A virtual wellness program offered by the National Institute for Fitness and Sport and provided to you through your employer.

You and Your Body Image

Body image is the mental picture we have of our appearance. Surprisingly, this picture is shaped only in part by how our bodies actually look. Many of us still carry around outdated images of pudgy childhood or awkward adolescent bodies. These images can be a challenge to overcome even when we have been successful at achieving an appropriate weight, are feeling more energetic, and are wearing smaller-size clothing.

Why is our body image often so different from reality? The “pinch an inch” culture we live in can make it difficult to look at ourselves realistically and with self-love. Everywhere we look, the media set a standard of attractiveness that most people in the world cannot and should not measure up to. Yet women are often challenged to shed pounds and drop inches primarily to improve attractiveness and appeal rather than for health reasons. Even though you may be aware of these influences, it is easy to lose sight of how pervasive they are and how they can interfere with a healthy body image.

Most women are more comfortable focusing on their weaknesses than on their strengths. This applies not only to their bodies, but to their personalities, abilities, and achievements as well. Have you ever noticed how much easier it is to put yourself down than it is to call attention to an achievement, or to praise yourself in front of friends? It has become second nature to focus on our flaws. The woman who thinks her stomach sticks out too much is also the one most likely to be blind to her strong legs and graceful neckline. Perhaps you have also noticed that it can be difficult to accept a compliment such as “you’re looking great.” Your response might easily be: “But I’m so tired,” or “But this outfit is so old.”

It’s important to eliminate the unreal mental images that you may have about your body’s appearance. Referring to your legs as “thunder thighs” or to your torso as being “wide as a fence” may be harmful and prevent you from appreciating your body and the positive changes you are making in your eating and physical activity patterns. When you feel inadequate and ashamed of your body, you end up placing narrow limits on yourself. If you hate your body and refuse to wear a bathing suit, you may miss the joys of splashing in a pool, lake, or ocean on a hot summer day. Or, if you are convinced you’re unattractive, you may go out of your way to make sure others think the same of you. And, taken to the extreme, you may even unnecessarily risk your health through cosmetic surgery or repeated crash dieting.

If you could benefit from bringing your body image more into line with the way your body really looks, read on. Here are some specific suggestions on how to improve your body image as you learn how to eat more healthfully. Read through the following tips and select one or two to work on right now. When you have achieved success (as we know you will), try the others too.

• Wear only clothing that fits properly. This means weeding out all those baggy dresses, sweaters, and trousers from your closet and giving them away. By wearing clothing that fits, you’re less likely to hide behind items that are too big and unflattering. Clothes that fit well also tend to flatter the positive aspects of your body. In addition, well-fitting clothes don’t allow room for much over-eating.

• Neutralize negative thoughts about your body. The next time you hear yourself saying: “I hate my legs,” add an unemotional line like “the sky is blue” or “there are 60 minutes in an hour.” This tends to take the criticism and the punch out of negative self-talk. It also makes it less likely that you will act in ways that are not good for health and fitness, such as overeating or not exercising.

• Look at other people’s bodies. Instead of focusing on pictures in magazines or images on television, look at other people at work, in restaurants, at the airport, or in stores. Notice how people carry themselves. Also, try to determine who feels good about him- or herself by the nonverbal signals they give (such as the way they dress and how they stand). This helps you realize that what counts is how people feel about themselves, not what their actual weights and body shapes are. Simply noticing and appreciating the wide variety of body types helps us feel better about our own.

• Ask friends for a reality check. The next time you are at a concert, park, or any crowded place, point out someone you think has the same body type and weight as you do. Then, ask your friend to confirm this for you. You may be surprised to hear that you are far more slender or shapely than the person you compared yourself to. This is because many of us tend to compare ourselves negatively, rather than positively, to others.

• If you have recently lost weight, or are in the process of losing, but still feel insecure about your new body, look to real things you can see or measure to confirm your body changes. For example, compare your current clothing size to your pre-weight loss size. Or list the chores/activities you can complete now, compared to those you could not do before, in order to gauge an increase in your energy level.

Achieving and maintaining a body weight that enables you to be fit and healthy is very important. Developing a realistic body image can help with this goal. The image you see in the mirror can be accurate, but like all worthwhile things, it takes time, effort, and, above all, patience.

Which of these applies to me, if any, and how can I make changes related directly to me?