Discover how the ideal body image has been hurting your relationship with yourself, your body, and with food. Last, get tips to improve your body image!
Have you been trying to lose weight? Have you ever asked yourself why you are trying to lose weight? Chances are, you are trying to lose weight because you are not happy with the way your current body looks. And, if you’ve been struggling with body image, it’s likely your relationship with food is also struggling. A negative body image is negatively impacting your relationship with food because you are probably using food as a way to manipulate your body to look a certain way. More often than not, the way you want to look is unattainable and it’s more about feeling obligated to look a certain way because of an ideal that is projected onto us from the representation of mass media- The body types cast in movies, of Instagram influencers, of dolls, of cartoons, etc. Food is something to enjoy, consume for fuel & satisfaction, cultivate social connectedness, and craft in the kitchen- Not to feel guilty about eating or restricting beyond your body’s means in an attempt to shrink your body (aka dieting).
The Unrealistic Body Image is Ruining Your Relationship with Yourself.
Beauty standards are always changing so we are always chasing the carrot. With great marketing by the wellness & beauty industries making us feel like we have something the fix and they both just so happen to have the "solution"- It's no wonder we feel unsatisfied with ourselves 24/7. This Greatest article does an amazing job covering how the ideal body standard is constantly changing and how the ideals can be the exact opposite of what was deemed “ideal” from one decade to the next. For example, the ideal has ping-ponged from the curvy hourglass, to straight and flat, to tall and lean, to boxy and broad, to athletic and fit, to petite and delicate back to the curvy hourglass, and so on. At one point in the 1950s there was a weight gain supplement to “fill out,” which set up the 1960s ideal perfectly, which shamed the same curvy bodies it used to idolize. I kid you not! What a diet marketing scheme. A $245.51 billion dollar scheme that is. Continuing to uphold the ideal body image will keep you in this body-bashing cycle forever and you may even unintentionally loop the next generation into the same shame cycle because children model after their parents. Did your parent/guardian diet? Just something to reflect on...
How Might You Be Hurting Your Relationship with Food Due to a Negative Body Image:
Weight loss dieting is known to hurt your relationship with food. People primarily diet to change their appearance related to a negative body image.
These are some known weight loss diets:
Keto, paleo, juice cleanses, Weight Watchers, Whole 30, intermittent fasting, going vegan (unless for ethical or health reasons)
The not-so-obvious is pseudo dieting:
Food rules such as "Having to finish vegetables before having dessert"
Calorie/point/macro tracking
Only eating at certain times of day not based on hunger and fullness. i.e. Hungry but not eating because it's past 7 pm.
Punishing yourself for eating “bad” food such as by skipping meals or doing extra exercise
Using the scale to dictate your eating, exercise, and mood
Low fat, dairy-free (unless lactose intolerant or allergy), gluten-free (unless celiac), low carb, or no added sugar out of fear of weight gain
All or nothing eating i.e. Either no cookies or all the cookies
“Lifestyle change” rhetoric disguised as any of these ^
If you're not sure if something is a diet, does it check off any of these points?
There are food rules that I can break
I have the ability to "mess up"
There are cheat days
There are off-limit foods that I have to restrict
I have to count calories/macros/points
There are "guilt-free" foods
Something is being sold to me
I am being told what, how much, and when to eat
The "eat like me, look like me" tactic is being used
I have to track activity
I have to follow a set meal plan
Some foods are deemed good and others bad (may be depicted as green, yellow, or red)
Yes? Then it's a diet and you need to stay far away if you want to heal your relationship with yourself and with food.
Tips To Improve Body Image:
Stop participating in diet culture and instead aim to eat enough every day- Perhaps that looks like consistently eating at least 3 meals a day?
Support clothing brands that align with body inclusion and acceptance. I love Aerie (who doesn't?), but here is a helpful article on 17 other body-inclusive brands.
Wear clothing that fits comfortably and that is your style. Constantly having to fidget with clothing that doesn’t fit right may constantly remind you that your body is the problem, but the problem is the actual clothing.
Reframe your negative self-talk. For example, you caught yourself in a window reflection and your first thought goes something like “Ugh, I look so fat.” First, get curious about that thought process and how it may have started, which can sound like “Hmm when was the first time I experienced or witnessed fat shaming?” Second, challenge that thought with a reframe such as, “There are beautiful people of all body sizes” or "People of all body sizes deserve respect."
Change your environment on and offline to something more body-inclusive such as by following accounts and finding in-person groups/friends that are size-inclusive and promote body acceptance (No dieting!). Instagram accounts I enjoy following are @katiesturino, @amandalacount, and @denisemmercedes to name a few.
Prioritizing self-care such as sleep, hygiene, life balance, medication, and nourishment.
Get to know your body and its capabilities- Movement (also a form of self-care) can help you untap self-appreciation as you learn how to move in your here-and-now body and witness its capabilities.
Anyone of any size can experience a negative body image- Someone straight-sized can have a negative body image, someone plus-sized can experience a positive body image, and vice versa. How we view our body affects our relationship with food as we commonly see someone with a negative body image portraying disordered eating behaviors (bad relationship with food) whereas someone with body appreciation tends to eat intuitively (good or improved relationship with food). You are certainly not alone if you feel like your relationship with food is messed up- I've been there, too! The good news is you can heal your relationship with yourself and with food.
Follow me on Instagram @tasty.cait.rd for more intuitive eating tips. I hope to see you there!
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