Struggling with body image is common. In today’s culture, there is so much attention placed on changing bodies. Instead of focusing on feeling better by changing your body, focus on changing how you feel about your body.
“Losing weight does not give you good body image” – Kathryn
There are far too many factors influencing your body image, for more, read the article “Factors impacting body image.”
Feeling better in your body is accessible to anyone, regardless of your size and stage of life. I want to help you feel better about yourself. There are 10 ways that you can try to factor into your life that will help you do that very thing.
Here is a list of 10 ways to improve your body image.
10 ways to improve body image.
1. Stop comparing yourself to others!
What is the purpose of comparing yourself to others in the first place? Comparison critiques your body against others, and no one wins here. This approach just reinforces the values that how a person looks is most important.
Besides, when you are comparing yourself to photoshopped images of models and celebrities, you are comparing yourself to an image that is not even the real person in the first place!!!!
Instead of appreciating the unique aspects of life we all bring, comparisons create judgments.
Appreciate the diversity inherent in body sizes. Everyone is unique in their own ways and thank goodness. Can you imagine how dull life would be if we were all the same?
Besides, your body appearance fluctuates based on the time of the month, day, and stage of life.
2. Recognize bodies change over time.
There are various stages of life where our bodies change over time. Each stage has unique aspects that are key to helping you during that stage of life.
You may not always appreciate how your hips are larger than they were in high school. But in a few years, when you fall off a chair onto your hip, that extra cushion may just keep you from breaking a bone.
Sadly, I hear people trying to get back to the size they were in high school. This goal is not healthy for most people and news flash, you were a KID in high school! Perhaps you just want to go back to when you did not have all the extra stress, like paying bills, taxes, and cleaning your house!
3. Find ways to move your body.
Bodies are meant to be in motion. This is not about burning calories or achieving a number on the scale. By moving your body in a way that feels good for you, you can enjoy the benefits of physical movement.
When you have stiff muscles, you do not feel very good in your body. When your body does not feel good, you have more frustration with your body.
Not only does being active help you to feel better about your body, but you experience the added benefit of reducing stress, as well as increasing your stamina, flexibility, and strength.
4. View content that is supportive for a better body image
Consider what your social media feed looks like and how the content you view impacts how you feel about your body. When scrolling on social media, you see accounts you have liked and content the algorithms think you want to see.
What you see influences how you feel about yourself. If you are constantly exposing your eyes and mind to diet culture messages that are punitive, no wonder you do not feel good about your body.
These messages keep the focus away from the values that really matter to you and instead put messages into your mind from targeted ads. You know, the ones that want to sell you their miracle product or program.
The whole premise used in marketing these potions, pills, and programs is you could be better by changing what you have on the outside. When you see people talking about drastic changes like before and after images, your mind starts telling you that maybe that will help you feel better.
Deep down you know you are not getting the entire picture. You do not hear what a person has gone through to make changes and how miserable they are, or what happens after they stop using the miracle pill. Better yet, what about all the side effects that are underreported?
Instead, focus on the diversity in all bodies doing wonderful things. I love to watch shows and see my social media scroll with people of all sizes, shapes, backgrounds, and colors completing activities they enjoy.
Curate content so you see people appreciating what their bodies do for them and living life with the values that are important to them..
5. Do something for yourself every day that makes you feel good.
Doing something for yourself is self-care. People feel better about themselves when they are taking care of themselves. If you are on the hamster wheel of life and always on the go, with little time for yourself, the lack of time for yourself impacts how you feel.
That is right, your poor body image could be because you are not taking time to do something enjoyable in your body.
Take time to nourish your body, mind, and soul.
Self-care ideas you can do for yourself include:
- taking a bath
- Reading a few pages in a book
- spending time on a craft
- learning a new skill
- visiting a friend
- spending time outside in nature
- get a manicure
- calling a family member
- cooking a new recipe
- Practicing mindful breathing
- volunteering to help others
- Spending time reading the bible
Doing something for yourself daily helps to remove yourself from stress, which is felt in your body. By taking your mind off stress and performing enriching activities, your body feels better.
