January often brings an avalanche of diet talk—whether it’s coworkers comparing meal plans, family members sharing “weight loss goals,” or social media feeds filled with “New Year, New Me” slogans. While these conversations may seem harmless to some, they can be triggering, unhelpful, or even harmful, especially if you’re working on healing your relationship with food and your body.
Here’s the good news: You have the right to set boundaries around diet talk and protect your mental and emotional well-being. Let’s explore how to navigate these conversations with coworkers, kids, parents, grandparents, and others in your life.
Why Boundaries Matter
Boundaries are not about controlling others—they’re about protecting your space, energy, and values. By setting clear boundaries, you prioritize your journey toward a healthier, more intuitive relationship with food and your body.
Setting Boundaries with Different Groups
1. With Coworkers
The office is often a hotspot for diet talk, especially during lunch breaks or meetings. Comments about calories, “clean eating,” or weight loss goals can be pervasive.
What to say:
- “I’m focusing on a different approach to health right now, so I’d rather not discuss diets.”
- “Can we talk about something else? Diet talk Is so 2024!”
Proactive tip:
Redirect the conversation by steering it toward shared interests like weekend plans, hobbies, or favorite books/shows.
2. With Kids
Children are impressionable, and diet talk can plant the seeds of body dissatisfaction or disordered eating. Be mindful of how you frame discussions around food and bodies in front of them
What to say/do:
- Avoid labeling foods as “good” or “bad.” Instead, talk about how food gives us energy and enjoyment.
- If they hear diet talk from others, you might say: “Different people have different ideas about food and bodies, but in our family, we focus on how food makes us feel and what our bodies can do!”
Proactive tip:
Model a positive relationship with food by enjoying a variety of foods and avoiding self-critical comments about your own body.
3. With Parents
Parents, especially from older generations, might see dieting as a normal part of life. Their comments often come from a place of love but can still feel hurtful or intrusive.
What to say:
- “I know you care about me, but I’m focusing on listening to my body and doing what feels good for me.”
- “I appreciate your concern, but I’m working on unlearning diet culture, so I’d rather not talk about weight or diets.”
Proactive tip:
Before family gatherings, let your parents know your boundaries in advance. For example, “I’d love to spend time together, but I’d appreciate it if we could avoid diet talk or discussing body size during our visit.”
4. With Grandparents
Grandparents may express concern in ways that feel outdated or critical, often reflecting their own experiences with diet culture.
What to say when a grandparent makes a comment toward your child:
- “Thank you for caring about little Susie’s health, her doctor says she is growing just the way she should!”
- “I value our time together, let’s focus on (fill in the blank) completing this puzzle, learning a new card game, etc.”
Proactive tip:
Redirect the conversation by asking about their memories or favorite stories—it shifts the focus away from you and toward connection.
Actionable Tools for Enforcing Boundaries
- Use “I” Statements: Center the conversation around your needs and feelings. For example, “I feel uncomfortable when the conversation focuses on dieting.”
- Have a Go-To Exit Strategy: If the conversation continues despite your efforts, politely excuse yourself: “I’m going to step away for a bit. Let’s catch up later.”
- Change the Subject: Steer the discussion toward neutral or positive topics like recent travels, family updates, or shared hobbies.
- Practice Responses Ahead of Time: If you’re anticipating diet talk, rehearse a few responses that feel authentic to you.
Handling Pushback
It’s normal to encounter resistance when setting boundaries, especially if someone feels defensive. Stay calm and reaffirm your needs. For example:
- “I’m not judging anyone else’s choices, butI know what is best for me.
- “I hear how important this is to you, but respecting boundaries is important to me.
Why Boundaries Support Your Journey
Setting boundaries around diet talk is an act of self-care and self-respect. It creates space for you to focus on intuitive eating, body trust, and rejecting harmful diet culture narratives.
Ready for More Support?
If diet talk feels overwhelming or you’re struggling to navigate it, you don’t have to do it alone. As a weight-inclusive dietitian, I help folks like you heal their relationship with food and their bodies. Reach out today to learn more about nutrition therapy and how we can work together to create a life free from diet culture. You deserve to feel at peace with food and your body—this January and beyond.