Every January, discussions about new year’s resolutions based on dieting, losing weight and “starting fresh” seem to be everywhere from family gatherings to social media. For many people, these comments can feel uncomfortable, triggering, or simply exhausting.
If you’re working on healing your relationship with food, honouring your body, or stepping away from the diet cycle, these conversations can be especially tough. However, it is important to realise that you’re not alone, and that you can protect your peace without having to defend your choices or explain your journey.
Below are practical, compassionate tools to help you navigate diet talk and body comments this ‘silly’ season.
Why Diet Talk Can Feel So Challenging
Diet culture teaches us that our worth is tied to our weight, appearance, or how “disciplined” we are with food. So, when someone talks about their new juice cleanse, comments on your plate, or celebrates weight loss as an achievement, it can:
- Trigger old patterns or insecurities
- Reinforce harmful beliefs about food and bodies
- Disrupt your progress toward balanced, intuitive eating
- Make social situations stressful instead of enjoyable
Remember: You are allowed to set boundaries. Your body and your relationship with food are no one’s business but your own.
4 Types of Responses You Can Use
- The Quick Change of Subject
Great for coworkers, acquaintances, or anyone you don’t want to engage deeply with.
- “I’m focusing on other things right now- how was your weekend?”
- “Anyway! What’s new with you?”
- “Let’s change the subject – did you have a good Christmas?”
Why it works: It gracefully redirects the conversation without confrontation.
- The Boundary Setter
Useful when you want to be more direct or when the comments feel intrusive.
- “I’d rather not talk about dieting or weight.”
- “Those conversations aren’t helpful for me-let’s talk about something else.”
- “I’m working on having a healthier relationship with food, so I avoid diet talk.”
Why it works: Clear, respectful boundaries protect your emotional space.
- The Gentle Educator
Helpful when you’re talking to someone who might be open to learning.
- “Actually, I’m trying something new that focuses on listening to my body instead of restricting.”
- “Weight doesn’t tell the whole story about health-everyone’s body is different.”
- “I feel better when I’m not counting, cutting, or tracking everything.”
Why it works: It plants seeds without pushing an agenda.
- The Internal Coping Strategy
For moments when you can’t escape the conversation, but you can still protect yourself internally.
Try repeating to yourself:
- “Their body journey is not my body journey.”
- “My worth is not measured in my weight.”
- “I can make choices that support my well-being.”
- “I don’t have to participate in this conversation.”
Why it works: It keeps you grounded even when the environment isn’t.
Handling Comments About Your Weight or Body
Sometimes comments are directed at you, which can feel even more personal. Here’s how you can respond depending on your comfort level:
Neutral & Firm
- “I prefer not to talk about my weight.”
- “My body’s not up for discussion.”
Empowered & Truthful
- “I’m focusing on feeling good, not changing my body.”
- “My health isn’t defined by my weight.”
Remember: People’s comments say more about their conditioning than about your body.
If You’re Feeling Triggered Afterwards
It’s normal to feel unsettled. Try:
- Taking a few deep breaths/practicing grounding exercises
- Moving your body in a gentle, non-punishing way
- Talking to someone supportive
- Journaling what came up
- Repeating affirmations that reconnect you to your values
- Reminding yourself: “I am allowed to nourish myself without guilt.”
Preparing for Events Ahead of Time
Before gatherings or social situations, ask yourself:
- What boundaries do I want to set?
- Who can I sit next to for support?
- What responses feel easiest and most natural to me?
- How will I care for myself before, during and after?
A little preparation can go a long way in reducing anxiety.
Final Thought: You Don’t Owe Anyone an Explanation, or a New Year’s Resolution
- You’re allowed to step out of diet culture conversations.
- You’re allowed to protect your mental health.
- You’re allowed to pursue a peaceful, trusting relationship with food-no matter the season.
- Your body is not anyone else’s business
