Developing a Healthy Body Image
Here are some guidelines that can help you work toward a positive body image (Judy Levingstone, 1997):
- Listen to your body. Eat when you are hungry. 2 .Be realistic about the size you are likely to be based on your genetic and environmental history..
- Exercise regularly in an enjoyable way, regardless of size.
- Expect normal weekly and monthly changes in weight and shape
- Work towards self acceptance and self forgiveness- be gentle with yourself.
- Ask for support and encouragement from friends and family when life is stressful.
- Decide how you wish to spend your energy -- pursuing the "perfect body image" or enjoying family, friends, school and, most importantly, life!
Seven Ways to Overcome Negative Body Image (Hawkins, 1997)
1. Fight "Fatism":Work on accepting people of all sizes and shapes. This will help you appreciate your own body. It may be useful to create a list of people who you admire that do not have "perfect" bodies, does their appearance affect how you feel about them?
2. Fight the Diet Downfall: Ninety percent of all women have dieted at some point in their life, and at any one point in time, 50% of women are dieting. Women are two times more likely to diet than men. To dieters' dismay, 98% of all dieters gain the weight back in five years. Studies also show that 20-25% of dieters progress to a partial or full-blown eating disorder.. Dieting also creates mood swings and feelings of hopelessness. If you feel pressure to lose weight, talk to a friend or loved one or seek professional help.
3. Accept Genetics: It is critical to remember that many aspects of your body cannot be changed. Genetics does play a role in your body and at least 25% to 70% of your body is determined by your genes. Change starts with you, it is internal and it starts with self-respect and a positive attitude. It is import to focus on health and not size.
4. Understand that Emotions are Skin Deep: It is important to discover the emotions and feelings that underlie your negative body image. The statement "I feel fat" is never really about fat, even if you are overweight.. Every time you say "I'm fat" you are betraying your body, and you are betraying and ignoring your underlying feelings. Remember that "fat" is never a feeling, it's avoidance of feelings. Learn to discover your emotions and feelings and realize that focusing on your body is only distracting you from what is "really" bothering you.
5. Question Messages Portrayed in the Media: The media sends powerful messages to girls and women about the acceptability (or unacceptability) of their bodies. Young girls are thought to compare themselves to women portrayed as (Judy Levingstone, 1997)successful in the media, assessing how closely they match up to the "ideal" body form. Unfortunately, the majority of girls and women (96%) do not match up to the models and actresses presented in the media.. It is important to start to question images in the media and question why women should feel compelled to "live up" to these unrealistic standards of beauty and thinness.
6. Recognize the Influence of Body Misperception: Women are prone to more negative feelings about their bodies than men. In general, women are more psychologically invested in their physical appearance. Your body image is central to how you feel about yourself. Research reveals that as much as 1/4 of your self-esteem is the result of how positive or negative your body image is. Judge your size according the opinions of trusted others until you can trust your new and more accurate self-perceptions.
7. Befriend Your Body: It is important to combat negative body image because it can lead to depression, shyness, social anxiety and self-consciousness in intimate relationships. Negative body image can also lead to an eating disorder. It is time that women stop judging their bodies harshly and learn to appreciate their inner being, soul, and spirit. A women's body is a biological masterpiece; women can menstruate, ovulate and create life. Start to recognize you do not have to compare yourself to other women or women in the media. Begin to challenge images presented in the media and realize that your worth does not depend on how closely you fit these unrealistic images.
1. Fight "Fatism":Work on accepting people of all sizes and shapes. This will help you appreciate your own body. It may be useful to create a list of people who you admire that do not have "perfect" bodies, does their appearance affect how you feel about them?
2. Fight the Diet Downfall: Ninety percent of all women have dieted at some point in their life, and at any one point in time, 50% of women are dieting. Women are two times more likely to diet than men. To dieters' dismay, 98% of all dieters gain the weight back in five years. Studies also show that 20-25% of dieters progress to a partial or full-blown eating disorder.. Dieting also creates mood swings and feelings of hopelessness. If you feel pressure to lose weight, talk to a friend or loved one or seek professional help.
3. Accept Genetics: It is critical to remember that many aspects of your body cannot be changed. Genetics does play a role in your body and at least 25% to 70% of your body is determined by your genes. Change starts with you, it is internal and it starts with self-respect and a positive attitude. It is import to focus on health and not size.
4. Understand that Emotions are Skin Deep: It is important to discover the emotions and feelings that underlie your negative body image. The statement "I feel fat" is never really about fat, even if you are overweight.. Every time you say "I'm fat" you are betraying your body, and you are betraying and ignoring your underlying feelings. Remember that "fat" is never a feeling, it's avoidance of feelings. Learn to discover your emotions and feelings and realize that focusing on your body is only distracting you from what is "really" bothering you.
5. Question Messages Portrayed in the Media: The media sends powerful messages to girls and women about the acceptability (or unacceptability) of their bodies. Young girls are thought to compare themselves to women portrayed as (Judy Levingstone, 1997)successful in the media, assessing how closely they match up to the "ideal" body form. Unfortunately, the majority of girls and women (96%) do not match up to the models and actresses presented in the media.. It is important to start to question images in the media and question why women should feel compelled to "live up" to these unrealistic standards of beauty and thinness.
6. Recognize the Influence of Body Misperception: Women are prone to more negative feelings about their bodies than men. In general, women are more psychologically invested in their physical appearance. Your body image is central to how you feel about yourself. Research reveals that as much as 1/4 of your self-esteem is the result of how positive or negative your body image is. Judge your size according the opinions of trusted others until you can trust your new and more accurate self-perceptions.
7. Befriend Your Body: It is important to combat negative body image because it can lead to depression, shyness, social anxiety and self-consciousness in intimate relationships. Negative body image can also lead to an eating disorder. It is time that women stop judging their bodies harshly and learn to appreciate their inner being, soul, and spirit. A women's body is a biological masterpiece; women can menstruate, ovulate and create life. Start to recognize you do not have to compare yourself to other women or women in the media. Begin to challenge images presented in the media and realize that your worth does not depend on how closely you fit these unrealistic images.
