Diet Culture Costs Far More Than Treatment

Diet Culture and the Roots of Eating Disorders

Eating disorders don’t happen in isolation. They grow out of the culture we all live in. Right now, that culture is saturated with messages about thinness, dieting, and appearance. On social media the thin ideal is everywhere. We see altered images, filters, digital manipulation, and bodies that don’t reflect reality. The rise of weight-loss drugs has added dramatic depictions of change that are celebrated online. The message is constant: some bodies are better than others.

That message feeds into people’s vulnerabilities. The biggest risk factor for developing an eating disorder is dieting — and behind most diets sits body dissatisfaction. What often begins as "just a few healthy changes" can slip into rigid food rules, restriction, and shame.

"The biggest risk factor for developing an eating disorder is going on a diet. And the biggest risk factor for going on a diet is body dissatisfaction."

By the time someone develops a full eating disorder, the thoughts and behaviours can be really entrenched. Recovery is possible — I see it every day — but it can be a long and difficult process. Prevention is crucial. We need to step in earlier, when someone is dissatisfied with their body, cutting out foods, or tying their mood to how they look.

And we need to be clear about who this affects. There’s a stereotype that people with eating disorders are always underweight.

"Only six percent of people with an eating disorder are medically underweight."

That means ninety-four percent live in bodies you wouldn’t recognise as "sick," yet they’re struggling just as much. Many have what we call atypical anorexia — where someone loses a significant amount of weight but isn’t technically underweight. They face the same symptoms and risks as anorexia at low weight. But instead of being recognised, they’re often congratulated, even by doctors. That makes recovery incredibly hard.

And yet, recovery is always possible. I’ve worked with people who’ve been unwell for decades and seen them find peace with food and their bodies. At any age, at any stage, with the right support, healing can happen. That hope is what drives me in my work.

The cultural pressures we live with

When I sit with clients, what I see again and again is the weight of cultural pressure. People feel like they’re failing because they can’t keep up with unrealistic beauty standards. Trying to recover in a culture that praises slim bodies and demonises larger bodies is incredibly hard — it feels like swimming against the tide."

Clients often describe feeling guilty around food, checking their bodies constantly in mirrors, and tying their worth to how they look. Many don’t even realise their behaviours are disordered, because dieting and body dissatisfaction are so normalised.

Why prevention is so important

By the time an eating disorder is fully developed, it can feel cemented in place. Recovery is possible — but it can take years. That’s why prevention matters: stepping in early, before the illness takes hold, makes change so much easier.

Red flags to watch for:

• Cutting out whole food groups (like carbs or sugar)
• Feeling anxious about eating in social situations
• Exercising to “make up for” eating
• Constant body checking or asking, "Do I look fat?"
• Mood tied to appearance
• Withdrawing from activities once enjoyed (especially for young people)

Building protective factors

Because of this need, I created The Body Acceptance Journey. It’s an eight-module online programme designed for women who struggle with body dissatisfaction or low self-esteem. It’s not therapy, and it doesn’t replace professional care, but it helps people build protective factors.

"The programme helps people build body gratitude, self-compassion, and critical thinking about beauty standards — the things that make us resilient to cultural pressure."

I designed it as a prevention tool, but it can also sit alongside therapy as a resource. Even clinicians sometimes feel out of their depth with body image work, and this programme can give them something practical to offer.

Small steps everyone can take

Prevention doesn’t have to be complicated. One step is to give your body what it needs: eating regularly and adequately — not depriving or punishing your body.

"Our bodies work so hard for us. They keep us alive. We owe them care."

Another step is to look at what you’re exposed to. Social media is a big driver of dissatisfaction, so curating your feed is important. Unfollow accounts that make you feel bad about your body. Instead, follow accounts that show body diversity, self-acceptance, or even things that have nothing to do with bodies — travel, animals, hobbies.

And watch your language. A comment like "I’m so naughty for eating this cake" might sound light-hearted, but for someone struggling with their body or with food, it reinforces the idea of "good" and "bad" foods. It can be really triggering. We all need to be more mindful about how we talk about food and bodies.

My own recovery

My journey began in my teens, when I developed anorexia. In my early twenties it shifted into bulimia, and later into binge eating disorder. I never sought professional help — like many people with an eating disorder, I didn’t think I deserved support.

In the end, it was my body that saved me. My body decided it didn’t like how I was treating it anymore. I became very preoccupied with food, and that shift pulled me away from restriction.

"I really credit my body for saving me."

In my mid-20s, I trained as a clinical psychologist and chose to specialise in eating disorders. That gave me a way to make meaning out of what I had been through, to bring some purpose from it.

My lived experience doesn’t replace evidence-based treatment, but it does shape the empathy I bring. Eating disorders are almost like a language. Because I’ve lived it, I can hear in what my clients say the places where the eating disorder voice is loudest. I know why a comment like "you look healthy" can be so deeply upsetting. I can speak the language.

Always hold the hope

The most important lesson I’ve learned in my work is that recovery is possible at any stage, at any age, and after any length of illness. I’ve seen people who were written off by others find their way to peace. Sometimes it’s about the right timing, the right support, or the right shift in circumstances. But it happens.

"Recovery is possible at any stage, at any age, and after any length of illness. We must always hold the hope."

For families and friends supporting someone in recovery, the most powerful gift you can offer is unconditional care and patience. Be present. Listen without judgement. Avoid comments about weight, shape, or food. And when possible, encourage professional help.

A cultural shift

Ultimately, eating disorders are not just about individuals. They are about culture. They thrive in a society where dieting and body dissatisfaction are normalised, and where thinness is praised.

"We are all living in diet culture. But we can choose how we respond."

We need to name diet culture for what it is. Schools, workplaces, and communities can all play a role by discouraging appearance-based teasing, pushing back against weight stigma, and showing body diversity in their resources and environments.

Recovery is possible. Prevention is within reach. And as a culture, we can make choices that support body acceptance and human worth in all its diversity.

Taking Action: Shifting Culture and Supporting Recovery

We all live in a culture that praises thinness and normalises dieting, but we don’t have to accept it uncritically. Every day, people are exposed to messages — on social media, in advertising, even in casual comments — that link appearance to worth. Recognising these messages is the first step.

What can we do differently?

• Individuals can curate their media, follow accounts that celebrate diversity, and use language that doesn’t frame food or bodies as "good" or "bad."
• Workplaces, schools, and communities can actively challenge weight stigma, create policies that discourage appearance-based teasing, and showcase body diversity in programs, posters, and events.
• Funders and senior leaders can prioritise initiatives that support early prevention, body acceptance programs, and education for staff and clinicians.

Shifting culture isn’t about one big solution — it’s about everyday choices that reinforce human worth over appearance. By reflecting on the messages we consume, offering care without judgment, and supporting systemic programmes, we can create an environment where recovery is possible and prevention is within reach.

"We can shift the messages we consume, the words we use, and the way we treat our bodies — and in doing so, we create real change."

If you’d like to learn more about my work or access resources:
🌐 www.eatingdisordertherapyaotearoa.com
🌐 www.bodyacceptancejourney.com