Many food-related addictions and disorders are associated with a negative body image. Although eating disorders are more common in females than in males, there are still many men who develop negative food-related behaviors and eating disorders (Read Eating Disorders: Not Just a Female Problem). But body image can fall on a continuum, and just about everyone has experienced varying degrees of insecurity about their bodies at some point in time. If you find yourself being overly critical when you look in the mirror, here are some ways to develop more positive feelings toward your body.

1. Buy Clothes in the Right Size

As tempting as it is to buy the last pair of jeans in a size that doesn’t really fit and make yourself the promise that you will lose some weight, you should avoid doing so. Wearing uncomfortably tight clothing will be a physical, constant reminder that you haven’t lost the weight you wanted to.   The last thing you need is to feel tormented by an outfit in your closet – in addition to your own thoughts. Make yourself feel beautiful or handsome in other ways – with accent pieces, jewelry, make-up, a nice haircut, etc.

2. Be Aware of Your Negative Thoughts

Try to catch yourself any time you have a negative thought about your body. Being conscious of negative thoughts, and countering them with a more realistic, positive realization can be the first step toward improving your overall body image. You are probably exponentially more critical of yourself than you would be of someone else.

3. Don’t Weigh Yourself Obsessively

4. Get Moving!

Some scientific evidence indicates that exercise can lessen the symptoms of general depression. If you’ve been feeling bummed in general, or about your body in particular, you might benefit from being more active – whether it be a walk in the park, a game of ping pong, or any other type of physical activity.

5. Increase Positive Messages and Images

What’s on your coffee table? If you have a negative body image, you might want to get rid of magazines, books, and other forms of media that might increase your discontent with the body that you have. Replace those with similar materials that emphasize hobbies, activities, or other things you enjoy.

6. Create a List of What You Like

Appreciating your body – and everything it does for you – is another good way to like it more. Do you have your mom’s beautiful eyes?  Are you grateful that your senses enable you to experience beauty, taste, touch, sound, and other wonderful things in the world?  Do you appreciate that you are able to walk, run, swim, and be active in general?

7. Give Yourself a Break

As busy as you are, try to make room in your schedule for time to let your body rest instead of pushing yourself to your limit and then being disappointed when you don’t meet your own expectations. Whether it be a massage or an afternoon nap, a rested body can often be more productive than a body that is stressed out all of the time. 

8. Move On

Did you have an extra piece of cake after dinner? Don’t let guilt ruin the rest of your evening or make you feel worse about yourself. You will have many more choices and opportunities in the future, and obsessing on your past decisions will make you less productive in the present. Instead, focus your attention on developing family relationships or another positive experience.

9. Have a Support Network

Most people have felt insecure about their body at some point. Confessing your insecurities to a friend, spouse, or family member can be a relief and you may be surprised in finding a genuinely empathetic listener.

10. Get Help

If your negative body image has caused you to develop an eating disorder, is interfering in your everyday life, or is the result of a traumatic experience like rape, you should consider finding a therapist or getting another type of professional help.

What can I do if someone I know has a food addiction or disorder?

If you suspect that someone you know has a problem with food-related behaviors or if they have been diagnosed as such, you should consider contacting eDrugRehab to discuss your intervention and treatment options. To learn more, visit the Contact Us page.