On this blog and in my life, I’m committed to promoting a holistic approach to physical and mental health and wellness that has nothing to do with numbers on a scale.
I am a BIG believer that the body you’re in is the best body. Eternally fighting our biology and attempting to shrink one’s size to fit some made-up societal ideal is frustrating, fruitless and a version of hell on earth.
Naturally, this means I have some thoughts and opinions about the Health at Every Size (HAES) movement. I love that it emphasizes the importance of self-acceptance, positive body image and overall well-being. I don’t love that it’s so easy to misunderstand.
HAES isn’t saying that everyone at every size is healthy, but rather, that anyone at any size can be healthy or unhealthy because size alone is not an indicator of health.
You know this is true if you’ve seen Olympic athletes who happen to be in bigger bodies – or watched videos of people in bigger bodies doing backflips and other gymnastic feats of strength. Clearly, it is possible to be in a bigger body and still be in top form!
After spending a lot of time reading and learning, and also living this way myself for the past four years, here are five key ways to embrace HAES and a countercultural approach to health and wellness.
1. Rethink Your Approach to Healthcare. HAES regards health as a complex concept, not solely determined by body weight. It’s about recognizing that every individual, regardless of their size, deserves respect, care and the opportunity to pursue good health in their own way. If you’ve avoided going to the doctor or getting routine health screenings because you don’t want to be fat-shamed, then it makes sense to seek out healthcare professionals who respect HAES principles. Advocate for yourself by discussing your commitment to HAES with your healthcare provider and seek out those who understand and support it. That way, you can take care of your body with regular health checks that focus on overall well-being instead of just weight.
2. Ditch the Diet Mentality. Long-time readers of this blog know that I’ve been anti-diet for four years. Diets often lead to a cycle of weight loss and regain, causing physical and emotional harm. HAES encourages you to break free from dieting and focus on nourishing your body and mind. This requires a shift in mindset from restriction to nourishment. Eat for pleasure, not just to fuel your body. Practice intuitive eating by listening to your body’s hunger and fullness cues. Eat when hungry and stop when satisfied. Include a variety of foods in your diet to ensure a balanced intake of nutrients. Be mindful and pay attention to the sensory experience of eating. Savor your meals and eat without distractions to truly appreciate the food you are enjoying!
3. Aim for Self-Acceptance and a Positive Body Image. Embracing HAES begins with self-acceptance and fostering a positive body image. Being overweight isn’t bad – weight stigma and fat bias are bad. If it feels impossible for you to think positively about your body today, there are some simple ways to get started. First, practice self-compassion: be kind and forgiving to yourself. Speak to yourself as you would to a friend. Next, challenge negative thoughts you may have about your body. Recognize these thoughts, tell them to f*ck off, and then replace them with positive affirmations. Finally, surround yourself with positivity. Engage with people and social media accounts that promote body positivity and self-acceptance. Watch the show Shrill on Hulu – I adore the main character’s positive attitude and growth throughout the show!
4. Consider Physical Activity for Joy and Well-Being. Engage in physical activity that you enjoy and that enhances your overall well-being. Or don’t! You don’t owe anyone your health, activity or productivity. If you need a break from physical activity because you were pressured or guilted into it for so long, then take that break. You may find yourself coming back to it for sheer pleasure – or because it’s so darn good for our mental health. Find joy in movement again by choosing activities you genuinely love, whether it’s dancing, hiking, swimming or simply taking a walk in the park. Go with a friend for even more fun and mental health benefits! In addition, focus on function, not appearance. Shift your perspective from exercising for weight loss or to look a certain way, to boosting strength, stamina and your mental and physical health.
5. Seek Community and Support. Connect with like-minded individuals who share your HAES values. Supportive communities can provide encouragement and a sense of belonging, which is essential for everyone’s mental health. If you’re sick of being around mostly thin or thin-seeking people, then seek out and cultivate friendships with some fellow bigger-bodied babes with common interests. Communities of fat and fat-friendly people are doing fun and active things all over! Here are just a few I found: Fat Girls Hiking. Fat Hiking Club. Fat Babes Club of Columbus. Fat Yoga. Slow, Fat Runners. If you’re not comfortable with the word “fat” – just know that bigger-bodied people have reclaimed this word and its power, similar to how the LGBTQ+ community has reclaimed the word “queer”. Yes, these words may have been used to taunt or torture us in the past… but we’re owning that sh*t now. Fat is not a value judgment – it is just a description. You can use bigger-bodied if you prefer. I happen to prefer “chubby.”
My research and experience tell me that Health at Every Size is a compassionate, evidence-based approach that encourages self-acceptance, mindful eating, joyful movement and overall well-being. Embrace this way of life, and you’ll find that it leads to a healthier, happier and more fulfilling journey.
Remember, health is not defined by your weight but by the positive choices you make for your body and your mind. If you liked this post, be sure to read our other anti-diet content!
