Author: Caroline Moran, MS in Nutrition Student
What is "Body Image" and How Does It Relate to Eating Habits?
Body image refers to the way we think and feel about our bodies. These perceptions are often directly tied to our social interactions, experiences, and upbringing. Most people understand the feeling of having a “bad body image day.” Dissatisfaction may arise in situations such as clothes not fitting as they did in the past, feeling like your appearance has changed in the mirror, or comparing yourself to others online. Even stress in other areas of life can manifest as emotional reactions to our bodies.
When left to grow over time, feelings of inadequacy and discomfort in our bodies can affect our self-esteem, mood, and eating habits. Disruptions in eating habits can eventually lead to disordered eating or an eating disorder. In an attempt to change one’s appearance, some begin skipping or delaying meals. Long term, these habits can lead to food obsessions, nutritional deficiencies, and a diminished quality of life.
What Can I Do?
Experiencing poor body image doesn’t mean that your relationship with your body is ruined forever. Improving this relationship is a gradual process that takes time, and there are many strategies you can implement to begin your journey.
Strive for Neutrality: Rather than focusing on body positivity, aiming for neutrality can serve as a much more attainable goal. Start by focusing on what your body is physically capable of and cultivating gratitude for it. This helps disconnect your self-worth from your physical appearance, reducing emotional attachments.
Wear Comfortable Clothes: Wear the clothing that makes you feel confident and comfortable. Shopping for clothes that fit you rather than the ones you think you should fit into will make choosing outfits easier in the morning. Remember: sizes are just arbitrary numbers and letters! They can vary at every store and are not indicative of your worth.
Connect With Your Emotions: Identifying external stressors, such as work or family issues, that might be indirectly affecting your body image is the first step in detaching these emotions. If the stressors are directly related to body image, allowing yourself to feel them is necessary for moving past them—suppressing these emotions only lets them grow. Try journaling or sharing them with a trusted friend or family member.
Clean Up Your Social Media: Pay attention to accounts or posts that trigger negative emotions and consider blocking or unfollowing them. Even influencers with the best intentions may not be supporting you on your body image journey. If posts from family or friends have a similar effect, temporarily muting these accounts is an unnoticeable way to stop viewing their content until you feel comfortable.
Focus Your Movement on Feeling, Not Looks: Shift your workout goals toward feeling good, not looking good. Exercise has many proven benefits, such as improved sleep and mood, and can even improve body image when the focus is on energy and endurance. Find a form of movement that you love: walking, dancing, yoga, strength training, and group classes are just a few options. Avoid workouts you don’t find joy in, and allow the endorphins to flow!
Meet With a Registered Dietitian: While we have plenty of tips to share, starting this journey alone isn’t necessary and can often feel overwhelming. Disordered eating is frequently linked with poor body image and can lead to food obsession or an eating disorder. A registered dietitian can guide you each step of the way using a multidisciplinary approach: combining therapy, supervision, and nutritional support. This outpatient care is flexible and tailored to your needs, offering continuous support for lasting change. If you’re ready to begin your journey or want to learn more about what working with a registered dietitian looks like, Branz Nutrition is here to help. Get started today!
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