Diet culture is super sneaky. So sneaky, in fact, that we don’t often realize it’s living within us and dictating our behaviors. It shows up everywhere, especially the media we consume. When you are being entertained, your guard isn’t up as high so any information you receive you let in. You aren’t expecting behavioral manipulation!
But unfortunately, that is what happens! We grow to think that if someone else looks good and they’re doing a certain thing then we should be doing that too and maybe we will look good as well. Most people are also in a constant state of wanting to lose 5-10 pounds to achieve a desired level of happiness with themselves and most of these diet behaviors are pretty doable.
I’ve rounded out a list of the top 5 things that you might be doing that you don’t realize are or consider to be diet behaviors! Let me know which ones are surprising to you or that you find yourself doing!
- 🍝 Boxing up half your dinner .You might think this is helping you with portion control, but you aren’t giving yourself the chance to decide how much to eat in the moment! Sometimes my clients tell me with pride that they received their entree and asked for a box straightaway, and I am happy they’re at least considering the fact that portions that are served to us sometimes are gigantic. However, just cutting something in half isn’t really helping. You are assuming half is the right amount and it’s possible that isn’t true either.
- Making your plate at the counter. Growing up we ate family style, meaning that whatever was made was brought to the table in a serving dish if we were feeling fancy, but mostly just in the pot or pan or baking tray it was made on. That way people could sit, take food, and go back for more if they wanted more. This is one of the first diet behaviors to kick in. Same as above, the thought is “if it’s not in front of me, I won’t take more.” Give yourself the opportunity to decide organically.
- 🥨 Putting snacks into ziplock bags. You might think this is helping you control mindless eating, but it’s probably going to make you feel restricted and after you finish that bag you’re going to get another. I find this is particularly true with snack foods that are almost only satisfying if we can eat a large quantity. The trick is pairing a carb snack (pretzels, chips, animal crackers, puffs, etc.) with a protein or fat source so it’s more satisfying and you eat less overall.
- Ignoring hunger cues if you feel like you shouldn’t be hungry. You might sometimes think, “how am I hungry again? I only just ate an hour ago” and ignore that hunger cue completely until you’re a level of hunger you deem worthy of being addressed. Our hunger varies from day to day and even hour to hour. Try listening to your body and seeing what information it gives back to you. This is an important step in working WITH and not AGAINST yourself.
- đź’§Chugging a glass of water before a meal. You do this to take up space in your stomach so you don’t eat anymore, but it is not a healthy strategy to control your intake. That water is taking the place of nutrients you need, and it’s just water! All it’s doing is taking up space. If you have a problem with portion control, drinking water probably won’t help. Getting to the root cause of your issues with food will.
Which one surprised you? Which ones do you do that you don’t even think of as a diet behavior anymore?