Ditching Diet Culture: Moving with Purpose, Not Punishment

Break free from diet culture by choosing to move with purpose—honoring your body’s needs through joyful, intentional movement instead of rigid rules.

Written by: Cristina Luibil, MS, RD, LDN

Diet culture has a way of distracting us from the natural purpose and movement we have with our bodies, whether it’s overriding our hunger cues or pushing ourselves to exercise even when rest is what we need most. Many of us have internalized those “shoulds”—you should eat this, you should burn that, you should hit XX steps—without even realizing how deep they run. These external rules leave little room for listening inward.

Through Intuitive Eating, I began the journey back to myself. It shifted how I view food, my body, and—unexpectedly—movement. I started to notice how my exercise habits had been driven more by metrics and expectations than by joy or embodiment. A workout “counted” if it fit into a rigid schedule or left me feeling sore. If it didn’t, it didn’t "count."

But here’s what changed: I realized I wanted to move with purpose and not the pressure of diet culture. I no longer needed to move for the sake of changing my body. Instead, I could move to feel grounded, to connect, to clear my head, or to lift my energy. That’s powerful.

It's not an easy road

There were still tough moments when I wanted to see physical changes or felt the old guilt creep back in. But I started asking: Am I only offering myself kindness when I see “results”? Or am I worthy of that kindness all the time? (Spoiler: it’s the latter.)

Now, I head out for short walks not because they check off a box on my wellness to-do list, but because they help me feel more in tune with myself. And on days when fatigue wins? That rest is valid too.

Finding joy in movement

Authors Evelyn Tribole and Elyse Resch named this beautifully in Intuitive Eating when they emphasized finding joy in movement, movement that supports your health without being rooted in shame or control. That message stands in stark contrast to the rigid all-or-nothing mentality of diet culture. And thank goodness for that.

So here’s my take: when we strip away the “shoulds,” movement becomes something far more meaningful. Whether it’s dancing in the kitchen, stretching on your lunch break, or walking with a friend, you deserve to move in ways that honor your body, not change it.

Let’s keep redefining what movement can look like. Let’s reclaim it. Let’s ignore diet culture, move with purpose, and not punish ourselves.

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Disclaimer: While I am a registered dietitian, the information shared in this blog is for general educational and informational purposes only and may not be tailored to your specific health needs. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.