This is the first blog in a series where Olivia from Food Freedom and I are helping you get back to basics! We are sharing realistic tips to care for your body at all energy levels! Today’s post was written by Olivia - learn more about her non-diet dietitian practice below!
Food & Body Neutrality: What It Means & How To Practice It
Ditching the “perfect” diet and exercise routine probably feels uncomfortable.
“If I’m not dieting, am I just letting myself go?”
No, my friend, you are not!
Let’s talk about the importance of neutrality in this process of healing your relationship with food and your body.
What is neutrality?
The official definition of neutrality is the state of being neutral, or not taking sides, during a disagreement, conflict, or war.
Food and body neutrality means we are not assigning “good” and “bad” labels to food, behaviors, body sizes, weight, etc. We are letting go of always needing to be “good.”
And remember… neutrality means we are not taking sides. Letting go of the need to be perfect doesn’t mean we try to be bad (whatever “bad” even means).
Instead, we can just be. We can change our standards. We can use our bodies as a compass for what is right for us rather than relying on diet rules and expectations.
Why is neutrality an important skill when it comes to food and body?
The problem isn’t “messing up.” It’s how we respond to falling off the plan we made for ourselves. This is what keeps people stuck in the diet cycle for YEARS.
We’re motivated for the new plan that “will actually work this time.” We get that brief feeling of elation for finally doing it. Then the exhaustion hits. Life gets in the way. The parts of dieting that always fall apart leave you feeling full of guilt and shame. The spiral into maladaptive behaviors starts because “why can’t I just sustain this.” The cycle starts again the following Monday, 1st of the month, or new year and repeats indefinitely.
I want you to know this: you are not the problem. Diets do not work. They are designed to fail. Your body deserves care and respect.
Neutrality helps us out of the hole diet culture dug for us. When you eat in a way that doesn’t feel good or when you don’t have time for movement. They are just experiences, not a sign that you are somehow less of a human.
You can want to nourish and move your body without feeling guilty for not doing it. You can notice how you feel when you are consistent or inconsistent with these behaviors, without morality being attached to these feelings.
Neutrality isn’t not caring. Rather, it allows us to care for ourselves in ways that feel supportive, without punishment.
What does this even look like?
It takes time for your brain to feel comfortable with the concept of neutrality. We get there by slowly living out these principles in our life and challenging the diet thoughts that come up. Here are some ways you can challenge these beliefs this week:
➡️ Thought: “I want a piece of cake, but I already ate too much today.”
✅ Reframe: “I want a piece of cake, but I am full from dinner. I will have a piece later or tomorrow”
➡️ Thought: “I’ve been eating out a lot lately, I should probably cut out carbs this week.”
✅ Reframe: “I’ve been eating out a lot lately, but my body still needs a variety of nutrients.”
➡️ Thought: “I’ve missed so many workouts this month. Why can’t I maintain a routine? I’m going to ruin all my progress.”
✅ Reframe: “I haven’t had much time or energy to move my body lately, life has been crazy! My body is feeling a little tense from the stress and lack of movement, maybe I can do some stretches on my lunch break today.”
Neutrality is an act of self love. It gives you permission to care for yourself in a way that works best for you.
More about Olivia:
I’m Olivia, a non-diet dietitian who believes cookies can coexist with salads and that food has no moral value. I help people heal their relationship with food and feel empowered to unlearn the messaging of diet culture. I live in Pittsburgh, PA with my partner and mini dachshund, Luna, and provide nutrition counseling in 14 states!