As the year comes to a close, the “New Year, New You” messaging emerges like clockwork, urging us to start over, fix ourselves, and chase unattainable ideals. But what if this year, instead of buying into diet culture’s manipulative narrative, we approached the New Year differently? Ready to learn how to say NO to new year new you narrative?

This guide will help you understand the roots of New Year’s resolutions, how diet culture has distorted them, and how to set empowering goals that support your well-being—without the baggage of dieting or body shame.

The History of New Year’s Resolutions

Setting intentions for the new year is an ancient practice. Four thousand years ago, early civilizations made promises to their gods, offering sacrifices in exchange for a fruitful year ahead. Organized religions later adopted similar traditions, with followers vowing to correct past mistakes and strive for better adherence to religious principles.

In today’s secular world, the “gods” have changed. Diet culture and the thin ideal have replaced spiritual guidance, convincing us that a smaller body is the key to happiness, success, and health. Instead of reflecting on meaningful growth, we’ve been conditioned to focus on shrinking ourselves as the ultimate resolution.

How to Say NO to New Year New You: How Diet Culture Hijacked the New Year

Diet culture preys on insecurities, turning the New Year into a season of self-criticism. It equates worth with physical appearance and health with thinness, pushing the narrative that “fixing” our bodies will fix our lives.

Think about the ads flooding your feed:

• Detoxes to “cleanse” the indulgences of the holiday season.
• Gym promotions promising a “new you.”
• Before-and-after photos celebrating dramatic weight loss.

These messages imply that who you are right now isn’t enough. They frame the New Year as a deadline for transformation, rather than an opportunity for authentic growth.

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Why We Keep Falling for It

Despite knowing diets don’t work long-term, many of us still set weight loss resolutions. Why? Because diet culture convinces us that failure is personal—not systemic.

When a diet fails, we’re told it’s due to a lack of willpower, not because the diet itself was unsustainable. This endless cycle of blame and guilt keeps us hooked, hoping that the next plan will finally work.

Breaking Free: How to Say NO to New Year New You

Rejecting the New Year, New You narrative isn’t about giving up on self-improvement—it’s about redefining what improvement looks like. Here’s how:

1. Understand What You’re Really Chasing

When you set a weight loss goal, what are you truly seeking? Confidence? Happiness? Better health?

Reframe It: Instead of focusing on a smaller body, focus on how you want to feel. For example, aim for more energy, better sleep, or less stress—none of which require dieting.

2. Separate Health from Weight

Health and weight are not the same. Research shows that behaviors like balanced nutrition, regular movement, and stress management have a greater impact on health than body size.

Reframe It: Set health goals that prioritize behaviors, not outcomes. For example:

• “I’ll add more vegetables to my meals” instead of “I’ll lose 10 pounds.”
• “I’ll take walks for mental clarity” instead of “I’ll burn calories.”

3. Question the “Fix Yourself” Mentality

Diet culture thrives on making you feel broken. But you’re not.

Reframe It: Shift your focus from fixing to creating. What can you build in your life that aligns with your values and brings joy?

4. Ditch All-or-Nothing Thinking

New Year’s resolutions often set us up for failure with extreme, unsustainable goals.

Reframe It: Embrace flexibility. Allow room for adjustments and celebrate small victories along the way.

5. Surround Yourself with Support

Who you follow and engage with shapes your mindset.

Reframe It: Curate your social media to include accounts that celebrate body diversity and reject diet culture. Connect with communities that support intuitive eating and self-compassion.

6. Celebrate Non-Scale Victories

Your worth isn’t defined by a number on the scale.

Reframe It: Recognize achievements that reflect personal growth, like improved energy, stronger relationships, or newfound hobbies.

7. Focus on What Brings Joy

Diet culture thrives on restriction, but joy is essential for a fulfilling life.

Reframe It: Ask yourself, “What lights me up?” Incorporate more of those activities into your daily routine, whether it’s dancing, painting, or spending time with loved ones.

8. Practice Self-Compassion

Self-improvement doesn’t have to be fueled by criticism.

Reframe It: Treat yourself with the same kindness you’d offer a friend. Acknowledge your progress and forgive setbacks.

What to Do Instead of Dieting

Now that you’ve said NO to New Year New You, what’s next? Here’s how to set meaningful, diet-free resolutions:

1. Reflect on Your Values: Identify what truly matters to you. Is it family, creativity, health, or adventure?

2. Set Intentions, Not Rules: Choose intentions that align with your values, like “prioritize rest” or “nurture my creativity.”

3. Break Goals into Steps: Focus on small, actionable changes. Instead of “be healthier,” try “drink more water” or “take deep breaths during stressful moments.”

4. Celebrate Progress: Track how you feel as you make changes. Progress is about growth, not perfection.

How to Say NO to New Year New You: A Radical Proposition

What if, instead of criticizing ourselves, we spent the year learning to believe in ourselves? Imagine redirecting the energy used to shrink your body toward building self-trust, confidence, and joy.

