When we talk about diet culture, most people think of women. But men struggle with it too. Society has its own set of male body image ideals: while women are pressured to shrink themselves, men are often pressured to bulk up.
This can take a serious toll. The push for a muscular, “cut” physique can lead men to extreme dieting, orthorexia (an unhealthy obsession with “clean” eating), or even anabolic steroid use. Steroids, when misused, can cause sexual dysfunction, hair loss, stomach pain, and long-term health complications. Mentally, these pressures increase the risk of eating disorders in men and body dysmorphic disorder.
So how can men challenge diet culture and build a healthier, more balanced relationship with food, fitness, and their bodies?
Recognize That You’re More Than Your Appearance
Your body is only one part of who you are.
Think about how restrictive eating or compulsive workouts might be affecting your overall quality of life. Ask yourself:
Is my focus on body image interfering with my relationships or social life?
Do I avoid dinners with friends because I’m worried about eating “the wrong thing”?
Am I skipping time with my family because I feel pressured to be at the gym?
If you answered “yes,” it may be time to seek support. Eating disorder therapy or nutrition counseling can help men heal from diet culture, rebuild self-esteem, and create a healthier, more flexible approach to food and exercise.
Redefine What Health Really Means
Letting go of dieting doesn’t mean letting go of health. In fact, health improves when it’s approached with balance instead of restriction.
Movement counts even when it’s enjoyable. Running around with your kids, walking your dog, or going for a bike ride are all health-benefiting exercises—even if they don’t feel like punishment.
Nutrition can be flexible too. Instead of cutting out carbs or fats, focus on what you can add: protein, vegetables, fruits, and grains. Your body needs variety, and all food groups—including carbs and fats—play a role in keeping you nourished. Also recognize that there is a place for all types of foods in our life. It’s important to be able to share birthday cake with friends and go out to meals with family.
Prioritize Joy, Not Perfection
True health isn’t about achieving the “perfect” body. It’s about creating a lifestyle that supports your mental and physical wellbeing.
When men step away from diet culture, they open space for joy: meals shared with friends, movement that feels good, and self-worth that isn’t tied to appearance.
You can take care of your body without punishing it. Health is possible without harsh diets, rigid rules, or disordered exercise.