5 Reminders for Navigating Diet Culture and New Year’s Resolutions: A Therapist’s Perspective on Embracing Wellness Without the Pressure

Okay everyone, it’s that time of year again! As the calendar flips to 2025, I know that many of us may feel the weight of tradition and expectation looming. This can be a time to reset, refresh, and redefine our goals, right? Historically, this means making New Year’s resolutions, often centered around weight loss, fitness, or “improving” our bodies. These resolutions may be inspired by the messages we see in the media, the endless ads for diet programs, gym memberships, and the highly curated influencer lifestyles that flood our social feeds. But as a therapist, I’m encouraging all of us to pause and reflect before jumping into the cycle of diet culture and unrealistic expectations this time around. Maybe, this mindset isn’t serving us in the ways we think it is, and I truly believe there’s a better option.

Here’s the truth: diet culture and New Year’s resolution culture are often intertwined, creating an environment where self-worth is tied to appearance, weight, and size. And while setting goals can be a healthy practice, it’s important to be aware of how these resolutions may affect our mental and emotional well-being, especially if they are rooted in external pressures, societal expectations, or unattainable standards. So, how can we navigate these influences while still fostering growth and self-compassion in the new year?

1. Question the Underlying Messages of Diet Culture

Diet culture is everywhere. It tells us that to be healthy or worthy, we must conform to a specific body type, weight, or appearance. This standard is not only unrealistic for most, but it is also rooted in harmful structural beliefs of white supremacy, fatphobia, and capitalism. These messages can be incredibly harmful to our mental health, especially when they are internalized and tied to feelings of inadequacy or shame. As you set goals for the new year, ask yourself: Where is this desire to change coming from? Is it rooted in genuine health and well-being, or is it influenced by societal standards of beauty and success? A critical part of healing from diet culture is realizing that our value is not determined by how we look, but by who we are, our relationships, our abilities, and our kindness. Health isn’t a size, it’s a holistic state of being—mental, emotional, and physical.

2. Embrace Healthier Goals—But Make Them Holistic and Realistic

When it comes to setting New Year’s resolutions, I encourage you to approach them from a place of balance, compassion, and overall well-being. Instead of focusing solely on weight loss or achieving a certain body shape, try to set goals that are more about nurturing your body and mind as a whole. Here are some ideas:

• Prioritize Mental Health: Instead of saying, “I will lose 20 pounds this year,” try setting a goal like, “I will practice mindfulness or meditation to reduce stress” or “I will seek therapy to address past trauma and work on building self-compassion.”

• Movement that Feels Good: Rather than engaging in intense workouts solely for the purpose of burning calories, commit to moving your body in ways that feel enjoyable and sustainable. Whether it’s yoga, dancing, hiking, or simply going for walks, the goal is to find joy in movement, not punishment.

• Nourishment Over Restriction: Shift your focus from restricting food to nourishing your body with the nutrients it needs. This might mean experimenting with new recipes, finding foods that fuel you, or learning more about intuitive eating—an approach that focuses on listening to your body’s hunger and fullness cues, rather than adhering to external rules about what or when to eat.

3. Give Yourself Permission to Break Free

If you’ve ever felt like you “failed” at a New Year’s resolution, you’re not alone. The pressure to be perfect in following through with diet and fitness goals can be overwhelming, and the shame that often accompanies any “setbacks” can quickly undo your progress. But here’s the reality: there is no such thing as failure when it comes to self-care and self-compassion. Every step you take toward understanding your body, your needs, and your emotions is progress. Give yourself permission to approach this year’s goals with flexibility and kindness. If a resolution doesn’t feel right after a few weeks, it’s okay to change direction. If you slip up, it’s okay. Being kind to yourself, forgiving yourself, and adjusting your goals as needed is part of the journey. Growth isn’t linear, and there’s no one-size-fits-all formula for wellness.

4. Reframe Your Relationship with the New Year

The start of a new year doesn’t have to mean a complete overhaul of your life. It doesn’t have to be about “fixing” yourself or becoming someone else. Instead, the new year can be an opportunity to build on the person you already are, to deepen your self-awareness, and to practice more compassion and acceptance.

Instead of focusing on what you want to change, consider asking yourself:

• What do I want to nurture this year?

• What practices will help me feel more grounded and fulfilled?

• How can I create more space for joy, connection, and peace?

Wellness doesn’t start with a strict regimen or an unrealistic goal—it starts with a

mindset shift toward acceptance, patience, and love.

5. Cultivate a Supportive Environment

Surround yourself with people who support your well-being, not your appearance. If you find yourself immersed in toxic conversations or environments that promote diet culture, consider setting boundaries. Follow social media accounts that prioritize body positivity, mental health, and self-love. Join communities that encourage holistic wellness, rather than those that emphasize thinness or perfection. Having people who support you in your authentic journey can make all the difference. Seek out relationships that lift you up, and let go of those that make you feel less than.

Let’s Start the Year with Compassion!!

As we step into this new year, let’s challenge the narrative that the only way to be “better” is by changing how we look. True wellness comes from within, from listening to your body, and from being kind to yourself on the journey. Instead of striving for an idealized version of yourself, strive to be present, compassionate, and connected to your own unique path.

Remember, there’s no need to conform to the pressures of diet culture or unrealistic New Year’s resolutions. Your worth is not measured by the number on the scale or the size of your jeans. It’s measured by how you care for yourself—mind, body, and spirit—and how you embrace who you are, just as you are.

Happy New Year. Here’s to a year of health, healing, and self-compassion. We got this!