Toxic diet culture is everywhere. It shows up on social media, in doctor’s offices, at family dinners, and even in your own thoughts. It tells you your body isn’t good enough. That if you just try harder, eat less, or lose weight, everything will get better.
But here’s the truth: toxic diet culture is full of lies. These lies keep you stuck in shame, frustration, and a constant battle with food and your body.
Hi, I’m Meredith MacKenzie, a binge eating therapist, intuitive eating coach, and founder of the One Body To Love program. I help women who are done with toxic diet culture and tired of feeling like their bodies are the problem. If you’re struggling with binge eating, body shame, or feeling like you can’t trust yourself around food, you are not alone. Healing is possible. And it doesn’t start with more control, it starts with more compassion. For daily support and honest conversations about food freedom and body trust, come join me on Instagram
Lie #1: “You Just Need More Willpower”
Have you ever felt like you just need to try harder? Like if you could only control yourself around food, everything would finally fall into place?
Toxic diet culture spreads the idea that food struggles are a personal failure. It says that if you had more willpower, you wouldn’t overeat. You wouldn’t crave sweets. You wouldn’t feel out of control.
But this is not about willpower. It is about survival. When your body senses that food is being limited, it works hard to protect you. That is why after a day of eating less or skipping meals, you may find yourself eating large amounts at night. Your body is not broken. It is trying to take care of you.
Your brain and body are designed to fight against hunger. That is why diets and strict food rules often backfire. What looks like a lack of control is often a normal response to being deprived, stressed, or emotionally drained.
Still finding yourself stuck with food, even though you “know better”? You’re not missing willpower, you’re missing safety. Watch this video to explore the real reason change feels so hard.
Lie #2: “Smaller Bodies Are Healthier Bodies”
Toxic diet culture teaches us that thin equals healthy. This message is everywhere, on health websites, in doctor’s offices, and in the media. But health is not about size alone.
Let’s break this down:
- Health is not one-size-fits-all.
- Focusing only on weight can harm your health.
- Weight stigma in healthcare is real.
- You can improve your health without shrinking your body.
- Research does not show that long-term weight loss works for most people.
The idea that “smaller is healthier” leaves many people feeling ashamed, stuck, and scared of gaining weight. But health is personal, complex, and influenced by many things, like genetics, access to care, stress, and support systems.
Wondering if it’s really possible to be healthy without focusing on weight loss? You’re not alone. Watch this video to learn what health can look like beyond the scale, and why your body is not the problem.
Lie #3: Toxic Diet Culture Says Your Body Is a Problem to Fix
If you’re feeling tired and discouraged, it’s not your fault. Toxic diet culture is loud. It tells you that more discipline or a different body will fix everything. But you are not broken. You never were.
Struggles with food or body image are not signs of failure. They are signs you’ve been trying to feel safe in a world that teaches you to mistrust your body.
Letting go of these beliefs takes time. But a new path is possible, one built on self-trust, compassion, and care. You don’t need another diet. You need support. And you are already enough.
Want to dig deeper into how toxic diet culture hides in plain sight? Even in spaces that seem “healthy” or “wellness-focused,” the same harmful messages can sneak in, read more here.
Lie #4: “You Can’t Trust Your Body”
Toxic diet culture teaches you to ignore your body’s signals. It tells you not to eat when you’re hungry, to drink water instead of having a snack, or to stop eating after a certain time, even if you’re still hungry. Over time, you might start to believe that your body’s cues are wrong or dangerous.
Maybe you’ve asked yourself, “Why am I hungry again?” or “Why can’t I just stop eating?” These questions come from years of being told that your body is the enemy. That it will lead you off track unless you control it every second of the day.
But the truth is, your body is wise. Hunger, fullness, cravings, and emotions are all signals. These signals aren’t mistakes. Failing is not what they represent. Your body uses them to communicate with you.
When you ignore or distrust those signals, it becomes harder to feel safe in your own body. You might swing between under-eating and overeating. You might feel like food has power over you.
Learning to trust your body again takes time. It can feel scary, especially if you’ve spent years trying to control it. But rebuilding that trust is possible, and it’s worth it. Your body wants to support you, not sabotage you.
You don’t need more rules. You need more connection. Your body doesn’t need to be tamed. It needs to be heard.
Lie #5: “You’ll Be Happy When You Lose the Weight”
This is one of the most common and heartbreaking promises of toxic diet culture. It tells you that weight loss is the key to confidence, love, success, and peace. But this promise often leads to more pain, not more joy.
Let’s look at why this lie doesn’t hold up:
- Happiness does not come from a number on the scale. You might feel a short burst of pride or excitement when you lose weight, but that feeling usually fades. If your self-worth depends on your size, it becomes fragile and hard to hold onto.
- Many people who lose weight still feel insecure. Weight loss does not fix deep emotional wounds, self-doubt, or body image struggles. Those feelings often follow you, no matter what size you are.
- Chasing happiness through weight loss can steal your joy. Dieting often means saying no to dinners out, skipping birthday cake, or obsessing over every bite. You miss out on life while waiting to feel good enough.
- Happiness grows from connection, purpose, and self-acceptance. These things are not size-dependent. They come from knowing your worth, setting boundaries, and building a life that feels meaningful.
- You don’t have to wait to feel better. You can start building more peace, joy, and confidence right now, in the body you have today.
If the fear of weight gain is keeping you stuck you’re not alone, and you’re not broken. Read this blog to explore what’s beneath the fear and how to move forward with more trust and compassion.
The Truth Behind Toxic Diet Culture: You Are Not Broken
After hearing the same harmful messages, it’s easy to feel worn down. Toxic diet culture tells you that if you had more discipline or a different body, everything would finally work. But the truth is, you are not broken. You never were.
Struggling with food or body image doesn’t mean something is wrong with you. It means you’ve been doing your best to feel safe in a world that makes that nearly impossible.
Letting go of these beliefs takes time, but it’s possible. Choosing a new path rooted in self-trust, compassion, and care is within reach. Another diet isn’t the answer. What helps is support. Most importantly, you are already enough.
Tired of starting over with every new plan? You’re not failing; dieting is. Watch now to learn why lasting change starts with a different approach.
Breaking Free from Toxic Diet Culture Starts Here
If you’re ready to step away from toxic diet culture, know that you’re not alone. You don’t have to keep living by rules that leave you feeling stuck and ashamed. There is a kinder way to care for yourself, one rooted in trust, compassion, and freedom. This is your invitation to begin again, with support and without judgment.
If you’re feeling exhausted by the lies of toxic diet culture and worn down by trying to fix your body, you’re not alone. You don’t have to untangle this on your own. My small group coaching program, One Body To Love, offers a supportive space to step away from the binge-restrict cycle, unlearn harmful body beliefs, and rebuild trust in yourself, without pressure to change your weight.
If you’re craving more personalized support, my 1:1 coaching provides a safe and compassionate space to explore the deeper roots of your relationship with food and body. We work together to understand your patterns and build a new way forward that actually feels like freedom.
Not sure what kind of support is right for you? I’d love to connect. Book a free discovery call to talk more about what’s possible.
For ongoing inspiration and tools, check out my YouTube channel and listen to the One Body To Love podcast where I share honest conversations, personal stories, and strategies to help you heal from diet culture and reconnect with your body.
