing, let’s explore some practical steps you can take:
1. Assess Your Current Body Image
The first step in any healing journey is awareness. Take some time to reflect on your current relationship with your body. What thoughts and feelings come up when you think about your appearance? You can do this by downloading our Non-Diet Coaching Intake Forms.
Once you have established your own body image score and established if improvement is required, you have two choices: Seek guidance and expert body image coaching or self-coach your own body image.
2. Challenge Negative Self-Talk
Once you’re aware of your thought patterns, start challenging negative self-talk. When you catch yourself thinking critically about your body, pause and ask yourself if you’d say the same thing to a friend.
3. Practice Self-Compassion
Treat yourself with the same kindness and understanding you’d offer to a loved one. Self-compassion is a powerful tool in body image healing.
4. Focus on What Your Body Can Do
Instead of fixating on how your body looks, appreciate what it can do. Whether it’s carrying you through your day, allowing you to hug loved ones, or healing from illness, your body is constantly working for you.
5. Surround Yourself with Positive Influences
Curate your social media feeds, friendships, and environments to support a positive body image. Unfollow accounts that make you feel bad about yourself and seek out body-neutral influences.
The Ripple Effect of Body Image Healing
As you embark on your body image healing journey, you’ll likely notice positive changes extending beyond your relationship with your body. You may find yourself:
– Enjoying food without guilt
– Moving your body for pleasure rather than punishment
– Engaging in self-care more consistently
– Feeling more confident in various aspects of your life
Remember, body image healing is a journey, not a destination. Be patient with yourself and celebrate small victories along the way.
Conclusion: Embracing Body Image Healing for Better Health
In a world that often equates health with a certain body size or shape, it’s revolutionary to prioritize body image healing. By making peace with your body, you’re not only improving your mental well-being but also setting the stage for long-lasting, positive health behaviors.
As you move forward, remember that your worth is not determined by your appearance or your weight. You deserve to feel comfortable and confident in your body, exactly as it is right now. By embracing body image healing, you’re taking a powerful step towards true health and well-being.
Ready to start to integrating body image coaching in your health coaching?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
Undiet Your Life group coaching program is for women to learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
Good Money Business Mastermind A business mentorship and a collective of ambitious, driven and empowered anti-diet culture providers and coaches on a mission to dismantle diet culture and make GOOD money doing it!
7 Ways to Eat Healthy Simply Without Diet Culture and Restriction
7 Ways to Eat Healthy Simply Without Diet Culture and Restriction
Are you tired of feeling trapped by restrictive diets and confusing wellness trends? As a clinical nutritionist and certified intuitive eating counselor, I’m here to show you that it’s possible to eat healthy without buying into diet culture or imposing harsh restrictions on yourself. In this post, we’ll explore seven empowering ways to nourish your body and mind, free from the constraints of traditional diet mentality.
The Problem with Diet Culture and Restrictive Eating
Before we dive into our healthy eating strategies, it’s crucial to understand why traditional diets often fail us. Diet culture promotes a one-size-fits-all approach to nutrition, often encouraging restrictive eating patterns that are unsustainable and potentially harmful. These approaches can lead to:
– Disordered eating behaviors
– A negative relationship with food
– Ignoring your body’s natural hunger and fullness cues
– Feelings of guilt and shame around eating
Let’s break free from these harmful patterns and embrace a more intuitive, sustainable approach to healthy eating.
1. Build a Healthy Relationship with Food
The foundation of truly healthy eating lies in developing a positive relationship with food. This means:
– Stopping the use of food as a weapon to manipulate your body
– Letting go of the idea that food is solely a tool to change your appearance
– Learning to trust and respect your body’s signals
By shifting your mindset, you’ll be able to make food choices from a place of self-care rather than self-punishment.
2. Honor Your Hunger: Eat Enough Food
Many women have a distorted view of what constitutes “enough” food.
To eat healthy without restriction, it’s essential to tune into your body’s natural hunger and fullness cues. This is a fundamental principle of intuitive eating, which encourages you to honor your body’s needs rather than following external rules.
3. Seek Satisfaction and Pleasure from Food
Here’s a concept that might feel revolutionary: it’s okay to enjoy your food! In fact, finding pleasure and satisfaction in eating is crucial for sustainable healthy eating. Try:
– Allowing yourself to eat foods you genuinely enjoy
– Being present and mindful during meals
– Savoring the flavors, textures, and aromas of your food
Remember, food is not just fuel – it’s also a source of comfort, celebration, and connection with others.