6. Focus on your positive qualities.
Instead of focusing on the imperfections you see with your body, focus on positive qualities about yourself.
Start by considering special non-physical qualities about yourself. Try writing down qualities you like about yourself that are both physical and non-physical. Examples could include qualities like being kindhearted, energetic, intuitive, or patient.
Your body is the house your soul lives in and allows you to connect with others. A connection can come in a physical way, like a hug from a special loved one. Consider what life was like during COVID when we were not allowed to physically connect and hug those we cared about.
You can also combat negative body comments with what your body allows you to do in life. Your body has enabled you to achieve many things in your life that are worthy.
Worthy accomplishments could be things like:
- · Carrying around grandkids
- · Keeping up with your staff at team-building events
- · Starting your own business
- · Participating in active vacations
- · Yard work and gardening
- · Growing a baby
- · Teaching classes to children all day long
By appreciating positive qualities about yourself, you feel better about yourself and improve your body image.
7. Wear clothes that feel good.
Clothes that are comfortable help you feel good physically, which helps to improve your body image. Find clothes that work with your body, not against it. Wearing clothes that are too tight or even too baggy is just not comfortable.
And get rid of those old “skinny” clothes you wore years ago. Seeing a constant reminder in your closet of the size you were in college, or high school is not helpful.
Find clothes that feel good on your current body now. Replace those frumpy, baggy, plain clothes with a few power outfits that make you feel good.
8. Identify and change self-talk patterns.
Identify critical self-talk patterns that you make about yourself. When you are constantly hearing negative thoughts, this impacts how you feel. Studies show that negative self-talk patterns are associated with anxiety, stress, and self-criticism.
Consider that your thoughts about changing your body may come from a need to try and control something in your life. There could be other areas in your life that feel out of control, so focusing on changing your body seems like something you can control (but doesn’t really work).
Some of those negative self-talk messages could come from messages you heard growing up. Instead of repeating critical messages, you may have heard at one time, work on reframing the narrative about the amazing things your body does for you.
By stopping and reframing negative self-talk about your body, you can build a more resilient and confident sense of self.
Change can be difficult at times and that is why you will need a support system in your corner.
9. Surround yourself with people who support you.
You know what the experience is like when you are around someone who is constantly negative. You begin to experience more negativity yourself. This negativity makes your body image worse.
By surrounding yourself with people who support you, you experience more comfort and confidence and can improve your body image.. These are the people you know you can depend on at any time of need. You know, the kind of people who are brave enough to speak up when they notice you are bashing your body.
When you are around people with shared values and experiences, you have cheerleaders when you are down. People who are more positive about their bodies and able to see the distorted lens that so much of society is wrapped up in can be supportive of you.
If you do not feel like you have people like this in your corner, you can start by building a community. This is one of the benefits participants in the Tuning-in program report they enjoy.
Change is hard and will be even harder when you do not have a community of like-minded people supporting you. Living in this diet culture means you are constantly fighting messaging that is superficial and not in line with your values.
Nurturing environments will validate your feelings and identify inaccurate thought patterns. By refocusing your attention on helpful practices that build your body image, you will feel better and more comfortable in your body so you can start living that life you desire for yourself.
10. Work with a professional you feel comfortable with to help improve your body image.
When trying to balance reducing your risk for or managing health problems while finding what feels right for your body, it may feel overwhelming.
Working with a non-judgmental professional who understands your challenges and can help support you along your journey is key. You can feel better in your body and reduce problems with your health at the same time.
By finding a non-diet dietitian, like me, you can find a way to explore your personal nutrition challenges and explore what feels right for you.
If you would like to find out more about how I can help support you with having a better body image, let’s talk on a free discovery call.
Your next steps
Work towards accepting yourself as you are now. Working on your body image means working more on your own thoughts, feelings, and stories about your body that will change at times.
Remember that how you feel about your body is not about your outward appearance but more about your internal dialogue and self-care.
If you would like to find out more about how I can help support you with having a better body image, let’s talk on a free discovery call.
