I want to scream every time I see this advertisement: “Get your body ready for bathing suit season”. This is a typical fitness & diet advertisement that plays over and over during the Summer months. Guess what? Your body is all ready for bathing suit season-no changes needed. Don’t believe me? Keep reading!
What is body image?
Body image is a mental image of what we think we look like. Body image is not necessarily how we look, but how we think we look. It is dynamic. That is, body image is dependent on the situation or your mood. For example, you may have a more positive body image if you are out enjoying yourself on a nice hike. In contrast, you may have a poorer body image if you are anxious in a new social situation. Your mood affects how you think about yourself.
Body image is developed over time often through comparing yourself to media images and friends. Additionally, messages from peers, family members and other significant people in our lives mold body image.
Why is important to have a positive body image, shouldn’t I just change my body?
First, body size and shape are under significant genetic control. So while it may be enticing to try to change your body, it isn’t very effective. Not only is dieting ineffective, it can lead to problematic eating behaviors such as binge-type eating or purging and even lead to a full-blown eating disorder. Plus, some studies show that dieting can lead to further weight gain long-term.
Secondly, body size and shape change over time as we age. For women, our bodies change after we have children and as we age. These changes in our bodies are normal. Instead of thinking of your body as a permanent project that needs to be fixed, it is easier & more effective to change your thoughts about your body.
Finally, you may be worried that if you improve your body image you will be lying to yourself and “will just let yourself go”. Just the opposite happens. Just think would you take care of a blouse better that you loved or hated? Same is true for your body-accepting your body helps you stay connected to it in order to take care of it.
Change your thoughts, not your body
You probably have heard a model-looking friend or acquaintance say that they hate their body. You may give an internal eye roll, thinking she just wants attention or compliments. That could be true. But, most likely she is suffering from a poor body image. Remember, body image is how you think about your body. Use the N.E.D. technique below to help improve your body image.
1.Notice what you say to yourself about your body. When you look in the mirror or when getting dressed what thoughts do you have? Thoughts are not fact. “I hate the way I look”, is an example of a thought.
2. Evaluate if the thought is a 100% true. Using “I hate the way I look” thought as an example, a more accurate thought maybe “I don’t like they way I look in this outfit, but when I wear different clothes I think I look OK”. Or “It may be hard for me to like my looks, but I have lots of friends who care about me”. Or “I don’t always hate the way a look, just now I am feeling that way”.
3. Decode your thoughts, they usually have some other hidden meaning (usual something to do with self-worth). With the example above maybe you are generally not feeling positive or maybe you are going into a new social situation and you are feeling insecure.
Here is another example using the N.E.D. technique:
1. Notice the thought. You are getting dressed in the morning and you say to yourself. “Gross, look at all this cellulite on my thighs”. This is the thought you are having about your body.
2. Evaluate the thought—is it a 100% true? Consider changing your thought to something more accurate. Such as “Is this really gross that I have cellulite? Many people have cellulite, it is normal, and I don’t find them gross.”
3. Decode the thought. Get curious, “Am I associating my cellulite with my love-ability or worthiness?”. Think about your worthiness outside of your looks.
Improving your body image takes time. It doesn’t happen overnight. It takes practice and lots of it. Think of it like a muscle that you are trying to strengthen.
If you would like help to improve your body image please call me at (512) 293-5770 for a free telephone consultation.