Think of steps 1-3 as your high school diploma in healthy eating of eating and 4-7 as your college degree.
4. Balance Your Macronutrients
Once you’ve mastered the basics of honoring your hunger and finding pleasure in food, you can start focusing on nutritional balance. Aim to include a mix of:
– Proteins
– Healthy fats
– Complex carbohydrates
The key is to approach this balance without guilt or rigid rules. Some meals might be perfectly balanced, while others might not – and that’s okay!
5. Embrace Imperfection in Your Eating Habits
Perfection is the enemy of progress, especially when it comes to healthy eating. Give yourself permission to be imperfect by:
– Letting go of “good” and “bad” food labels
– Allowing flexibility in your eating patterns
– Recognizing that one meal or day of eating doesn’t define your overall health
Remember, consistent habits over time are far more important than striving for perfection at every meal.
6. Diversify Your Diet with a Variety of Foods
Eating a wide range of foods not only ensures you’re getting a broad spectrum of nutrients but also keeps meals interesting and satisfying. Focus on:
– Incorporating a rainbow of fruits and vegetables
– Trying new whole grains and protein sources
– Experimenting with different herbs and spices
By embracing variety, you’ll naturally create a more balanced and nutrient-rich diet without feeling restricted.
7. Individualize Your Approach: Listen to Your Body
The ultimate level of healthy eating without diet culture is learning to truly individualize your food choices based on your body’s unique needs. This involves:
– Paying attention to how different foods make you feel
– Adjusting your eating patterns based on your body’s responses
– Trusting that you know your body better than any external “expert”
This step requires practice and patience, but it’s the key to developing a sustainable, personalized approach to nutrition that serves you for life.
Putting It All Together: Your Path to Intuitive, Healthy Eating
By following these seven steps, you can create a healthy eating pattern that’s free from the constraints of diet culture and unnecessary restrictions. Remember, this journey is about progress, not perfection. It’s okay to take small steps and gradually incorporate these principles into your life.
As you move forward on this path, you’ll likely find that:
– Food becomes less of an obsession
– You’re able to eat when hungry and stop when full
– Meals become a source of enjoyment rather than stress
If you’re ready to embrace this liberating approach to healthy eating, consider joining my Undiet Your Life Coaching Program. Together, we’ll work on implementing these principles in a way that’s tailored to your unique needs and lifestyle.
Remember, true health encompasses not just what you eat, but also how you think about food and your body. By rejecting diet culture and embracing intuitive, restriction-free eating, you’re taking a powerful step towards overall well-being and a more joyful relationship with food.
Are you ready to start your journey towards healthy eating without diet culture?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.
Undiet Your Life group coaching program is for women wto learn how to eat intuitively, become body neutral, and learn self-coaching at their own pace while being supported in a group setting by Stephanie and her team of Certified Non-Diet Coaches.
Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become Certified Coach and build a business coaching other women beyond the food.
4 Elements to Create a Successful Non-Diet Coaching Offer
Are you a non-diet coach looking to create a coaching offer that truly resonates with your clients and boosts your revenue? You’re in the right place! As someone who has doubled my revenue by refining my approach to non-diet coaching offers, I’m excited to share the key elements that can transform your business. In this article, we’ll explore four crucial components that will help you craft a compelling non-diet coaching offer, attract more clients, and increase your income while staying true to your values.
The Power of a Well-Structured Non-Diet Coaching Offer
Before we dive into the specifics, let’s talk about why having a solid coaching offer is so important. A well-crafted non-diet coaching offer not only attracts more clients but also sets the foundation for a thriving business. It’s the bridge between your expertise and your clients’ needs, allowing you to make a significant impact while growing your income.
In my experience, the right coaching offer can be a game-changer. By implementing the strategies I’m about to share, I was able to double my revenue and create a prosperous coaching business that aligns with my values. Now, let’s explore the four essential elements that will help you achieve similar success.
1. Simplicity: The Key to Client Engagement
When it comes to non-diet coaching offers, simplicity is your best friend. Your potential clients should be able to quickly understand what you’re offering and how it benefits them. To create a simple yet effective offer, focus on answering these three questions from your client’s perspective:
- Is it easy to understand and implement?
