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As January unfolds, many people are setting New Year’s resolutions aimed at self-improvement. Health-related goals often top the list—eating better, sleeping more, reducing alcohol intake, exercising, and yes, losing weight. However, with the widespread influence of diet culture, these well-meaning resolutions often get hijacked by a narrow focus on body size and weight. Instead of measuring success by the number on the scale or the size of your clothes, why not make this year about improving your well-being in a way that is weight-neutral?
Diet culture, with its constant emphasis on weight loss, creates unrealistic expectations and reinforces the idea that thinness equates to good health. Unfortunately, this perspective can overshadow the more holistic approach to well-being, which takes into account how we feel and function in our bodies and minds.
This year, we urge people to consider resolutions that prioritize well-being rather than weight loss. These resolutions can embrace a weight- and body-neutral mindset, focusing on how we feel physically and emotionally, and fostering a positive relationship with movement and nourishment.
The Harmful Effects of Weight-Centric Resolutions
As researchers of body image issues who have also been affected by diet culture, we tend to avoid New Year’s resolutions due to their association with disappointment and frustration. It’s easy to fall into the trap of setting goals based solely on weight or appearance, but these resolutions often do not lead to lasting change. Weight, body size, and muscle definition are influenced by factors beyond our control, and focusing on these aspects can lead to unhealthy obsessions or feelings of failure.
Setting weight-centric goals may not only be ineffective but also counterproductive. Many individuals find themselves stuck in the cycle of yo-yo dieting, which can harm both physical and mental health. Research shows that weight is not a behavior, and as such, targeting it for behavior modification rarely leads to the desired long-term results.
The Weight-Neutral Approach
A weight-neutral approach to health is grounded in promoting behaviors that are under our control, such as movement and mindful eating. Rather than fixating on appearance or body size, this approach encourages individuals to focus on how their bodies function and how they feel. This shift away from weight-centric goals can have profound benefits, including improvements in mental health, better self-compassion, and a deeper sense of well-being.
Studies suggest that by focusing on health rather than weight, people are more likely to engage in long-term physical activity, which leads to improvements in blood pressure, cholesterol, and blood sugar levels. Furthermore, this approach can foster a greater sense of self-worth and self-esteem, moving away from judgment based on external appearance.
A Holistic View of Well-being
The weight-neutral approach is part of the broader body-neutral movement, which advocates for a holistic view of well-being. This perspective includes not only physical health but also emotional, social, intellectual, financial, and spiritual health. For those who have struggled with weight-focused approaches, this broader view can be particularly healing.
Resolutions to Consider
Instead of focusing on weight loss, here are some weight- and body-neutral resolutions to consider:
- Take regular walks with the goal of being able to enjoy a summer hike with friends or family.
- Prioritize sleep, explore sleep hygiene practices, and experiment with mindfulness to improve your sleep quality.
- Set goals around socializing more, whether that’s reconnecting with old friends or joining a new group or class.
- Find a meaningful volunteer opportunity that brings purpose and fulfillment to your life.
Reclaim Your Self-Care
Diet culture often tries to take away our decision-making power, pushing us to follow restrictive plans dictated by experts or external standards. This year, reclaim that power. Focus on self-care that excites you, not resolutions imposed by diet culture. When we shift our perspective to focus on how we feel and what brings us joy and meaning, resolutions can become an energizing and fulfilling part of the year ahead.
Instead of letting the pressure of societal expectations dictate your New Year’s goals, take this opportunity to care for yourself holistically—body, mind, and spirit. Here’s to making 2025 a year of true well-being.
