Body Image: 10 Tips to Increase Body Satisfaction

“I hate how I look.”

“I don't like looking at myself in the mirror.”

“I'm disgusting.”

Sound familiar? Have you heard these types of comments from the women around you? Have you made similar comments to yourself? We would be horrified at the thought of saying any of these to a friend and yet we think nothing of saying them to ourselves. Why do we do this? What did our poor bodies ever do to deserve this much hatred?

Body image is the perception and attitude we have towards our bodies, including our thoughts, feelings, and beliefs about our physical appearance. It is how we see ourselves when we look in the mirror, how we feel about our body shape, size, and features, and how we believe others perceive us. Body image is not solely based on actual physical appearance but is significantly influenced by emotions, experiences, and the current standard of beauty.

Negative Body Image

Negative body image refers to a distorted perception of our body, often characterized by dissatisfaction, shame, and critical self-assessment. Individuals with negative body image tend to fixate on perceived flaws and imperfections, which can lead to an unhealthy preoccupation with their appearance. This mindset is often accompanied by low self-esteem, a lack of confidence, and feelings of inadequacy. Negative body image can result in harmful behaviors such as extreme dieting, excessive exercise, and avoiding social situations due to fear of judgment.

Having critical thoughts about our bodies is not uncommon. Negative body image is prevalent in all ages and across all demographics. Thoughts and feelings about the body can begin as early as 3, with children at this age already showing strong opinions about how their bodies should look. Current studies show that 66% of people under 18 feel negative about their body image, while 86% of adults between 18-34, and 75% of adults over 55 report body dissatisfaction. Although women are still more likely than men to have a negative body image, the gap is closing.

Positive Body Image

Positive body image refers to having a healthy perception and appreciation of our body. It means recognizing and accepting that bodies come in all shapes and sizes, and understanding that our worth is not determined by appearance. Positive body image is characterized by feelings of confidence, self-worth, and respect for our body, regardless of society’s standards. This mindset allows us to engage in self-care, make healthier lifestyle choices, and resist negative influences that promote unrealistic beauty standards.

Body Image Influencers

Social media feeds filled with seemingly perfect images often lead to feelings of inadequacy and dissatisfaction with our bodies. Despite knowing that these images might have required multiple attempts to capture and were subsequently filtered and edited, we still experience a sense of shame or even outright disgust with our own appearance. This is made worse by the unrealistic standards set by such content, fostering a negative body image.

Parental influence plays a significant role in shaping body image dissatisfaction in children. Critical comments about weight or appearance, modeling unhealthy behaviors such as fad dieting and restrictive eating, and negative self-talk about their own bodies can profoundly affect a child's self-perception. Parents' excessive focus on physical appearance and making comparisons to others can lead to long-term issues with body image and self-esteem, deeply ingraining the notion that worth is tied to appearance.

Depression and anxiety further increase body dissatisfaction by distorting self-perception and amplifying negative thought patterns. These mental health conditions often cause individuals to fixate on perceived flaws, reducing self-esteem and increasing feelings of worthlessness. Anxiety can heighten concerns about appearance and social acceptance, creating a vicious cycle where negative body image feeds into and worsens depression and anxiety symptoms.

Improving Body Image

Improving body satisfaction involves adopting strategies that foster a healthier and more positive perception of ourselves. Building a healthy body image takes time and effort. Negative thoughts and beliefs that have been held for years will not go away overnight. But putting forth that effort will help us develop a more balanced and appreciative view of our bodies, leading to improved mental and physical health. Here are ten effective ways to enhance body satisfaction that you can start implementing today.

10 Tips to Increase Body Satisfaction:

1.       Learn How to Filter Media Messages

Learn how to critically evaluate the constant messaging about body image you receive. Recognize and question the unrealistic images often shown in advertisements, TV shows, and social media. Being selective in the accounts we follow and following a more realistic and diverse representation of bodies will foster a more balanced view of ourselves.

2.      Practice Self-Care

Make self-care a priority, not an afterthought. Self-care does not have to mean spending money on luxury spa treatments. Regular exercise, adequate sleep, balanced nutrition, and engaging in relaxing activities such as reading or taking baths can all be aspects of self-care. When we make self-care a priority, we are more likely to view our bodies in a positive light.

3.      Mindfulness

Start a mindfulness practice. Mindfulness involves being present and fully engaged in the moment, without judgment. This could be as simple as taking five minutes for a simple body scan or taking a few moments to breathe and tune into our bodies as we go through the day. Being mindful can help us encourage a non-judgmental awareness of our bodies which can positively impact body satisfaction.

4.      Support Network

Build a strong support network of friends, family, and communities that appreciate you for who you are regardless of appearance. Surround yourself with people who offer encouragement and acceptance. This can help counteract negative body image messages. Support groups, coaching, or therapy can also provide a safe space to share experiences and receive guidance. A supportive network helps reinforce positive self-perception and provides emotional support during times of self-doubt.

5.      Positive Self Talk and Affirmations

Replace negative self-talk with positive affirmations. Affirmations such as "I am worthy," "I appreciate my body," and "I am more than my appearance" can help shift the focus from criticism to appreciation. Regularly practicing positive self-talk and writing down affirmations can reinforce a healthier self-image. This practice encourages self-compassion and helps build a more resilient mindset against negative thoughts and society’s pressures.

6.      Appreciate what your body can do

Shift your focus from how your body looks to what it can do. Celebrate physical abilities such as strength, flexibility, endurance, and the ability to perform daily tasks. Engaging in activities that highlight the body's capabilities, such as dancing, hiking, or playing a sport, can reinforce a positive perspective and lead to a more appreciative and healthier mindset.

7.      Normalize eating a variety of foods

Embrace a balanced and varied diet without attaching moral value to food. Instead of labeling foods as "good" or "bad," focus on the nourishment and enjoyment that different foods provide.  This can reduce feelings of guilt and shame associated with eating. Intuitive eating, which involves listening to the body's hunger and fullness cues, promotes a healthier relationship with food and, by extension, the body.

8.      Reject stereotypes

Challenge and reject stereotypes about body size, shape, and appearance. Recognizing that beauty and worth are not confined to specific physical attributes helps break down harmful stereotypes. By rejecting society’s limited view of beauty and celebrating all body types, we can learn to value people for their unique qualities and in turn appreciate our own.

9.      Focus on health

Prioritize health over appearance. This involves making lifestyle choices that promote physical, mental, and emotional well-being, rather than striving to achieve a particular look or number on the scale. Regular physical activity, a balanced diet, quality sleep, and stress management are all important aspects of a health-focused approach. By valuing health and well-being over appearance, we can develop a more positive and sustainable relationship with our bodies.

10.  Dress for your body

Wear clothes that fit well and make you feel comfortable and confident. Instead of waiting until you are a certain size, choose styles that flatter your unique body shape and style now. Comfortable and well-fitting clothing can boost self-esteem and encourage a more positive view of your body, making daily interactions and activities more enjoyable.

A Beautiful Journey

Body satisfaction is an ongoing journey that requires patience, self-compassion, and consistent effort. You may never get to a place where you love everything about your body. That's a pretty tall order for anyone. But by adopting these practices, you can develop a more caring, accepting, and respectful relationship with yourself. Remember, you are beautiful and unique right now and you are worth it.