The Weight of Diet Culture: Your Worth Isn’t Measured in Pounds

For decades, the message has been loud and clear: if you’re not thin, you must not be healthy. That smaller equals better, that losing weight is the ultimate goal, and that our worth is somehow tied to the size of our jeans. I believed it, too. I lived it. And even as a coach who helps women reclaim their power with food and their bodies, I recently caught myself slipping back into that old thinking.

Maybe you can relate.

In today’s world, where diet culture is everywhere, it’s easy to get swept up in the messaging that tells us we need to shrink ourselves to be healthier, happier, or more acceptable. But what if we stepped back and questioned that narrative? What if health isn’t just about weight loss, but something much deeper?

The Weight Loss Trap: How I Got Caught Up Again

I’ve spent the last decade shifting my focus from dieting to healing my relationship with food. But recently, I found myself falling into an old pattern. After gaining some weight over the holidays, I started feeling frustrated that it wasn’t coming off as quickly as I wanted. Before I knew it, I was scrolling social media, signing up for weight loss programs, and even considering medication again.

That’s when I had to stop myself and ask: Amy, what are you doing?

Despite all the work I’ve done, that deep-seated conditioning still crept in. The panic, the urgency, the feeling that I needed to "fix" my body fast. It was a powerful reminder that diet culture’s grip runs deep—and that even those of us who actively resist it can get pulled back in.

If you’ve ever found yourself caught in that same cycle, I dive deeper into this topic in my latest podcast episode. Listen to it here.

Why Health is About So Much More Than Weight

When we focus solely on weight loss, we ignore the bigger picture. True health isn’t just about what we weigh—it’s about how we feel. Here are a few things that matter just as much (if not more) than the number on the scale:

• Energy Levels: How do you feel throughout the day? Are you sluggish and exhausted, or do you have the stamina to do the things you love?

• Digestion and Gut Health: What’s happening inside your body? Are you nourishing yourself with quality food that supports your gut, metabolism, and overall well-being?

• Strength and Movement: Are you moving your body in ways that feel good? Strength training, walking, and stretching—these all contribute to overall health, regardless of your weight.

• Mental and Emotional Well-Being: What thoughts are you consuming? Are you speaking kindly to yourself, or are you stuck in a cycle of shame and self-criticism?

The weight loss industry doesn’t want us to think about these things. It keeps us focused on numbers and quick fixes because that’s what fuels a multi-billion-dollar market. But breaking free means looking beyond the scale and redefining health on our own terms.

Learning to Trust the Process

One of the biggest mindset shifts I’ve had to make—and one I encourage my clients to embrace—is trusting that healing takes time.

I’m currently working with a dietitian, not to chase a specific weight, but to heal my metabolism and gut health after years of dieting. That means focusing on quality food, repairing what’s been damaged, and allowing my body to find its balance naturally.

Is it frustrating at times? Yes. Would a crash diet be faster? Probably. But I refuse to play that game anymore. I’ve done it before, and all it ever led to was a broken metabolism, emotional exhaustion, and a toxic relationship with food and myself. I’m not interested in quick fixes—I’m interested in long-term well-being.

How to Reclaim Your Health on Your Terms

If you’re feeling stuck in the diet cycle, overwhelmed by the pressure to lose weight, or frustrated by the idea that your body isn’t “good enough,” here are a few reminders to help you shift your perspective:

1. You already have the answers within you. You don’t need another diet to tell you what to do—you need to rebuild trust with yourself and your body.

2. Healing takes time. If you’ve spent years dieting, your body might need time to recover. That doesn’t mean you’re failing—it means you’re finally giving yourself what you need.

3. Your body is doing its best for you. Even if you’re carrying extra weight, your body is working to protect and support you. Treat it with kindness.

4. You deserve to feel good in your body now. Not “when you lose weight.” Not “when you fit into a smaller size.” Right now. Today.

The Bottom Line

Diet culture thrives on keeping us in a cycle of self-doubt, convincing us that we’re never quite good enough. But the truth is, health is about so much more than a number on the scale.

If you’ve been struggling with food, body image, and weight for a long time, know that you’re not alone. Even a seasoned coach can momentarily get caught up in the messaging. It’s no wonder so many feel trapped by it. The key is to recognize when it’s happening, pause, and choose a different path—one that leads to true healing, self-trust, and peace with food and your body.

Are you ready to stop the dieting hamster wheel and reclaim your power? Let’s talk. Whether through my Fat2Fierce® program or one-on-one coaching, I’m here to help you break free and build a healthier, happier relationship with food and yourself. Because you deserve more than a lifetime of chasing arbitrary numbers. You deserve to feel at home in your body, exactly as you are, and inspired to take the best care of yourself.

If this resonated with you, I’d love to hear your thoughts. Leave a comment below, share this with someone who needs to hear it, or reach out if you’re ready to take the next step. You are worthy of feeling good in your body—today and always.

xo,

Amy English

Creator & Coach | Fat2Fierce®

Empowering women to reclaim their power with food and find peace with their bodies.