For most of us, social media is inescapable. It’s not all bad, of course—it can be great to be able to follow a friend’s road trip or watch a few funny videos while you’re in a waiting room. For those on a weight loss journey, social media offers a wealth of new workouts, tasty recipes, and self-care tips that can be extremely useful.
Still, the research shows that social media (especially too much of it) can have a negative impact on mental health and self-esteem. Even if your intentions are good, there’s just so much shady content out there with so many people viewing/liking/commenting that it can be hard for the algorithm to not direct you to the dark side of social media.
But if you know what you’re looking for, you can steer clear of those corners of the internet. Here are some red flags to look out for the next time you’re surfing your various weight loss social media feeds:
❌ Comparison Culture ❌
No matter where you are on your weight loss journey, it can be hard to be exposed to a constant feed of seemingly flawless bodies, clean diets, and strict fitness routines. However, it's important to remember that what we see online is often a highlight reel, not an accurate representation of reality. It's easier than ever to edit an image to appear skinnier, more tan, or more muscular.
Comparing ourselves to these filtered images can eat away at our self-esteem and motivation. In fact, any photo online—edited or not–can do that if it's portraying who you want to be. Comparison is a thief of joy, after all. Instead, focus on what you can control: your journey, progress, and your victories, big and small.
❌ Unrealistic Expectations ❌
You can’t wander onto the #fitness or #weightloss pages of sites without seeing some before-and-after photos. Progress pics aren’t necessarily evil! On an individual basis, they can actually serve as a useful tracking tool (and reveal non-scale victories in action).
However, they can often be seen without context or with straight-up lies accompanying them. Sure, this person said they lost a lot of weight in just 3 months, but who’s to say they’re trustworthy? (Side note: if they’re posting these pictures alongside calls to action to buy their latest "miracle" diets or skinny tea, you can probably pass on a follow.)
Anyone saying rapid weight loss is safe (or even possible) is actively setting unrealistic expectations about how difficult it is to lose weight and keep it off. Remember that everyone's weight loss journey is different, and you’ll never know the full details of anyone’s online story.
❌ Body-Shaming ❌
Anyone who has been online knows that people are more willing to be rude or outright cruel when their identities are more anonymous. At their worst, social media platforms can provide a place for ugly body shaming and hurtful comments. Spending too much time in the comments section of your or others’ content, and dwelling amongst these negative interactions can significantly impact self-esteem and hinder weight loss progress.
One thing to think about is that these types of comments don’t just happen to people at the start of their weight loss journeys. Fitness influencers and people who have reached their goals are still targeted by trolls. As such, it’s important not to get caught up in that negativity because there will always be “haters” out there. Report and/or block offensive users and keep your eye on the prize—your own health goals.
❌ People Selling Stuff ❌
These days, the wellness industry is trading in billions of dollars. This means, of course, we have many Influencers and celebrities promoting various weight loss products, supplements, and programs. This makes it challenging for the average consumer (you) to distinguish between genuine, word-of-mouth recommendations and paid endorsements.
Save yourself from wasting your money or even risking your health by buying ineffective or potentially dangerous health products. Always be cautious when considering products or services that promise quick fixes or dramatic results. If you’re not sure if a certain product, program, or diet is right for you, talk to your healthcare provider.
Remember: Your Feed is in Your Hands
You may not be able to control everything you see online, but curating your social media accounts can make a big difference. Unfollow accounts that are promoting themselves, their extreme weight loss practices, or their products. Instead, try to seek out others who share your passion for healthy habits and body positivity!
Let social media be a tool—for support, community, and knowledge—but always prioritize your well-being and self-care above all else.
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