No matter whether you have recently gained weight or just struggle with self-criticism, it’s important to remember that these are normal feelings and you have options available to you to you to work towards developing body acceptance and developing healthier attitudes toward yourself and your body. Here are some tools which may be of assistance in this journey.
Discuss your feelings with someone close to you or an experienced mental health provider.
Stop comparing yourself to others
Negative body image often stems from unhealthy comparisons. Be it through comments made by friends, magazines and TV, or your own internalized anti-fat bias and weight stigma; all can contribute to an undermining of confidence, loss of sense of self and subsequent lack of sense of self.
Rollin suggests the first step is gaining awareness of when you’re having body-shaming thoughts, she advises. This may involve keeping a journal and writing down every time one arises or unfollowing individuals on social media who constantly post images that depict bodies that don’t suit them.
The next step in combatting negative thoughts is replacing them with healthy ones. This may involve discussing your experience with trusted friends or performing self-love exercises or searching for positive self-talk that is unrelated to weight or appearance. Whatever action are taken however is ultimately most crucial.
Stop obsessing over the scale
Reliance on a scale is dangerous. The number on it doesn’t truly represent you and can be affected by water retention, food intake and gravity – as well as not taking into account fat and muscle distribution on different bodies.
People often become trapped in an endless cycle of stressing about food and weight, then trying to fix it through extreme dieting or using the scale as an emotional barometer. A healthy relationship with scale comes from practicing intuitive eating techniques and paying attention to how your body feels.
If you find yourself frequently checking the scale and succumbing to negative emotions, it may be time for a breakup with it. If breaking up is too daunting an option for you, try moving it out of sight so it doesn’t become as much of a trigger; or seek professional assistance by consulting a mental health provider.
Get a new wardrobe
Besieged with clothes that do not fit, it can be easy to become consumed with body shame. Many respond by hiding under loose, baggy garments which only serves to make them feel worse about themselves. Instead, choose styles which skim over your frame and highlight its natural curves for maximum confidence and self-acceptance.
Consider how pieces can be worn for different situations – for instance, a floral dress might pair nicely with pumps for formal events and Chucks and denim jacket for more casual events. When shopping, prioritize pieces that cover multiple purposes and don’t be afraid to go up one or two sizes when shopping.
Once again, remember that weight gain is temporary. Even if it’s temporary or something you plan to work at slowly, it doesn’t have to be ugly – get yourself a new wardrobe and start feeling better about your body again! Getting this done doesn’t mean purchasing clothes that don’t fit (that would only add insult). Instead, choose clothing that makes you feel confident both currently and as you work toward reaching your future goal size.
Take care of yourself
Attaining body satisfaction starts with prioritizing what’s most important to you – be that caring for family, pursuing an interesting project or just making healthier choices in general. Focusing on these things gives us energy and motivation to continue making smart decisions over time.
At times, having a positive mindset about your body may seem challenging when there are so many messages telling us we don’t measure up. But there are ways we can make the process simpler for ourselves.
Talking about your feelings with someone you trust – such as a close friend or mental health professional – can be invaluable in terms of helping to recognize harmful thinking and gain perspective again. Talking also allows an opportunity to practice self-love and compassion towards yourself and others. Once ready, share out loud the scary words “I’m gaining weight”, until they become less frightening.