How to Improve Body Image

According to the National Eating Disorders Association, body image is what one believes about their physical appearance and how one feels about their body. When body image is healthy, it is positive, appreciative and reasonably accurate. Negative body image involves inaccurate self-perception, shame and negative self-judgment, which can lead to a variety of problems, including disordered eating and depression. By taking steps to improve your body image, you'll increase your chances of physical and emotional health and fulfillment.

Things You'll Need

• Notebook or journal
• Comfortable clothes
• Walking shoes

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Instructions

• 1

  Keep a gratitude journal. When you find yourself expressing negative self-talk, counteract the thoughts by writing positive comments about yourself, your body, people or occurrences in your life. Set a goal to focus on the positive aspects of your body on a daily basis. Rather than judge your physical shape or size, consider what your body does for you and why you are fortunate to have it. Researchers at the Mayo Health Clinic found that such positive thinking leads to improved physical and mental health, lower stress rates and a longer lifespan.

• 2

  Go for daily walks. Studies have shown that regular, moderate exercise over a span of six weeks results in improved body image and self esteem. Exercise is also terrific stress relief. Aim for 20 to 45 minutes of cardiovascular activity, three to four times per week. This time set aside for yourself can be a powerful time to reflect on your goals and reap benefits of fresh air and sunshine.

• 3

  Wear comfortable clothes that fit. Clothes that are too large or too small tend to create physical discomfort and may perpetuate feelings of inaccurate self-perception. Clothes that fit you well are designed to compliment your figure. Ignore the size tags if possible. The numbers on the tags have nothing to do with your value as a person or to judge your physical or inner beauty.

• 4

  Surround yourself with positive role models and images. If your circle of friends places emphasis on negative physical standards or judge you on your size or appearance, you will benefit from seeking friends who support you and love you for who you are. Steer clear of magazines that promote unrealistic physical ideals or dangerous fad diet plans. Instead, opt for role models who carry self-respect and literature that nourishes your mind rather than harms it.

• 5

  Avoid diets. Instead, opt for a healthy overall lifestyle, one that allows for treats and indulgences, but also includes a variety of fruits, vegetables, whole grain carbohydrates, lean protein sources and modest amounts of healthy fats. Any diet plan that excludes an entire food or nutrient group or outlines a strict list of rules is likely harmful and ineffective. Those who eat a varied diet and allow themselves some flexibility tend to maintain healthy weight and emotional fulfillment, far more so than those who perpetually restrict and diet.

• 6

  Avoid weighing yourself. Unless a medical doctor requests otherwise, do not weigh yourself. Rid yourself of your scale or stow it away. Weight is merely one number that reflects very little regarding your physical health or your self value. Instead, learn to trust your body. If you nourish it with a healthy, balanced diet that provides an appropriate amount of energy and take care of it by exercising moderately and resting when needed your weight will likely fall at a healthy, appropriate place.