Weight loss is a multifaceted journey during which we can often be met with emotional highs and lows. It's crucial to acknowledge and embrace these feelings without judgement. Some weeks you will smash your goals, other weeks you may fall short. However, it’s important to set realistic expectations during the weight loss journey. Remember having unrealistic goals can lead to frustration and negatively impact emotional well-being, as we discussed in our goal setting blog. The aim is to focus on progress rather than perfection.
It is important you are kind to yourself throughout your journey, maintaining self-compassion in order to create a positive mindset and stay motivated. Think about a friend experiencing a similar journey, you wouldn’t think badly of them for their dips, but instead you would offer them support and a compassionate ear to understand their challenges. Do this for yourself, making sure you acknowledge the journey you are on and how far you have come already.
You may have begun your weight loss journey to build confidence and feel good in your body. Let’s explore below how we can cultivate self-esteem by celebrating non-scale victories and personal achievements to reinforce a positive self-image.
Cultivating Positive Body Image
1. Redefine Your Ideal Body Image:
Challenge societal norms and redefine your ideal body image. Explore the reasons why you find your friends beautiful, inside and out, and challenge the internalised beliefs you have about the way our bodies should appear. Remember, we are all unique based on our genetics and even if we all ate and exercised the same, we’d still have different body shapes. It is important to embrace our uniqueness rather than trying to fit into a mould which isn’t right for us.
2. Mindful Eating and Body Connection:
Mindful eating is a process of experiencing all your senses whilst eating, rather than just rushing through a meal. Listen to your hunger and fullness cues and experience how these signals allow you to connect with your body.
3. Buy Clothes That Fit Your Body Now:
Don’t worry about what your body will end up “fitting into”, but instead buy clothes that make you feel good now and will motivate you forward on your journey. Feeling good about yourself and your body will have such a positive impact and you deserve to feel confident!
4. Engage in Physical Activity:
This will not only support your weight loss journey as we discussed in week 3, but it will help you to feel good by releasing endorphins and finding activity you enjoy.
5. Cook and Eat Nourishing Meals:
Help yourself to feel energised and ready to go by preparing and eating healthy meals that you enjoy. Find new recipes, try new foods, and explore different cuisines to grow your excitement of your weight loss journey!
6. Focus on Your Body as a Whole1:
Rather than just your shape and size, focus on what your body allows you to do. This could be laughing with your friends, climbing a mountain, painting a piece of art. No matter what it is, remember you are more than a number on a scale.
7. Know You Are More Than Just a Body:
You are more than just your body, you are your personality, talents, achievements and so much more. What is it that makes you unique that you like, or others like (if you cannot point out what you like right now), that makes you special.
8. Revamp Your Social Media:
Before your weight loss journey you may have followed accounts that shared images of your ideal body type. Unfollow these accounts if they make you feel bad, and follow accounts that support positive body image and encourage you to love the body you are in.
Tips for Negative Body Image Days2,3:
1. Think About What You’re Feeling:
Bad body image days are often triggered by uncomfortable emotions and we take this out on our reflection. Try to understand if something has made you upset, and work through it instead of taking it out on yourself.
2. Engage in Activities That Make You Feel Good:
Distract your attention from your body and focus on what makes you happy.
3. Reach Out to Your Support Network1:
Surround yourself with people who care about you and make you feel good. Talk to them about how you are feeling and ask them to remind you why they love you, regardless of your body.
4. Write Down Positive Affirmations1:
Whether you journal these down to remind yourself of them, or pin them around your house for negative days, remind yourself of why you are on this journey and that you are worth it.
5. Go Gently With Yourself:
You may have goals in mind which you haven't achieved yet in terms of your body, but remember this journey is more than just your appearance. You are developing a healthier and happier life for yourself, and this should be your priority over aesthetic based goals.
To sum it up, remember that your weight loss journey is unique to you. The number one tip we can give for your weight loss journey is do not compare yourself or your journey to others. Embrace it with love, patience, and understanding. By prioritising emotional well-being and fostering a positive body image, you're not only transforming your body but also nurturing your soul.
Activity: Cultivating Positive Body Image
Download our Cultivating Positive Body Image Worksheet to explore your relationship with your body and to understand how you can find compassion and joy for your body, honouring it in the way that you should.
Remember, with the rise of edited photos and cultural pressure to look a certain way, cultivating positive body image can be a challenge. It’s important to reflect on your emotions towards negative body image triggers, and to understand how you can navigate them going forwards to ensure you feel good about yourself and don’t let negative body image thoughts hold you back.
References:
- Mind. (2024). Tips to improve your self-esteem. Mind. Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/self-esteem/tips-to-improve-your-self-esteem/
- Be Body Positive. (2024). 4 Helpful Steps to Take During a Bad Body Image Day. Be Body Positive. Available at: https://bebodypositive.org.uk/resource/4-helpful-steps-to-take-during-a-bad-body-image-day/
- First Steps ED. (2023). Understanding Body Image and Perception: Support and Self Care. Available at: https://firststepsed.co.uk/wp-content/uploads/Understanding-Body-Image-and-Perception-Support-and-Self-Care.pdf
- Tartakovsky, M. (2012). Body Image Booster: 20 Journal Prompts to Dig Deeper. Psych Central. Available at: https://psychcentral.com/blog/weightless/2012/12/body-image-booster-20-journal-prompts-to-dig-deeper#3 .