- Is the result clear and desirable?
- Does it directly address my problem?
By keeping your offer simple and straightforward, you make it easier for clients to say “yes” and commit to working with you. Remember, a confused mind often says no, so clarity is crucial.
Pro Tip: Don’t be afraid to coach yourself into a state of self-authorization. Believe in your offer as the best solution for your ideal client, even before you have concrete evidence. Your confidence will shine through and attract the right clients.
2. Doability: Ensuring Client Success
The second element of a successful non-diet coaching offer is doability. Your offer should feel achievable and realistic to your potential clients. When creating your offer, ask yourself:
- Can my clients easily envision themselves completing the program?
- Is the workload manageable alongside their daily lives?
- Are the steps clear and actionable?
Avoid overwhelming your clients with excessive content or complicated processes. Instead, focus on creating a streamlined experience that feels doable and exciting. When clients can see themselves succeeding with your program, they’re more likely to invest in it.
3. Safety: Creating a Comfortable Environment for Growth
Safety is a crucial aspect of any non-diet coaching offer. Your potential clients need to feel secure and supported throughout their journey. To create a sense of safety, ensure your offer addresses these questions:
- Can clients envision themselves achieving the promised results?
- Is the program respectful of their current lifestyle?
- Does it allow for gradual, sustainable change?
Remember, your ability to create safety for others is directly related to how safe you feel in your own life and business. Prioritize your own well-being and nervous system regulation, and this sense of safety will naturally extend to your clients.
4. Compelling Offer Protocol: Bringing It All Together
The fourth element that ties everything together is what I call the Compelling Offer Protocol. This approach combines simplicity, doability, and safety to create an irresistible non-diet coaching offer. When you implement this protocol, you’ll experience a shift in your business and mindset:
- Increased confidence in your coaching abilities
- Alignment with your values and integrity
- Deeper belief in yourself and your clients’ potential
- Ease in marketing and explaining your offer
- Comfort in addressing client doubts and fears
- Ability to create a safe space for client growth
By focusing on these four elements, you’ll create a non-diet coaching offer that not only attracts more clients but also feels authentic and aligned with your mission as a coach.
Taking Your Non-Diet Coaching Offer to the Next Level
Now that you understand the four key elements of a successful non-diet coaching offer, it’s time to put them into practice. Here are some actionable steps to help you refine your offer:
Audit your current offer: Evaluate your existing coaching package against the four elements we’ve discussed. Identify areas for improvement and simplification.
Get client feedback: Reach out to past or current clients to understand what they find most valuable about your coaching. Use this insight to enhance your offer.
Craft a clear message: Develop a concise, compelling description of your offer that highlights the benefits and addresses common client concerns.
Test and refine: Launch your updated offer and pay attention to client responses. Continuously refine your approach based on feedback and results.
Invest in your own growth: Remember that your personal development directly impacts your ability to create compelling offers. Prioritize your own learning and well-being.
Embracing Your Non-Diet Coaching Journey
Creating a successful non-diet coaching offer is an ongoing process of refinement and growth. By focusing on simplicity, doability, safety, and the Compelling Offer Protocol, you’ll be well on your way to attracting more clients and increasing your revenue.
Remember, your unique perspective and expertise are valuable. Trust in your ability to make a difference in your clients’ lives, and let that confidence shine through in your coaching offer. With these four elements in place, you’re ready to take your non-diet coaching business to new heights of success and impact.
Ready to create compelling non-diet coaching offers?
You can access all of our services on our work with us page. We have a number of programs and service levels enabling us to serve most women:
Free Resources and Masterclasses: Get started and get to know us better!
Masterclass Compelling Offer Lab: A 6-part Masterclass series to help you learn process to make Good Money in a way that feels damn good!
Good Money Business Mastermind A business mentorship and a collective of ambitious, driven and empowered anti-diet culture providers and coaches on a mission to dismantle diet culture and make GOOD money doing it!
Welcome!
I’m Stephanie Dodier
Non-Diet Nutritionist & Coach
I teach and coach women how to break free from the socialized thinking of diet culture and liberate yourself from unrelenting pressure to be thinner so that you can eat in a way that truly supports your well-being and start living the life you’ll look back on with no regrets.
Join me in leading the feminist health coaching revolution!
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