6 Steps to Improve Body Image and Self-esteem6 Steps to Improve Body Image and Self-esteem
Harboring a poor body image can do more than just hinder your weight loss efforts. It can make you downright miserable. Your journey to becoming a healthier person will benefit greatly if it is preceded by self-love and self-respect.
Start by recognizing that the only opinion that matters is your opinion. Self-respect originates from the self – not from others.
Break the vicious cycle of dieting. In order to do this, you need to first recognize the cycle, which typically follows this pattern:
- You have feelings of inadequacy and discontentment with your body.
- You start a crash diet in an attempt to lose weight.
- You are not able to maintain the unrealistic requirements of your crash diet.
- You regain the weight that you lost (and oftentimes surpass your original body weight).
- Your feelings of inadequacy and discontentment with your body are worse than when you started.
There is one simple secret to avoiding this trap: Do not crash diet. Crash diets are not sustainable and they do nothing to teach you healthy habits. Instead, try to convert your existing lifestyle into a healthy one. Luckily, you are already on the right path by using MyFoodDiary.com.
Chronic dieters who have experienced repeated failure commonly bash themselves with negative self-talk. Re-wiring those negative self-talk tapes is the first step in learning self-love.
A good place to start is with positive affirmations, which are statements that affirm positive characteristics about you. This can provide a gateway to achieving self-love. We don't fully understand how positive affirmations work, but we know that they do.
Take a few minutes at the beginning of each day and repeat the saying out loud to yourself -- preferably while looking in the mirror. Affirmations should use words and phrases such as respect, cherish, care for, love, dignity, beautiful, treasure, worth it, whole, complete, esteem, confidence, health, acceptance, and responsibility. Create your own uplifting affirmations that have meaning for you. An example may read something like this:
"I am beautiful, complete, and whole. I respect and cherish my body and its amazing and miraculous functions. I love and care for myself at all times."
Repeat them throughout the day, especially when you recognize negative self-talk replaying in your mind. Affirmations gently remind you of your focus, and help you dismiss destructive thoughts.
Start journaling your thoughts and feelings. This is another powerful tool for identifying negative self-talk, and challenging it. Each day, commit to writing something in the Personal Notes section of your account. You do not need to write about anything specific -- just write at least 3 paragraphs a day. Sooner or later, ideas and feelings will start to surface and you can confront them in writing. Always end your journal entry with a positive affirmation.
Be patient and gentle with yourself. Take special time out on a daily basis, and allow yourself to decompress. Remind yourself that you are more than what is on the outside and that people come in different shapes and sizes. Refuse to succumb to the shallow criteria often put forth by society. Explore your interests and talents, and focus your energies on experiencing life through those channels. Instead of concentrating on how you look, direct your energy and thoughts to how you feel when you eat well and move your body. Always view your dietary intake and exercise as ways in which you are caring for and nurturing your body -- not as a way to simply lose weight.
If you continue to struggle, consider finding a counselor or a therapist to help you work through some of these issues. Oftentimes, having an objective party to challenge your self-defeating beliefs can be helpful. Know that each of us has a purpose and a reason for being here, and rarely does it have anything to do with how we look.