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Learning to Accept Your Body
By Dr. Stephanie Nilsen
Weight loss alone does not guarantee
an improved body image. All too com-
monly after losing weight, people fail
to recognize changes in the appearance
and health of their bodies, instead con-
tinuing to feel dissatisfied with and
even ashamed of their bodies. While
they may have lost weight, their body
image has remained stuck. This often
leads to a sense of frustration, failure,
and abandonment of healthy habits—
ultimately resulting in regaining of weight. Other consequences of having a negative body image include avoidance of certain activities, depression, decreased self-esteem, and avoidance of relationships.
It may be difficult to consider accepting your body, especially if you have used body shame to motivate yourself to lose weight. However, body acceptance is actually more effective than body shame in facilitating weight loss. It seems that positive feelings toward your body make you want to take better care of yourself by eating healthfully, exercising regularly, and engaging in other positive activities.
The good news is that it is possible to change your body image! Ridding yourself of body dissatisfaction requires changing the way you think and feel about your body and finding ways to reconnect with your body.
These 10 tips will help you learn to appreciate and accept your body as you take better care of yourself and lose weight.
| 1. |
Exercise!
Research has shown that people who exercise regularly view their
bodies more positively than those who are inactive—regardless of
how much they weigh!
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| 2. |
Avoid comparing your body to unrealistic images
portrayed in the media. Remember that each of us is uniquely
special. Get a sense of "real" bodies by going to a shopping mall
and watching people pass by. You will notice that people come in all
shapes and sizes and most do not look like supermodels!
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| 3. |
Buy a new outfit or accessory
Buy a new outfit or accessorythat allows you to feel good about
your body now, rather than putting it off "until I lose more weight."
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| 4. |
Get in touch with your body through regular physical activities
that you really enjoy. Some ways to reconnect with your body
include dancing, swimming, stretching, planting a garden, yoga,
flying a kite, walks in the woods etc.
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| 5. |
Rather than focusing only on appearance,
notice all that your body does for you.
Appreciate your health, mobility, strength, vitality, flexibility, and
endurance. Notice improvements in your health and physical abili-
ties as you lose weight.
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| 6. |
Make a list of what you like about your body and review it regularly.
If you have a negative body image, you most likely are continually
sending yourself self-critical thoughts about your body. Make a list
of what you like about your body and review it regularly. Catch
yourself whenever you have a critical thought. Short circuit your
negative thought by saying "stop!" to yourself and focusing on one
of your positive attributes.
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| 7. |
Create a body image affirmation and
post it where you will see it often.
Repeat it to yourself throughout the day. Each time you repeat an
affirmation, you are sending yourself a strong message and over
time your thoughts will become "reprogrammed." Some examples
include: "I am a uniquely beautiful person," "I am learning to love
and appreciate my body day by day," "I feel comfortable in my
body," "I appreciate my body’s vitality," "I am beautiful just the way
I am now."
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| 8. |
Move with confidence.
Stand tall, smile, and walk with pride. Others will respond positively
to the confident attitude you project!
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| 9. |
Pamper your body with sensual pleasures
such as a massage, manicure, pedicure, a hot bath, scented
lotions etc.
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| 10. |
Accept compliments from others
and remind yourself of them when you are feeling down. |
By regularly practicing these strategies, you will be well on your way towards greater respect for and acceptance of your body!
Dr. Stephanie Nilsen is a psychologist and life coach, assisting clients with weight management and lifestyle change. She is a regular speaker at the Rice Program and is also available for phone coaching. She and her colleague, Dr. Susan Head, own and operate "Imagine," a partnership focusing on weight management and personal coaching, dedicated to helping clients reach their goals.
Dr. Nilsen's contact information:
Phone: (919) 682-8700
email: stephnilsen@mindspring.com
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