Here’s your challenge for the New Year: Stop measuring yourself against the impossible standards of diet culture. Start creating a life where you feel free, empowered, and unapologetically yourself.

This year, say NO to New Year New You—and YES to the real you.

How We Can Help You Say NO to New Year New 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.

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.

As the end of the year approaches, many of us reflect on the past and set goals for the future. Unfortunately, in a society dominated by diet culture, this time of self-reflection often becomes a season of weight loss resolutions. Ads flood our screens with promises of quick fixes, “detoxes,” and ways to shed holiday pounds. But are weight loss goals the same as health goals? Spoiler: They’re not.

Let’s explore why this distinction matters and how to pursue sustainable health goals that empower you for life.

Health Goals Versus Weight Loss Goals: The Diet Culture Trap

In a world steeped in diet culture, weight loss is often presented as the ultimate solution to health concerns. Feeling tired? Lose weight. Joint pain? Drop pounds. High cholesterol? Slim down.

But weight loss as a universal remedy is misleading and harmful. The association between weight and health is far more complex than what mainstream messaging suggests. For decades, we’ve been conditioned to believe that thinness equals health, happiness, and worth. However, this belief isn’t rooted in science—it’s rooted in societal biases like sexism, racism, and fatphobia.

The Historical Roots of Weight Loss Obsession

Up until the early 20th century, weight loss was not linked to health by medical professionals. The cultural obsession with thinness began in the post-World War era, when societal beauty standards shifted. As Sabrina Strings, author of Fearing the Black Body, explains, fatphobia is tied to white supremacy and religious morality. Thinness became a marker of racial, moral, and national superiority, while fatness was stigmatized as undesirable and sinful.

Patriarchy also fueled this obsession. During times when women fought for more power—like the right to vote or equal pay—cultural narratives about beauty intensified. Thinness became a tool of oppression, keeping women preoccupied with their bodies instead of pursuing autonomy and influence.

As Naomi Wolf writes in The Beauty Myth:
“A cultural fixation on female thinness is not an obsession about female beauty but an obsession about female obedience.”

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Why Wanting to Lose Weight Feels Normal

If you’ve ever set a weight loss goal, you’re not alone. It’s natural to desire weight loss in a world that constantly reinforces this message. Diet culture surrounds us, from the media to healthcare, shaping our beliefs and behaviors.

When clients like Julie (a fictional example) come to me wanting to lose weight, I validate their feelings. Their desires are a logical response to a lifetime of societal conditioning. But when we dig deeper, the reasons for their weight loss goals often center on improving their health, comfort, or quality of life—goals that don’t actually require weight loss.

Health Goals versus Weight Loss Goals

Here’s the critical distinction:

• Weight loss goals focus on changing your body size.
• Health goals focus on improving how you feel and function.

These two are not the same. In fact, pursuing weight loss can undermine genuine health goals by promoting restrictive diets, disordered eating, and a negative relationship with your body.

The assumption that weight directly correlates with health is flawed. Research consistently shows that health behaviors—like eating nutritious foods, moving your body, and managing stress—have a far greater impact on health than weight alone.

For example, a 2016 study published in the International Journal of Obesity found that nearly 47% of people classified as overweight and 29% of those classified as obese were metabolically healthy. Meanwhile, 31% of those with a “normal” BMI were metabolically unhealthy. This highlights that weight is not a definitive indicator of health.

Redefining Health: A Holistic Approach

Health isn’t just physical. The World Health Organization defines health as:
“A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.”

True health encompasses:

1. Physical well-being: Feeling energized and comfortable in your body.

2. Emotional well-being: Managing stress, emotions, and mental health.

3. Social well-being: Maintaining fulfilling relationships and a sense of community.

How to Pursue Health Without Diet Culture

1. Set Non-Weight-Related Goals
Focus on goals like improving sleep quality, increasing energy, or building strength. These are sustainable and have a direct impact on well-being.

2. Adopt a Weight-Neutral Approach
Embrace the idea that health is not determined by the number on a scale. A weight-neutral approach emphasizes behaviors over outcomes.

3. Prioritize Self-Care
Invest in habits that nourish your body and mind, like balanced meals, enjoyable movement, and mindfulness practices.

4. Reject All-or-Nothing Thinking
Health isn’t about perfection. Small, consistent changes matter more than extreme overhauls.

5. Educate Yourself About Diet Culture
Learn how diet culture manipulates societal norms and reinforces harmful ideals. Knowledge is power.

6. Find Joy in Movement
Exercise should feel good, not like a punishment. Experiment with activities that bring you joy, whether it’s dancing, yoga, or hiking.

7. Manage Stress and Rest
Chronic stress takes a toll on health. Incorporate relaxation techniques and prioritize sufficient sleep.

