Stop letting diet culture write your story

We all grew up with fairy tales that told us our happiness depended on finding our prince charming or being rescued by a fairy godmother. But what if we could rewrite those stories and make ourselves the heroes of our own lives? What if we could stop waiting for someone else to choose us, save us, or change us, and instead embrace our own power and potential? If you’re interested in changing your habits for better health, this idea of using your strengths and being the author of your story can help.

Self-actualization is a process of fully developing and using your abilities to create a meaningful and fulfilling life. It means recognizing that you are enough just as you are, with the skills and talents you have, in the body you’re currently in. It also means that you don’t need anyone else’s approval or validation to pursue your dreams. In fact, by gaining appreciation for your body rather than striving to change appearance, you’re more likely to change your habits in a sustainable way and experience better health. As a registered dietitian and health coach, these are topics I frequently discuss with my clients and patients. As we shift focus away from weight, we’re able to develop a lifestyle that supports overall health and allows us to show up more fully in all areas of life.

Of course, this is easier said than done. We live in a society that constantly bombards us with messages that we are not good enough, not smart enough, not attractive enough, not successful enough. We compare ourselves to others and feel inadequate. We let fear hold us back from taking action. We doubt that we’re able to care for ourselves without a set of rules or restrictions to follow. In the world of wellness, this leads us to chase fads, quick fixes, and short-lived challenges which leave us feeling more inadequate and less confident in our abilities. To read more about what I recommend as an alternative to the diet culture fads and traps, I recommend checking out my four-part series which starts with this post.

How to start writing your own story

But it doesn’t have to be this way. You can break free from the waiting game and start living your life on your own terms. Here are some steps you can take to start your journey of changing habits for better health:

• Identify your values and passions. What matters most to you in life? What makes you feel alive and excited? What do you want to contribute to the world? These are your internal motivators, and they’re the clues that will help you discover your purpose and direction beyond appearance or a number on a scale. When you can connect these big picture values to actions you take in your daily life, you’re more likely continue making progress even when you experience obstacles. An example might be eating in a way that supports your health so you can do what matters most to you- now and for the long-term.
• Set realistic and meaningful goals. Based on your values and passions, what do you want to achieve or experience in your life? What small changes can you start including in your eating, activity, stress management or sleep to help ensure you’ll reach your goals? Make sure your goals are specific, measurable, attainable, relevant, and time-bound (SMART). When considering your eating habits, for example, you might set a goal of adding 1 – 2 servings of veggies to your usual lunch meal to help with consistently including more vegetables in your diet. Start with 1 or 2 small goals, write them down and review them regularly.
• Take action every day. Don’t wait for the perfect moment or the perfect opportunity. Start with small steps and build momentum. Celebrate your progress and learn from your setbacks. If you’re feeling overwhelmed, consider re-assessing your motivations or your SMART goals or breaking your goals down into smaller actions that are repeatable in your daily life. If your goal is related to activity and movement, an example of a long-term goal might include walking for 30 – 45 minutes on most days of the week. Starting with 10 – 15 minutes of walking on 2 – 3 days per week helps with gradually creating the habit of including activity in your day. Once that’s happening easily you’ll have a lot of options for increasing toward your goals, like increasing the intensity of your walking, adding more 10 – 15 minute walks to your week, or lengthening your activity sessions so they’re closer to your goal of 30 – 45 minutes.
• Practice gratitude and self-compassion. Appreciate what you have and what you have accomplished. Recognize your strengths and acknowledge your weaknesses. Be kind to yourself and forgive yourself for your mistakes. When you notice your thinking is self-critical, consider what you would say to a good friend if they were experiencing your frustration.
• Seek feedback and support. You don’t have to do this alone. Find people who share your vision and values, who can encourage you and challenge you to grow. Seek constructive feedback from qualified mentors, coaches, or experts who can help you improve your skills and performance. Here’s a post where you can learn more about my work as a registered dietitian health coach and how we can work together to support your journey to changing your habits for better health.

You are the author of your own story. You don’t need anyone else to make you happy. You don’t need your body to be different in order to give yourself the love and care you deserve. You are enough. You have the power to create habits for better health and a fulfilling life for yourself. Click the button below to schedule your free 30 minute discovery call so we can talk more about your next steps and how we can work together!