Body Image

Every BODY is Different 

It is important to remember that every body is different. Even if everyone started eating the same things and did the same amount of exercise for a whole year, we would not all look the same at the end of the year. This is because each person's genetics influence their bone structure, body size, shape, and weight differently.

Your "ideal" body weight is the weight that allows you to feel strong and energetic, and lets you lead a healthy, normal life. When searching for your ideal weight, don't rely on charts, formulas, and tables to dictate what's right for you. Instead, eat balanced meals full of nutritious foods and enjoy regular, moderate exercise. Avoid comparing your body with your friends' bodies or the people you see in advertisements and on TV. Try to remember that we are all naturally different which means we all have special qualities about us. Make a list of your strengths, what you like and what makes you unique.

What is Body Image?

Body image is...

  • How you see yourself when you look in the mirror or when you picture yourself in your mind.
  • How you feel about your body, including your height, shape, and weight.
  • How you feel in your body, not just about your body.
  • What you believe about your own appearance (including your memories, assumptions, and generalizations).

Negative body image is...

  • A distorted perception of your shape - you perceive parts of your body unlike they really are.
  • You are convinced that only other people are attractive and that your body size or shape is a sign of personal failure.
  • You feel ashamed, self-conscious, and anxious about your body.
  • You feel uncomfortable and awkward in your body.

Positive body image is...

  • A clear, true perception of your shape - you see the various parts of your body as they really are.
  • You celebrate and appreciate your natural body shape and you understand that a person's physical appearance says very little about their character and value as a person.
  • You feel proud and accepting of your unique body and refuse to spend an unreasonable amount of time worrying about food, weight, and calories.
  • You feel comfortable and confident in your body.
  • People with negative body image have a greater likelihood of developing an eating disorder and are more likely to suffer from feelings of depression, isolation, low self-esteem, and obsessions with weight loss.

Listen To Your Body

Searching for the perfect diet? Always worrying about counting calories and fat grams in order to control your weight can become difficult and tiresome. And, is there really a "perfect diet" out there anyway? After all, 95% of diets fail because diets don't work. Why else would people have to keep searching for new ones all of the time?

When was the last time you truly had fun dieting? Most likely you won't remember it as a pleasurable experience. After all, it doesn't feel so great to be getting hungry for lunch but forcing yourself to wait an extra hour. Do you remember feeling irritable? Did you get a headache or was your stomach growling? And, didn't those "forbidden" or "off limits" foods seem to be calling your name even more than ever? Gosh, that doesn't seem like very much fun, does it?

The reason diets don't work and aren't much fun is because your body needs food for energy, just like a car needs gas to drive. Food is fuel for your body! Your body knows what it needs in order to keep running efficiently--it needs the fuel of vitamins and nutrient rich foods from a variety of food groups. That's why it's important to listen to your body and respond to its natural hunger. It will tell you what it needs. And if you don't listen, it will find ways to keep reminding you--like headaches, a growling stomach, and obsessing about food.

  1. The first key to listening to your body is being able to detect when you are getting hungry. If you are indeed truly hungry, and not just looking for food to cure your boredom, stress, or loneliness, then it is time to refuel.
  2. The second key is being able to know when you have had enough. Listen to your body. When you begin to feel full, you will know that you have had enough to eat. The goal is to feel content--not uncomfortably stuffed but not starving either. Sometimes this means eating 5 or 6 smaller meals a day instead of 3 large meals. And, remember it takes about 20 minutes for your body to realize it's full. Also, be aware of what you are eating--sit, chew slowly, enjoy the tastes, smells, and textures of your food.
  3. The third key is moderation, nothing to the extreme. Often people hear this advice and think it means they can eat whatever they crave, all the time. Obviously we cannot survive on potato chips or peanut butter cookies alone. And if you tried, chances are you'd probably start to crave some pasta or fresh fruit after awhile. These cravings are your body's way of helping you get the nutrients it knows you need.

Information provided by the National Eating Disorders Association (NEDA) and Body Image and Health Task Force.