9 Self-Compassionate Health Influencers for Sustainable Weight Loss
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If you want to lose weight in a sustainable way that isn’t self-punishing, it might be hard to find people who inspire you. That’s because so much advice on social media is coming from a place of negativity — with a focus on restriction and “miracle” products (though now users on Instagram can now remove weight loss ads from their feeds, according to CNBC).
There’s also a growing group of influencers promoting self-compassion and self-love as a way to achieve better health — and they’re worth following ASAP if you’re looking to shed pounds. “Self-love is a key aspect of the weight loss process,” says Kristen Smith, RDN, spokesperson for the Academy of Nutrition and Dietetics and the founder of 360FamilyNutrition. “Regardless of what someone may tell you, weight loss is difficult and can be extremely mentally challenging; if you have a strong love for yourself, then you will be more motivated to make healthy diet and lifestyle changes,” Smith says.
And the benefits of body positivity and self-compassion extend beyond what people may even realize. One study found that a positive body image was linked to better life satisfaction and psychological well-being. In fact, a recent survey by Everyday Health, which involved more than 3,000 people, found that a preoccupation with weight and body image issues increased during participants’ weight loss journey. Participants had all attempted weight loss in the preceding six months.
RELATED: Everyday Health’s Survey and Special Report: Weight Loss Reframed
Some of these self-compassionate health influencers even prefer not to mention weight loss in their posts, and instead focus on concepts like self-care, fitness, and intuitive eating (which encourages paying attention to natural hunger cues, according to Harvard Health Publishing). “When our focus is on weight loss, we are fighting against our genetics and our body’s current state — for many people, they use weight loss as their goal, but by focusing on weight loss we are misplacing our focus and setting ourselves up for failure,” says Adelle Cadieux, PsyD. “Our focus needs to be on being healthy, not achieving a certain size or body shape,” she says.
So whether your focus is on adopting new healthy habits or losing weight in a sustainable, body positive (or body neutral) way, here, discover nine influencers who take a self-compassionate approach, so you can find some inspiration for your own experience.
1. Ayat Sleymann, RDN (@momnutritionist)
In addition to healthy meal ideas for the whole family, the TikTok feed of the mother-of-two Ayat Sleymann, RDN, is full of advice that can help you reach your goals without restriction. In one TikTok video she shares her top five tips for sustainable weight loss, including to start slow. “Completely changing the way you eat and working out seven days a week when you used to do none of that is going to burn you out and you’ll probably end up quitting,” she says in her video.
Smith also supports a slow and steady approach to weight loss. “If you are losing weight quickly, it is likely an indicator you are doing something that may not be feasible to maintain for the long haul,” says Smith. “Interventions that lead to rapid weight loss are typically not attainable.” The Cleveland Clinic notes that a slow path toward weight loss allows you to keep muscle mass and increases the chances you’ll get the nutrition your body needs.
2. Lauren Leavell (@laurenleavellfitness)
This inclusive National Academy of Sports Medicine (NASM) certified trainer encourages body positivity and emphasizes importance of movement for things like strength and better mental health. In one Instagram post, published in October 2023, she wrote: “Fitness progress beyond weight loss … Able to lift heavier weights. More endurance. Better sleep. Feeling more confident. Increased mobility.” This focus on what you can gain from exercise — beyond simply losing weight — is a key step in a health journey. “We are more likely to build healthy lifestyle habits when we focus on specific behavior changes that we are making and the positive outcomes from those changes,” says Cadieux. One study found that physical activity was directly associated with self-esteem.
Leavell shares body-positive fitness tips on her account; for instance, that you don’t have to solely do crunches to work your core. “You can and should be working your core in a variety of exercises in your workouts. You can train your core without the goal being a “flat tummy.” And you can have a strong core and a belly!” she wrote on Instagram in November 2023.
3. Diana Rodriguez, RDN (@latinanutritionist)
The registered dietitian-nutritionist Diana Rodriguez has a goal to provide her followers with sustainable ways to lose weight without having to give up their cultural foods. In one post in November 2023 on Instagram she shared how to make your breakfast more satisfying. So, instead of having just a cafecito con leche with pan dulce, Rodriguez suggested enjoying them with eggs for more protein and fat as well as papaya pieces for fiber. “By making small tweaks to the way you eat your favorite foods, not only can it help you lose weight, but you’ll also feel confident doing so,” says Rodriguez.
In November 2023 on Instagram, she reminded her followers: “Remember this the next time you look at someone’s before and after photos, quick results, and misinformation on social media! Not everything you see and read on social media is true.”
She then went on to say, “This is why I teach sustainable, easy-to-implement strategies to help you lose and maintain weight without giving up on your culture.” Comparing yourself to, say, a post on Instagram, can be problematic, Smith also says. “An individual’s weight loss journey can differ significantly from others due to numerous factors including metabolic rates, medical history, physical ability and environment,” Smith adds. What’s more, as the Mayo Clinic notes, genetics may play a role in your appetite and fullness levels, which is why it’s so important to focus on your own journey.
