Ever wondered if weight loss is compatible with a healthy, non-diet approach to dance? While the dance world often emphasizes specific body ideals, sustainable health and performance come from supportive nutrition—not restrictive dieting. In this episode, Rachel Fine explores how dancers can navigate weight goals while maintaining energy, confidence, and a balanced relationship with food.

You’ll learn:
✅ Why dieting rarely leads to long-term success and can harm growth and performance
✅ How to understand your body’s set point weight and what it really means
✅ Ways to balance weight goals with intuitive eating, body acceptance, and sustainable habits
✅ Why weight changes—gain, loss, or maintenance—are often unpredictable and part of recovery

📅 Perfect for: dancers curious about weight loss, parents and educators supporting dancer nutrition, and anyone wanting to maintain a healthy, non-restrictive approach to fueling for performance.

📖 Read the full blog: https://dancenutrition.com/weight-loss/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Should Dancers Aim to Lose Weight?
Introduction to the topic and Rachel’s credentials as a dietitian and founder of To the Pointe Nutrition.

0:25 – The Pressure to Lose Weight in Dance Culture
How societal and dance culture glorifies weight loss and impacts dancers’ mindsets.

1:02 – Rachel’s Non-Diet Approach
Explaining why she does not put dancers on weight loss diets and her focus on sustainable habits.

1:31 – Weight Normative vs. Health at Every Size
The difference between traditional weight-focused approaches and HAES (Health at Every Size).

2:22 – Understanding Dancers’ Desire to Lose Weight
Why the desire is valid but can lead to unsustainable habits around food and movement.

3:43 – The Risks of Weight Cycling and Restrictive Dieting
How short-term restrictive habits can lead to long-term consequences, including bone health and burnout.

4:37 – The Role of Genetics and Social Determinants of Health
How genetics, access to food, education, and healthcare influence weight more than diet alone.

5:14 – Set Point Weight Theory for Dancers
What set point weight is and how to identify the weight range where the body feels most comfortable.

7:44 – Shifting Focus from Weight Loss to Performance & Health
Emphasizing sustainable habits that support dance performance rather than chasing a specific number.

8:45 – Building Supportive Habits Over Weight Control
How dancers may lose, maintain, or gain weight depending on their body’s needs while building healthy habits.

9:38 – Finding Your Body’s Needs Through The Healthy Dancer®
How the program helps dancers identify their set point weight and optimize performance safely.

10:17 – Benefits of Professional Support
Why working with a dietitian trained in intuitive eating provides sustainable, injury-free, and joyful results.

10:40 – Conclusion: Dancing with Energy and Joy
Final takeaway: focus on sustainable habits to support a thriving dance career, rather than a number on the scale.