Kate Jamison, MHC

As the New Year begins, the pressure to make resolutions, especially those focused on weight loss and body transformation, can feel overwhelming. Social media is flooded with weight loss medications, fitness challenges, and messages promoting the idea that we need to "change" ourselves for a fresh start. But in a world dominated by diet culture and disordered eating, it’s essential to navigate these pressures with compassion and set boundaries that prioritize your well-being.

Setting boundaries with social media

The start of the year often amplifies weight loss messaging, and it can be difficult to escape the abundance of diet tips and body transformation stories. If this content feels uncomfortable or triggering, take control of what you’re consuming. You can mute or unfollow accounts that promote dieting, weight loss, or unrealistic body ideals. If you don’t want to completely sever ties, consider muting specific keywords like "detox," "fat loss," or "low calorie." Giving yourself a break from social media or limiting exposure to diet-focused content can help reduce body-focused rumination and negative self-talk.

Follow creators who challenge diet culture

Instead of engaging with traditional diet culture messaging, seek out creators who are debunking common weight-related myths. One of my favorites is @epefird, a Registered Dietitian on Instagram who uses science-backed information to challenge the idea that body size determines health. @realistic.body.therapist offers a refreshing perspective on eating disorder recovery via her social media and encourages people to embrace their bodies without focusing on aesthetics. Having content like this in your digital space can help unlearn harmful ideas and reconnect with a more balanced, inclusive approach to our bodies.

Embrace body neutrality and tolerate fluctuations

Diet culture thrives on the belief that we must always strive for a smaller, "perfect" body. But the truth is, our bodies naturally fluctuate in size due to factors like hormones, water retention, and seasonal changes. Body neutrality—the practice of accepting your body as it is without attaching self-worth to its appearance—can be a powerful way to reject these unrealistic ideals. Instead of focusing on achieving a certain body shape or size, allow yourself to embrace your body as it is, knowing that fluctuations are normal and part of being human.

Challenge the “New Year, New You” mentality

The New Year narrative often suggests that January is the time for drastic transformations. But the reality is that winter is a season of rest and reflection, not one for intense physical challenges. Rather than pushing yourself to make sweeping changes, consider honoring the slower pace of the season. We don’t need to be in a constant state of action, and you don’t have to launch into a rigorous exercise regimen just because the calendar changes.

Learning opportunity: health is about more than body size

It’s reasonable to want to live a healthy lifestyle, but it’s essential to recognize that health is not equated to simply having a smaller body. Health at Every Size (HAES) emphasizes that health is multifaceted and cannot be reduced to weight. Instead of focusing on weight loss, consider ways to nourish your body that align with your values and feel sustainable. There are plenty of HAES-aligned professionals—nutritionists, personal trainers, and therapists—who can help you focus on holistic health rather than size.

Remember: compassion over perfection (for yourself and others)

We live in a world where body size is often tied to self-worth. It’s important to practice self-compassion and have an understanding that other folks are dealing with their own relationships with their bodies. If people around you are starting diet plans or focusing on weight loss goals, it’s okay to set boundaries with those conversations. You don’t have to participate in discussions that make you uncomfortable. Your relationship to food and moving your body is unique, and it’s important to honor that. This year, choose rest, reflection, and self-acceptance over self-criticism. Your worth is not determined by your weight—it’s inherent in who you are.