4. Megan Jayne Crabbe (@meganjaynecrabbe)
Megan Jayne Crabbe, author of Body Positive Power, regularly shares with her 1.2 million followers on Instagram the importance of self-love and body positivity. While Crabbe isn’t a fan of diet culture, she is a regular supporter of self-care, and how even little steps are beneficial to your health. In July 2023 on Instagram she shared, “Self care note: you don’t have to do the — whole — thing for it to count.” She went on to say, “Five minutes of stretching is better than none. One extra glass of water is wonderful. little bits of housework are still a win. Can’t make it out? A quick call is still socializing. A few deep breaths before bed? Beautiful.”
This advice — with a focus on achievable lifestyle wins — can help with sustainable health goals. “We need to celebrate even small steps because a lot of hard work goes into making even small changes,” says Cadieux.
5. Laura Iu, RDN (@laura.iu)
While the word “dieting” is not in the registered dietitian Laura Iu’s vocabulary (she’s a self-proclaimed “anti-diet dietitian”), her Instagram account is full of health-promoting advice that can help her followers reach their goals, whether that’s to “grocery shop so you have options for the week” or “work on sleep hygiene and permission to rest,” she says in one pinned post on Instagram from November 2021.
Cadieux also suggests shifting your focus to healthy habits you have control over — and to stop weighing yourself. “The first step is to focus on being healthier and not the number on the scale,” says Cadieux. “Engaging in healthy habits such as eating healthy, being physically active, and getting good sleep should be our focus,” Cadieux adds.
6. Alissa Rumsey, RDN (@alissarumseyrd)
The self-proclaimed weight-inclusive dietitian and author of Unapologetic Eating provides advice on self-love as well as “gentle” nutrition tips (as she calls it) on Instagram. In one Instagram post, published in February 2022, she says, “Think about what you can add to your meals, instead of taking foods away,” and “Approach food decisions with curiosity rather than judgment.”
A restricted diet that focuses on taking away foods rather than adding can be detrimental, says Cadieux. “If we are engaging in restrictive eating habits because our goal is weight loss, we may achieve weight loss, but it will not necessarily make us healthier or feel any better,” says Cadieux.
7. Samar Kullab, RDN (@chicago.dietitian)
The registered dietitian-nutritionist Samar Kullab has a TikTok feed full of nutrition tips to help her followers on their health and weight loss journeys. Among her advice: how to balance your meal (with enough protein, veggies, and grains on your plate) and make a satisfying, veggie-packed salad-in-a-jar. Kullab also approaches nutrition with self-compassionate advice, sharing that certain foods — including fast food — shouldn’t be off-limits. For example, she posted a TikTok video in September 2023 about what she ordered at Taco Bell (including how she added extra veggies, jalapeños, and beans for more protein). “Do not think that just because it’s fast food it’s not going to be healthy,” she said.
Smith advises, too, that to increase your odds of long-term success on a weight loss journey, it’s important to choose a weight loss intervention that you enjoy (which for some may include fast food), and doesn’t feel like personal punishment. “If a weight loss intervention feels like punishment you are likely to abandon it quickly,” says Smith.
8. Andrea Mathis, RDN (@beautifuleatsandthings)
The body positivity dietitian creates videos on TikTok on everything from healthy family meals under $15 to how to build a healthier relationship with food. You can also find her raising awareness about diet culture and weight stigma.
In one TikTok post from September 2023 she wrote, “After breaking up with diet culture, I can finally eat pizza without feelings of guilt & shame.” It may seem counterintuitive, but when trying to lose weight, leaving room for indulgences can be a smart move — doing so is healthy, and can help prevent feelings of guilt and deprivation, as Harvard Health Publishing notes.
In another TikTok video from September 2023, Mathis urges her followers to focus on their own journeys, writing, “Sometimes we get into the habit of comparing ourselves to others, but we have to remember that our path was uniquely created just for us. It’s time to show ourselves a little self-love and embrace our differences and enjoy the journey.” Smith says, “No two weight loss journeys will have the exact same pathway or results.”
9. Rachel Paul, PhD, RDN (@collegenutritionist)
Rachel Paul, RDN, PhD, has a doctorate in nutrition and behavior change, and online she shares with her almost 800,000 followers the importance of a healthy mindset when trying to lose weight. In one September 2023 Instagram post, for example, she said, “I used to think in order to lose weight, I needed to scold myself whenever I overate. I would say things like: “What’s wrong with you, you slob? You need to eat perfectly starting tomorrow.” Do you ever have those thoughts?” She then went on to say, “The great news is that that type of negative self-talk is actually completely unnecessary for long-term weight loss. Instead, self-compassion is key to actually staying consistent.”
Cadieux, too, promotes self-love as part of a health journey. “We need to love ourselves in the present, as we are, and not as we think we should be,” says Cadieux. Her advice? “Practice challenging those negative thoughts or beliefs and recognizing our positive characteristics; practice recognizing that our body shape or size does not determine who we are as a person or what we can accomplish,” says Cadieux.
Everyday Health‘s Weight Loss Reframed Survey queried 3,144 Americans nationwide ages 18 and older who had tried losing weight in the previous six months. The study was fielded between July 10 and August 18, 2023, across demographic groups, genders, and health conditions. Survey recruitment took place via an online portal, in app, and via email. The margin of error for the sample size of 3,144 is +/-1.7 percent at a 95 percent confidence level.
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