8. Surround Yourself with Support
Seek out communities that celebrate body diversity and reject diet culture. Curate your social media to reflect these values.

9. Develop Self-Compassion
Be kind to yourself as you unlearn harmful narratives. Accept that your journey will involve ups and downs.

10. Celebrate Non-Scale Victories
Track progress in ways that reflect your overall well-being, like improved stamina, better mood, or reduced stress levels.

Health Goals Versus Weight Loss Goals: The Empowering Choice

Silencing the noise of diet culture and choosing health goals over weight loss goals is an act of self-empowerment. It’s about shifting the focus from shrinking your body to living your fullest, healthiest life.

Remember, your worth is not determined by your weight. By prioritizing sustainable health goals, you can nurture a positive relationship with your body and create a life that supports your well-being in every sense.

Your body, your choice. Choose health, not weight loss.

Need help pursuing your health 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.

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 holidays should be a time of joy, connection, and celebration, but for many, it’s also when the weight loss industry ramps up its messaging. From detox ads to fitness challenges disguised as New Year’s resolutions, these messages can overshadow the true spirit of the season, leaving you feeling unworthy or pressured to conform.

But you don’t have to listen. Silencing the weight loss message is about reclaiming your holiday experience and prioritizing your mental and emotional well-being over the noise of diet culture.

Here are 10 empowering tips to help you navigate the holidays while tuning out harmful weight loss messages.

1. Anticipate and Prepare for Weight Loss Messaging

Weight loss ads and campaigns flood the holiday season. From social media posts to commercials, these messages are everywhere, aiming to profit from your insecurities.

Tip: Anticipate this surge and decide how to respond. Mute accounts, skip triggering conversations, or prepare mantras like, “This message doesn’t define me.”

2. Understand the Systemic Fear of Fatness

The weight loss industry thrives on the fear of fatness, a belief ingrained in us by societal norms. Recognizing this fear as a learned bias is the first step toward dismantling its power.

Tip: Reflect on how societal pressures have shaped your views about weight and body image. Acknowledge that these fears are not your fault.

3. Follow the Money Trail

The weight loss, beauty, and wellness industries profit billions annually by pushing these messages. Remember, they aren’t invested in your health or happiness—they’re invested in their bottom line.

Tip: When you see a weight loss ad, remind yourself it’s designed to sell, not serve. This awareness can help you detach from its emotional impact.

4. Acknowledge Fatphobia as a Systemic Issue

Fatphobia isn’t just a personal issue—it’s systemic. It’s woven into media, healthcare, and social norms, perpetuating the belief that thinner is better.

Tip: Educate yourself on systemic fatphobia. Understanding its roots can empower you to resist its influence in your own life.

5. Learn the Language of Diet Culture

Silencing the weight loss message requires understanding the broader system of diet culture. This culture places value on thinness, equating it with health and morality, and keeps people preoccupied with their bodies.

Tip: Dive into resources that define and challenge diet culture. Learning its patterns can help you recognize and reject its influence.

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6. Be Compassionate with Yourself

It’s natural to feel the urge to lose weight in a world obsessed with thinness. However, acting on these feelings isn’t necessary.

Tip: Practice self-compassion. Acknowledge these feelings without judgment and remind yourself that your worth is not tied to your weight.

7. Curate Your Social Media Feed

The messages you surround yourself with matter. Social media can be a source of empowerment or a breeding ground for comparison and insecurity.

Tip: Unfollow accounts that promote weight loss or unrealistic beauty standards. Instead, follow creators who celebrate body diversity and self-acceptance.

8. Remember: You Don’t Owe Anyone an Explanation

Your body and choices are yours alone. You’re not obligated to explain your appearance, eating habits, or health goals to anyone.

Tip: Use affirmations like, “My body, my rules,” to reinforce your autonomy. Let go of the need to please others with your personal decisions.

9. Set Intentions from a Place of Love

When setting goals or intentions for the New Year, let them come from a place of love and self-respect, not fear or self-criticism.

Tip: Ask yourself, “What would I pursue if I believed I was already enough?” Use this as your guiding principle for decision-making.

10. Use Triggers as Opportunities for Growth

Avoiding weight loss messaging entirely isn’t realistic, but you can use these moments as chances to reflect and heal.

Tip: When triggered, pause and ask yourself, “What belief is being challenged here?” Use the experience to identify areas where you can grow and strengthen your mindset.

Silencing the Weight Loss Message: The Path to True Freedom

Silencing the weight loss message during the holidays isn’t just about avoiding negativity—it’s about embracing joy, connection, and self-worth. By following these tips, you can create a season that prioritizes your well-being over societal pressures.

Remember, the holidays are a time to celebrate the fullness of life, not shrink yourself to fit someone else’s ideals. This year, tune out the noise, choose self-love, and reclaim the holiday season for what it truly is: a time to cherish yourself and your loved ones.

Need help silencing the weight loss message to break free from 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.

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.