“This is my cheat meal,” “I look so fat,” “I need to exercise more,” are some of a few statements that have slid into our culture that unconsciously support diet culture. As we label “good foods” versus “bad foods” and skip breakfast to account for the “heavy” meal that was eaten the night before, we are buying into a world that believes in reaching “perfect” standards.

According to National Eating Disorder Association, diet culture consists of pathologizing body size, encouraging external rules pertaining to what, when and how much to eat and promotes thin privilege. It values weight, size, shape and appearance over health and wellness. By glorifying thinness, weight loss is considered the end all be all. Diet culture emphasizes being the tinniest version of yourself and gives you several roadmaps to accomplishing this goal. One of many roadmaps that promise the “ideal size,” is through acquiring food rules and restriction. Only a tiny percentage of individuals can manipulate their body in this way and research shows, restriction is not sustainable over time.

Society promotes messages regarding body size that individuals oftentimes internalize. These messages include thin people are more attractive, healthier, happier and more worthy than an individual in a larger body. This promotes the notion that larger bodies should be ashamed, stigmatized and harassed as well as disregarded as being unhealthy. Anti-Diet-Culture warrior Marilyn Wann has famously pointed out, "The only thing anyone can diagnose by looking at a fat person is their own level of prejudice toward fat people."

What can you do?

Exercise, which once upon a time was viewed as a stress reducing activity that promotes self-care and fun, has been warped to being a way to manipulate your body size. I challenge you to check your motives. What is your goal for working out? Is it because you genuinely enjoy it or because you feel like you have to? If it is the latter, challenge those thoughts!

Be mindful of how you compliment others. By saying something along the lines of “Wow, you look great!” or “Did you lose weight?” or even praising someone for skipping dessert because it’s the “healthier option” be cautious that you are not promoting someone else’s eating disorder. Peoplewho have an eating disorder oftentimes feel miserable on the inside. Although it may seem kind to comment on noticeable changes in your friend’s life, you may be reinforcing the notion that being skinny is “better.”

Rather, comment on the inner qualities of your loved ones. Compliment characteristics of who they are to their core, their heart. When individuals who have an eating disorder feel like their worth is based on their outer appearance, someone complimenting their intrinsic qualities could make a world of difference.

Consider reading about the experience of others to further educate yourself and learn how to support one another. Here is an article to start with.