Body image

Supporting people to improve their relationship with food is intrinsically linked with support to improve their body image. So much so, that I am yet to work with someone who has not asked how they can improve their body image. Often, one of the first things I do is give clients journal prompts to help them identify and challenge their beliefs about how controlling their bodies will influence their life. Frequently these journal prompts are met with disappointment, and I get it. I wish I could give you a magic pill, which you could take and poof... you’re body positive. Unfortunately, it doesn’t work that way.

Diet culture

Diet culture is rampant and nowadays, often disguised as “wellness culture”. It’s still a multibillion-dollar industry that cares more about your money than your health. Diet culture sells us the dream that having the “perfect” body will bring happiness and the perfect life. This message is so deeply ingrained into our psyche that many of us don’t even recognise it as a belief we hold. How many of you have had the thought; I need to tone up before that event, or I need to lose weight before I can go for a promotion, or he's not interested because he doesn’t like the way I look? But, will you have more fun at the event if you tone up beforehand? Are you more qualified for the promotion if you lose weight? Is he someone you want to be with if he thinks that how you look is the most important thing about you?

Body diversity

It’s the dream of having the “perfect” body that limits our ability to be happy with ourselves in the present moment. But, news flash… body diversity exists. There are very few people who can achieve this “perfect” body, and for many who do achieve it, it's through disordered means, which is not healthy or sustainable long term. Even if you can achieve the “perfect” body by counting calories or macros and working out 6-days a week, I don’t see how this leaves much room for the perfect life, do you? Giving up the pursuit of the “perfect” body doesn’t mean giving up on your dreams. Instead, it allows you the freedom to be able to live the life you want. So now, let me ask you; what are you hoping that being in a smaller body will give you? Acceptance, confidence or happiness? What’s your evidence that changing your body will bring you these things? And don’t point to the account of some Instagram influencer. You have no idea what is going on behind the scenes. Instead, you should focus on how you can work towards these things without changing your body.

Starvation syndrome

Unanimously, when clients were at their lowest weight, they were also at their lowest mentally. Even if you’re a chronic dieter who hasn’t developed an eating disorder, the vast majority of diets prescribe ridiculously few calories. Just think about the drastic physical and psychological changes experienced by the participants of the Minnesota starvation experiment, and the number of calories they were given to eat each day would be considered a very generous diet plan by today's standards. The participants were 32 men chosen for their sound physical and mental health. The experiment involved a 6-month semi-starvation period, during which time the men experienced several unexpected physical and psychological symptoms. Such as depression, anxiety, apathy, slowed metabolism and digestion, feeling cold all the time, impaired concentration, withdrawal and isolation, intense preoccupation with food, binging, hoarding and studying menus or recipes, and strange eating behaviours.

Body appreciation

Another reason I provide clients with journal prompts is to help them recognise that they’re more than their bodies. Something I found so liberating in recovery was the realisation that I didn't need to be consumed by thoughts of my body. What my body looked like didn't actually matter that much, and no one else really cared about the size or shape of my body (acknowledgment of thin privilege*). This realisation allowed me to begin focusing on and appreciating the life that my body allowed me to live. So now, let me ask you; can you list 10 (or more) of your positive qualities or traits that have nothing to do with your appearance? What does your body allow you to do? For example, walk-in nature, cuddle your dog, hug your family, hold your partner's hand etc.

Of course, there’s more to improving body image than answering some journal prompts but thinking about your response to questions like these is essential for lasting body image improvement. If you don’t like writing, that’s fine. You don’t need to write down your answers. But I encourage you to explore them in your work with a mental health professional (ideally, someone aligned with Health at Every Size).

Want more? Reach out for your free 15-minute discovery call to find out if coaching is right for you.

*Thin privilege involves being able to live your life without being judged by the size of your body or facing systemic oppression. You can have thin privilege and not feel thin and still need to do the work to improve your body image. But generally, if you can fit into straight size clothing and don't have to worry about being able to fit into a restaurant chair, you have thin privilege. If this is the first time you have heard this term, it can feel uncomfortable. I am by no means saying that your struggles aren't valid because you have thin privilege. Author and registered dietitian Christy Harrison states, "you can have thin privilege and also hate your body". Regardless of the size of your body, your struggles are valid and you are deserving of support.