Beyond Beauty Standards: Cultivating Body Respect
In our society, there's this idea that we should all have the same body shape and size. But that's not true, and it's actually quite limiting. Our bodies are diverse and unique, and they should be celebrated for that! When it comes to Intuitive Eating, it's not about trying to love every single part of our bodies all the time. It's more about accepting and respecting our bodies every day. It's hard to take care of something if we hate it or don't care about it. But when we realize that our bodies always deserve care and respect, it motivates us to do things that keep us physically healthy.
Another common belief is that giving up on trying to have a "perfect" body means we're giving up on our health. That's not true at all. Health isn't just about how big or small we are. It depends on lots of different things, like how we take care of ourselves, how much money we have, how we feel mentally, our genes, and the world around us. When we stop obsessing over making our bodies smaller and focus on what true health means for us, we gain freedom and time to explore and prioritize how we really feel.
What is Body Respect?
Do you know what body respect means? It means treating your own body with kindness and paying attention to its needs. It's about not letting your body hold you back or thinking your worth depends on how big or small you are (remember, your weight doesn't define you).
But what doesn't count as body respect? Well, it doesn't mean loving how you look all the time or even all the time. Instead, body respect is about knowing that your body has value no matter how it looks.
Also, body respect means not treating your body as an object. We're trying to build a positive relationship with our bodies and reduce feeling unhappy with how we look. It's important to know that feeling dissatisfied with our bodies is something we learn because of the unrealistic beauty standards we see in movies, ads, and books. These standards often show "perfect" young, thin, white, cisgender women as the main characters, while people with bigger bodies are put in less important roles or even shown as bad characters. These unrealistic standards are so deeply rooted in our society that companies might unknowingly keep them going, and we as consumers might not even realize it!
Messages in Diet Culture
One of the big reasons why many people struggle with their body image is because of diet culture. It's this idea that society pushes on us, with unrealistic expectations of having a certain type of body that's actually impossible for most of us to achieve. But here's the truth: every body is beautiful and valuable, regardless of what society says!
In our society, there's a huge emphasis on being thin. We're constantly bombarded with messages that suggest being thin is the key to success, love, and acceptance. These messages are everywhere - on social media, TV shows, and advertisements. Let's take a moment to acknowledge how absurd it is to associate women with deserving food only on special occasions. The reality is, you deserve to enjoy chocolate or any other treat whenever you want, regardless of what anyone says.
Even if we're not consciously aware of it, these messages from diet culture seep into our minds. They make us believe that our worth is tied to our size, and we find ourselves constantly comparing ourselves to others, even if those images have been edited or airbrushed. It's a never-ending cycle that distorts our perception of ourselves.
What is Body Checking
Body checking is when someone compulsively examines and keeps tabs on their body weight, size, or shape. This behavior can take different forms, like obsessively weighing oneself or frequently trying on certain clothes to see how they fit. Often, people focus on specific body parts they perceive as flawed, such as the stomach, legs, or arms.
Body checking can become an automatic habit, something we do without even realizing it, and its effects can vary in severity. Some may engage in milder forms, like occasionally using a scale, while others may experience more significant impacts. In extreme cases, body checking can take over a person's thoughts, leading to constant preoccupation with perceived flaws and an intense drive to fix them through extreme measures like strict diets or excessive exercise.
Examples of body checking behaviors include:
Regularly stepping on a scale to keep track of weight.
Trying on specific clothes, like pants, to see if they fit well.
Checking reflections in mirrors, windows, or other reflective surfaces.
Taking photos of oneself or specific body parts to compare and make sure there haven't been any changes.
Seeking reassurance from others about one's appearance.
Fixating on past or current photos of oneself as a reference point.
Touching and closely examining areas of the body, such as the stomach, thighs, or arms, to spot changes.
Pinching or grasping the skin to evaluate its appearance.
Measuring different body parts using a measuring tape.
Comparing one's body to the bodies of others.
Comparing oneself to images seen on social media or online platforms.
How to Cultivate Respect for Your Body and Minimize Body Checking
In our journey to cultivating body respect and minimizing body checking, it's important to remember that change takes time and patience. Here are a series of steps that can help raise awareness, understand the reasons behind body checking, and develop strategies to reduce these behaviors.
Raise awareness of your body-checking behavior:
Reflect on the strategies you use for body checking.
Make a list of all the methods you use, even the subtle ones.
Get curious about body checking:
Reflect on why you feel the need to engage in it.
Identify triggers, situations, thoughts, or feelings that lead to body checking.
Consider the impact on your ability to respect your body.
When the urge arises, ask yourself what you truly need in that moment.
Develop strategies to reduce body checking:
Hide the scale, cover mirrors, and wear looser clothing in the short term.
Create a toolbox of coping tools for when you're feeling sad, anxious, or afraid.
Choose a coping tool from your toolbox instead of body checking.
Challenge body-checking behaviors and raise awareness:
Over time, the urges will become less frequent.
Connect with and listen to your body cues.
Treat yourself with kindness and respect.
Nourish yourself through healthy eating.
More Tips to Reduce Body Checking and Cultivate Body Respect:
Be mindful of the media you consume:
Pay attention to who is featured and how they are portrayed.
Unfollow accounts that make you feel bad about yourself or trigger comparisons.
Follow accounts that feature a diverse range of body shapes and sizes.
Detox your social media and focus on other suggestions:
Take breaks from social media.
Make a list of characteristics about yourself unrelated to your body.
Write down positive affirmations and place them around your house.
Educate yourself and practice self-care:
Read books that explore society's influence on body image.
Listen to your hunger and fullness cues.
Replace negative thoughts with empowering ones.
Support others in their journey towards body respect.
Say yes to experiences and say no to harmful tools:
Engage in activities you've been putting off due to body concerns.
Avoid tools or devices that promote food rules or diet culture.
Move joyfully and seek support:
Find movement activities you genuinely enjoy.
Consider seeking guidance from a therapist or dietitian specializing in body image and body respect.
Remember, as you continue to challenge your body-checking behaviors, the urges will become less frequent over time. By checking less often, you'll create more space to connect with and listen to your body cues, treat yourself with kindness and respect, and nourish yourself through healthy eating. By embracing self-compassion and practicing self-care, we can create a positive relationship with our bodies and foster a sense of respect and appreciation.
Let's work together to cultivate a positive body image and true body respect. Your body deserves love, acceptance, and appreciation for all that it does for you. Click here to check out FFD group coaching!
