In today’s world of ever-present social media, it’s easy to fall into the trap of hating our bodies.
Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC
In today’s media-saturated culture, we’re constantly exposed to airbrushed images, filtered selfies, and unrealistic beauty ideals that contribute to body hate and shame.
Being inundated with ads and images that are always showing body “perfection” just adds fuel to feelings of inadequacy and causes comparison. And this can cause us to put pressure on ourselves to have a body that aligns with those standards.
One thing I did in my own body journey was to limit social media.
I no longer have social media.
But when I did, I decided to only follow people who didn’t trigger me, who were body positive, and who focused less on physical appearance and more on inspiration/self-development.
In the last 10 years, the body positive movement has played a big role in challenging norms and encouraging self-acceptance. The movement emphasizes self-love, inclusivity, and acceptance of all bodies, rejecting the idea that worth is tied to appearance alone.
Remember, your worth is not defined by your appearance.
Focus on nurturing your physical and mental well-being, surround yourself with positivity and support, and work to connect to who you are beyond your physical self.
Why I Used to Hate My Body and How I Learned to Love It
I used to wake up every morning, look at my stomach in the mirror and wallow in self-criticism and hatred.
No matter my weight (I gained and lost the same 60 pounds over and over in my struggle), I didn’t like my body. Even at my thinnest, I still looked in the mirror and saw imperfections.
It dawned on me one morning, while I looked at my reflection after hitting my “ideal” weight, that there must be something else to focus my energy on rather than achieving a body size that I though would lead to liking myself. (Hint–it didn’t.)
I had a realization that what I REALLY wanted was how to be happy.
Being happy did include being at ease in my body, but it was more than that. It was a deep desire to LIVE rather than obsess every day over food and my body. So I began a quest for happiness and acceptance.
I read countless books, did deep inner work and worked one-on-one with a therapist who helped me heal from my food battle.
The body love journey is just that–a journey and one I’m still on today. Our bodies are ever-changing and true acceptance comes from a deep, unconditional love inside of ourselves–one that’s not dependent on our size.
Most days, I feel a deep peace in my body.
Other days, like anyone else, I have a moment where I don’t like how I look in a photo or think I look frumpy in an outfit. But I always come back to going beyond my body–that who we are is more than our physical size!
Connecting to my own worth and inner wisdom has been a huge shift in helping me love and accept my body.
To overcome any feelings of body hatred, it’s essential to practice gentleness and compassion with ourselves. Instead of focusing on perceived flaws or imperfections, we gently work to appreciate our bodies for their strength and resilience.
Rather than obsessing over the size or shape of our body, we shift to focusing on what our bodies CAN do and where they have carried us in life.
Common Questions about Body Acceptance:
Is it ok to dislike your body?
I like to think of body acceptance as a spectrum–if you feel very negative about your body, aim for neutral.
From neutral, aim for gratitude. And from there, love and acceptance. There have been many moments on my journey where I haven’t liked my body–I’ve used them as tools to explore self-love in a deeper way 🙂
How can I start to feel more positive about my body?
Make a list of all the things your body has done for you–birthed a child, ran a 5k, walked you around Europe, explored ancient ruins on a vacation, lifted a heavy bag of groceries or suitcase… focusing on all the amazing things your body has done to help you feel more positive!
In my previous blog post, I outlined why the urge to eat the entire bag of Wheat Thins is message; it’s a signal to stop and look a little bit deeper to see what’s going on inside.
This frantic, compulsive feeling can be taken care of when you begin taking better care of your inner needs. Yes, taking care of YOU really will help you stop binging!
The truth is…none of us REALLY wants to inhale a million and one calories in one sitting!
Excessive overeating is how we’ve learned to cope-to stuff down what we don’t want to deal with, to make something “go away”, to deal with stress. (click to tweet!)
But if you learn to deal with those things as they arise, to slow down, to process, and to allow your needs to be a priority, you won’t reach that crazy, eat your pantry type of episode.
This is one of the most important times of the year to make YOU a priority.
The stress of trying to buy 101 people gifts, feeling obligated to attend every single family obligation, attending party after holiday party, and stressing about all the holiday craziness can wreck havoc on your body and mind.
When you start to incorporate activities and rituals into your life that take care of your needs, that “I need to binge” feeling will begin to fall away, naturally and effortlessly.
You know the airplane oxygen mask analogy: put on your own mask before helping anyone else. That metaphor applies here. When you are taking care of yourself, you inevitably feel better and healthier, which enables you to actually ENJOY the people you’re with, the food you’re eating, and the parties you’re attending. All without excessively overeating.
Here are 15 ideas to slow down and take care of YOU.
- Write in a journal (or if you don’t have one, start writing a few times a week. You’ll be amazed at what comes out when you start…)
- Sit in bed for 5 minutes when you wake up and just BE. Check in with yourself before you check in with your phone.
- Take a walk or hike in nature (bonus points if it’s a quiet, restorative, soul-inspiring place!)
- Soak in a hot bubble bath with relaxing music.
- Steal a morning to yourself (especially if you have kids!). Sit at a coffee shop or spend a few hours doing exactly what YOU want to do.
- Say no to a family obligation or holiday party you really don’t want to attend-without feeling guilty.
- Read a good book.
- Take an extra yoga class during the week.
- Do a mindful eating practice for one meal a day (where you really taste and savor your food)
- Connect (in-person!) with someone. Really, truly listen when they talk. Be there for them. Talk about what’s going on with you. These deep connections with another person truly sustain our souls.
- Try something new you’ve always wanted to do. Go to a museum, enroll in a dance class, download Spanish on your ipod to learn as you drive…explore a new hobby or interest!
- Listen to a guided meditation before you go to bed.
- Exercise JUST for the sake of moving your body. A Zumba class, a long run, or an activity that feels GOOD (not something you’re doing to burn off the cake you had).
- Unplug. For 2 hours, a day or as long as you can. No computer, no phone, no email. It is amazing how much this can restore your energy.
- Start a gratitude practice. This is something I’m working on. Find 5 things each day you are grateful for (bonus points if you write them down!) It can something as simple as “I am thankful my mom called me” or as big as “I am grateful I got a raise”. Searching for the good trains your brain to look for what we can appreciate in our lives now (not when everything is “perfect”)
This week, see if you can pick 1-2 to incorporate into your routine.
This will really help begin to take care of yourself on a deeper level. This is so important, especially as we move into the “crazy eating” time of year-the time when society seems to take “eat, drink and be merry” to an entirely new level. Use some of these ideas to inspire you to find ways you can bring more nourishment, presence, and satisfaction into your life.
The good news is that the more nourishment you bring into your life, the less you’ll turn to food to nourish you.
And isn’t that what we are all really after? 🙂
Tell me, which numbers will you incorporate this week? Or share an idea of your own in the comments!
What are some ways to practice body positivity?
If you are on social media, fill your feed with women who represent all body sizes. Look at art to see paintings of women from throughout history. Take a look at the world around you to see the diversity of sizes and shapes of women.
Can mindfulness or meditation help with body dissatisfaction?
Both mindfulness and meditation are wonderful ways to bring you into the present moment–this helps you not get caught up in critical thought spirals and learn to tune into the deeper part of you that’s more than your body.
Related Articles
⚪ How To Stop Comparing Yourself On Social Media
⚪ 5 Tips to Feel Comfortable in Your Body (Even When You Don’t)
⚪ When You Want To Hide Your Body (And Feel Ashamed of Your Weight)
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Schedule a 20-min CallAbout the Author:
Jenn Hand has been helping women like you become normal eaters since 2015.
She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.
Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.
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