On Wednesday, we talked about whether body image is a choice (and I received some really thoughtful comments – thank you!). What I was trying to say in that post is that a negative body image is the result of many contributing factors, including genetics and the environment. But while we don’t choose to have a negative body image in the beginning, we can choose to work on seeing ourselves in a positive light right now.

We are not powerless. We do have a choice to move forward.

It’s a complicated choice for sure and one that requires lots of work. But it’s still a choice.

Small Steps to a More Positive Body Image

You can start moving forward and building a more positive body image by starting small. So, today, I wanted to share with you some simple steps you can take to start building a healthier body image. Pick one to do today.

1. Don’t buy magazines that make you feel bad about yourself. I briefly mentioned this on Wednesday, but I think it’s an important step, because for many of us, the media has a big impact on how we see ourselves, and what we think is beautiful (and healthy). If you find yourself walking over to the magazine rack, look for a new favorite that has nothing to do with food, fitness or health. Maybe your hobby has a magazine (e.g., scrap-booking, knitting, writing) or you enjoy decorating magazines. Try to find publications that enrich your life in some way, instead of ones that boost bad feelings about your body and yourself.
2. Acknowledge a thought and change it. It can be tough to build a better body image when you’ve got a slew of negative thoughts swirling around your head. Remember that a) you aren’t your thoughts and b) thoughts can be like bad habits. It’s like saying “I’m fat” is the first thing that pops into our heads because we’re used to it. It’s become our go-to phrase. But we can work on changing that. So take one negative thought and try to make it positive. Even if you don’t believe it at first, it’s a good start. Here’s an effective way to test your negative thoughts, too.
3. Think about one factor that’s contributed to your negative body image. There’s always something behind our body image (like there is with the obsession with food). Take a few minutes to think about what has influenced yours. How could you work to improve that? What can you do to fix this factor or to let it go?
4. Right now think of one reason you’re grateful for your body.
5. Are you hungry? Listen to your body, and if it’s hungry, respond. By feeding your body when it’s hungry, you’re reconnecting with it. Having a healthy body image doesn’t just mean appreciating your body for its amazing abilities (though that’s great, too!), it also means listening to it and taking care of it.
6. Put up an Operation Beautiful note anywhere.
7. Read your favorite body positive blog post, something that really inspires you and makes you feel better. Or take a few minutes to find a favorite among the blogs you like.
8. Do one thing that makes you happy. Oftentimes, our mood greatly affects our body image. If we’re upset or anxious, we rarely feel comfortable in our own skin. So lifting your spirits can help a lot.
9. Think of one way you can cope healthfully without body bashing. For many of us, when stress hits, our self-criticism soars. I used to blame myself and my body for everything. Brainstorm one way you can cope without letting your inner critic run wild.
10. Do something that makes you feel strong. I never thought I was an athlete. In fact, I thought I sucked at every physical activity. Along with other things, this really affected my body image. Once I started exercising, though, I started feeling powerful. I realized that all I had to do was try. While I’m still not particularly athletic, I feel strong – and powerful – when I’m doing Pilates, lifting weights, riding my bike, doing a workout DVD or using the elliptical machine. Find at least one physical activity that makes you feel great, active and fulfilled. It can be anything from walking to running outside to dancing to hiking to team sports.

Today’s favorite post. “Keepin’ It In Perspective” at Health for the Whole Self.

How will you start building a healthier body image? What has helped you see yourself in a more positive light?

You can leave a response, or trackback from your own site.

  Elizabeth at 11:01 am on August 13th, 2010

I totally agree with this. I don’t think we make a concious choice in the beginning to start hating our bodies- esp. when little, but we can definitely choose to change our thoughts towards ourselves/ bodies. Just like someone doesn’t choose to have an eating disorder, but we can choose to get help and recover. #2 has been the hardest for me- negative thoughts were so ingrained that it took me a long time to even recognize them. But that is definitely key to stopping body bashing…something I still have to work on. Thanks, Margarita, for another inspiring, helpful post!

  Ashley @ Nourishing the Soul at 1:09 pm on August 13th, 2010

Thank you for sharing these tips. I truly love each and every one of them. I just want to add a little to the first tip about not buying magazines that make you feel bad about yourself. Media literacy is a particular interest of mine and I think it applies well here. Not buying magazines is a great idea, but when we ARE faced with media images(e.g. magazines in a doctors office, billboards, etc.), I think it’s important that we’re armed with the skills to think about these critcally, so that our sense of our bodies are not as affected. This means better understanding the goals of the media industry (and how they don’t always align with our own) and the techniques used to depict images that completely distort reality.

Again, great and useful tips – thank you!

  Susan at 2:23 pm on August 13th, 2010

These are great tips, Margarita. I especially love #2. I caught a glimpse of myself in the mirror last night, and my first thought was of course negative. In the past I would have either continued bashing myself or just ignored the fact that I had just been mean to myself and go on. But after all I’ve learned from your blog and others, I was able to make myself realize I had just been negative for no reason and remind myself that I am a beautiful person in many ways. It felt great and I am hopeful that I will eventually get to the point that when I see myself I will immediately think positive thoughts and not negative.

  Margarita Tartakovsky, MS at 3:33 pm on August 13th, 2010

@ Elizabeth, thanks so much! I was actually thinking about eating disorders when I was writing this, because no one chooses to have an eating disorder (it’s an illness), but they can choose to fight. The inner critic is something I still struggle with. But if we can recognize that these thoughts are inaccurate, we’re on our way.

  Margarita Tartakovsky, MS at 3:37 pm on August 13th, 2010

@ Ashley, I’m so glad you found the tips useful!! You make an excellent point! Thank you for mentioning that. In our society, unfortunately, we can’t escape certain images and talk of dieting and weight (and that fat is bad). It’s literally everywhere. Becoming media literate is very important. I love that!

  Margarita Tartakovsky, MS at 3:42 pm on August 13th, 2010

@ Susan, that makes me so happy!! Thank you for sharing that. Because negative thoughts are automatic, we rarely think twice about questioning them. We just accept them and continue to feel miserable. But I’m so glad that you were able to challenge the thought because it’s not accurate. I love that you reminded yourself that you’re beautiful in many ways. So true!

  Katie @ Health for the Whole Self at 3:44 pm on August 15th, 2010

Really great post (as usual!). I agree that sometimes the idea of creating a positive body image seems overwhelming – impossible even! So breaking it down into small steps makes it feel more manageable; it shows that we can all do something to improve our body image TODAY!

And thanks for sharing my post!

  Jacqui MacNeill (Escents Aromatherapy & Essential Oils) at 12:28 pm on August 2nd, 2011

Great article on body image! I particularly like #10. People don’t realize the power that physical activities can have on one’s self-esteem. It’s totally empowering, especially when you’re passionate about it.

  Jacqui MacNeill (Escents Aromatherapy Essential Oils) at 11:33 am on August 10th, 2011

Great list of tips on garnering a positive body image! All too often women surround themselves with things that reinforce negative feelings toward their bodies. We should celebrate who we are and live healthy to pay our bodies the respect they deserve. Part of my strategy is to use essential oils for aromatherapy to reinforce positive feelings, but your tips are a good starting point to work from. Thanks for sharing!

Links to This Article

Saturday Links of Love 8.14.10 (August 14, 2010)

From Psych Central's Weightless:
Uplifting Words on Body Image from Operation Beautiful | Weightless (August 16, 2010)

From Psych Central's Weightless:
3 Body Image Myths We Keep On Believing | Weightless (July 8, 2011)

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“10 Ways to Kickstart a Positive Body Image”

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    Last reviewed: 13 Aug 2010