How to Develop a Positive Body Image

Positive body image is the ability to perceive yourself in a positive light. We can be our own worst enemies. We say terrible things to ourselves, inside the mind and verbally. We associate our self-worth and confidence with how we feel about our bodies or a number on the scale.

Where does this behavior leave us? It leads to negative body image and depression. It is humbling to realize how much our self-confidence ties to how we perceive our appearance.

For example, consider reality shows for a moment. A girl from Anywhere, USA, comes onto the show, smiling ear to ear. She is wearing a cute outfit and stands with her chest forward and shoulders straight. She makes eye contact with the contestants and glides across the room, smiling and laughing.

This woman may not be the prettiest, most well-dressed, cleverest girl at the party, but every eye seems to follow her around the room. Why? The girl on the reality show is confident in herself. She is satisfied not only with her appearance but with her abilities.

Read that again: the girl draws people to her because she is confident in herself. Having a positive body image begins a trickle-down effect, affecting your physical stance and your mental state.

Positive Body Image Is Possible

When was the last time you walked into a room as if you owned it? Years ago, as a teen? As a college student? Never? Many people never quite feel comfortable in their skin. Often this can be due to past trauma, abuse, weight issues, or appearance flaws. Some of these flaws are imaginary defects, which we see as much more significant than they are.

For example, the shape of your nose may embarrass you to the point that you stop making eye contact with others. In reality, your nose may be of typical shape and size, but your obsession and fear lower your confidence.

How many times have you lost out on an opportunity because of body image? Do you want to boost your chances for a promotion, a new opportunity, or a date with the new person in the office? Take calculated steps to make a positive body image possible.

Exercise By Lifting Weights

Why lift heavier weights? Lifting weights is an excellent exercise for building strength and muscle, burning fat, and reshaping the body. But unlike diets or hours of cardio, weights make you stronger.

The more you progress through weightlifting exercises, the stronger you will be. It is this strength that attracts more women into the movement. Why? With most activities, you concentrate on completing a run or walk, swimming a few laps, or losing weight on the scale.

But when you lift weights, your focus shifts to the dumbbells, kettlebells, or barbells. You wonder, “Can I lift heavier this week than last week? Can I complete 12 reps at this weight or only eight?” Suddenly, you are trying to break your personal records.

As you improve, your brain recognizes the achievement and sends a cascade of hormones as a reward for your hard work. As a result, you can feel yourself flying from newfound confidence and pride.

Consult with your primary care physician before embarking on a lifting program. Learn proper form with each exercise. If you are new to weightlifting, consider meeting with a personal trainer at the local gym to learn good techniques. Once you understand the importance of form, you can find weightlifting classes and videos online for free and at various price points.

Dress for Success

Do you want to feel more confident quickly? You can improve your body image in a few minutes by slipping on a figure-flattering outfit. This may sound too simple to work, but wearing an outfit that enhances your positive physical traits can boost your mood and make you feel on top of the world.

Do you want to ace that job interview? Do you want to impress your new boss? Are you feeling nervous about a first date? Experts agree that wearing colorful, well-fit clothing can boost your mood and how you see yourself.

For example, if you have an important event coming up and you know you look great in sapphire blue, then wear a dress in that color that fits your body. When you feel confident in how you look, it translates into your behavior and the way you speak to yourself.

To find a few classic pieces to add to your wardrobe, look for sales online and in-store, or check out local consignment or thrift stores. The outfits do not need to be one hundred percent new for you to gain health benefits, but they should show off your best assets.

Align Your Thoughts and Actions

Your thoughts and emotions are tied closely to your actions. When you have a depressing thought about your body, you immediately feel an emotion, such as depression or shame. Your following action is typically a negative behavior in response.

For example, if you obsess over thoughts that you are overweight, you will feel depressed and ashamed to be seen in public or by certain peers. Your mind translates these thoughts and emotions into negative behaviors like binge eating and isolating yourself.

What if you flipped the script in your head? What if you identified the negative thought and sought to reword it into a positive affirmation? Instead of telling yourself that you have gained so much weight in the last six months, change the narrative.

Remind yourself that you control your weight and the behaviors that will make you healthier. Now you feel hopeful instead of hopeless. Now you are more likely to implement behaviors that will nurture a healthy lifestyle.

Another technique you can try to improve your body image is to change your actions. If you struggle with identifying negative thoughts, try changing your behavior first.

Using the above example, concentrate on the behaviors that will get you to a healthier lifestyle where losing weight is a side effect. Perhaps you focus on drinking 64 ounces of water and eating five servings of vegetables daily. Maybe you add 30 minutes of exercise five days a week. As you work on your new action plan, you will begin to feel and see results. This physical change can also lead to cognitive and emotional changes.

Learn Something New

Small, quick wins build your self-esteem. You do not need to hike Kilimanjaro to feel as if you are ten feet tall. Start with a smaller challenge. What can your body do that you have never tried before?

For example, maybe you played tennis in junior high but haven’t touched a racket in 30 years. What would happen if you took a few lessons? Your memory will kick in of how to play the game and your body will eventually follow. It will take time to get good at tennis again, but it is not impossible as you train and practice.

Learning something new boosts your confidence. Your body is pushed to new limits and shows you how strong and capable it really is when faced with a challenge. Challenging yourself becomes almost addicting as you notice your body and mind overcoming and getting stronger.

You can find physical challenges online or meet with someone from the local gym. Often, you can find groups with the same interest. Do you want to train for a 5k? You can probably find a local group. Or take a leadership role and start your own challenge group.

Do You Struggle with Creating a Positive Body Image?

Creating a positive body image is critical to boosting your self-esteem and confidence. When you believe in yourself, your thoughts and actions change. Your behavior changes when you value your self-worth.

Making changes and coming into your own will take time. Reach out to our office today to schedule an appointment with a counselor who can share the latest science-backed methods to overcome negative body image while strengthening your faith in Jesus Christ.