What actually is Body Image?

Body image refers to how we think and feel about the way that our body looks, and how we experience our bodies. This means that body image also includes how we subjectively evaluate our appearance and how we feel in our bodies, too (1). Body image is not just about weight and shape, but also includes aspects such as skin colour, complexion, race, gender, weight bias, sexual orientation, and muscularity - all of which are important in the concept of body image (1).

Body image is not static - the way we feel about our body can change over time, over years and actually in the space of a few hours of the day.

Body Image and Eating Disorders

Central to each eating disorder or disordered eating behaviour is an individual’s relationship to their body (2). The way we feel about our body and our attitudes towards it are heavily influenced by many external factors and experiences.

We live in a technological, social media, image-focused culture, where the unremitting flow of “likes”, edits, posts, filters and screens filled with edited and stylised productions have faded our sense of awareness of who we are as embodied beings (2).

We constantly see a manufactured image of what “attractive” is according to appearance ideals, creating a pressure to look a certain way in order to be “attractive" too.

The divide between the actual needs of our body (to be fed, exercised and nurtured) and trying to achieve an idealised image can become impossible to negotiate effectively, often resulting in negative body image and disordered eating (2).

Children as young as three report weight bias (3) and by age five, have internalised cultural appearance ideals (4), report body dissatisfaction (5), and engage in unhealthy weight control behaviours (4). Those struggling with an eating disorder and a strong, negative body image, may feel that having a positive body image is unrealistically ambitious (6).

What is Positive Body Image?

Positive body image is distinct from body dissatisfaction and is uniquely associated with well-being (7). Contrary to what we might think, it’s also not about feeling 100% amazing in our bodies 100% of the time.

Positive body image is about accepting your body for what it is regardless of how it matches any societal ideals. It’s about appreciating your body for what it can do, treating yourself with care and respect, and celebrating diversity in appearance (6). It involves body liberation for the most marginalised physical forms and focuses on creating equality and representation for all bodies, especially those most marginalised by society. It also includes an overall love and respect for the body, allowing individuals to appreciate their unique qualities (both appearance and non-appearance), as well as the functions that the body provides for them (6, 8).

Those with positive body image broadly define what is beautiful by seeing beauty in many forms (both external and internal), there isn’t one idealised way to look or be, to be beautiful (6). Positive body image isn’t about always feeling positive about your body in the way it looks, it’s about appreciating and caring for your body, despite not being completely satisfied with every aspect of your appearance (5, 6).

Misconceptions About Positive Body Image

A huge misconception when it comes to positive body image is assuming that you have to love every aspect of your appearance. This dichotomous thinking of loving every aspect of your appearance being positive body image and not loving every aspect of your appearance being negative body image is incorrect. Appreciating your body is not about loving everything about the way your body looks, it’s about accepting that our bodies are vehicles to do awesome things in, rather than ornaments to match up to unrealistic standards of beauty. Personally, I love the concept of body neutrality. If we can’t love everything about our bodies, can we try not to hate every part of them either. I would like to acknowledge that this may be harder for certain “bodies” in our current climates given current systems of body oppression.

This feeds into another misconception that positive body image is all about appearance and loving how you look. Positive body image is more than just a focus on appearance, it also includes inner positivity, body acceptance and love, respect for the body, a broad conceptualisation of beauty and active filtering of information in a body protective manner (5, 6). By only focusing on appearance, you miss the importance of appreciating all that your body does for you.

Another misconception is that those with positive body image can never have bad body image days and that they always have a constant positive body image. This is another misconception as sometimes comments from other people or the societal pressure to look a certain way can get to all of us, whether we have positive body image or not. Research has shown that those with positive body image can have negative body image days too, however, they have the ability to bounce back by focusing on the positive things about their body (both appearance and non-appearance) (9). Assuming that positive body image coincides with weight and weight loss is another misconception as research shows that weight loss leads to poorer body image (10).

What Causes Negative Body Image?

Body image is malleable - many factors can make us feel bad or worse in our bodies almost instantly. Looking at images of idealised bodies on social media is a prime example of this. It’s so easy to fall into the inevitable social comparison trap when scrolling through Instagram and seeing all of these “perfect” bodies. By comparing ourselves and our perceived flaws to others we allow ourselves to feel body dissatisfaction, leading to negative body image and even disordered eating (11).

Trying on clothing that doesn’t fit well or makes us feel uncomfortable can also cause negative body image. It may be helpful to clear our closets of clothing that doesn’t fit us anymore as this doesn’t respect our here and now bodies. Diet culture can often promote this idea of holding on to clothes as a motivator to change our shape, but this can be harmful to our wellbeing and body image. Remember that clothes are designed to fit you, we do not need to shrink or change ourselves to fit them. So what if those jeans you wore last year/ last month / pre-lockdown don’t fit you anymore, weight gain is not a negative thing. Weight gain is weight gain and bodies are fluid dynamic things that change throughout life, they don’t suddenly stop changing when we reach our twenties.

Dieting (even just talking about it) can also cause negative body image by making us feel that we need to change our bodies in order to look a certain way. Research on body image carried out on 757 teenagers over 4 years, found that 60% of teenagers have low body esteem, and dieting, low mood, low self-esteem, and being teased about the way you look leads to worse body image (12). Furthermore, 55% of young people report frequent appearance-related teasing from peers and family members (13). Meta-analyses indicate that this form of teasing is associated with increased body dissatisfaction and disordered eating (14), which is particularly concerning given that body dissatisfaction is a key risk factor for anxiety, depression, eating disturbances, drug misuse, and suicidal ideation (15).

How Can I Improve My Body Image?

Develop regular mindful self-care practices that you enjoy. That could be walking in nature, baking, reading, listening to a podcast or your favourite music.

Make sure you’re keeping other basic self-care practices on the go too. This includes adequate sleep, keeping hydrated, having adequate and balanced food intake, and moving your body in a way that feels good for you.

Recognising that having positive body image does not always equate to the absence of a negative body image. We are all human, our feelings fluctuate from day to day, and some days the societal messages about body size ideals can hit us a bit harder. It’s important not to judge yourself negatively for having these thoughts. Try and gently bring your thoughts back to body kindness and self-love. It is also important to acknowledge the systems of privilege and oppression which favour some bodies over others and that part of body image work may involve actively dismantling these systems and promote that ALL bodies are worthy and matter.
Boundaries - it can be helpful to set boundaries with those you love regarding body and diet talk. It can be helpful to have a reminder word for if and when they forget.

Have body-positive friends that value you and your friendship based on your inner qualities such as creativity and personality and not by your appearance.

Choose clothes that fit comfortably and make you feel good in your body whilst honouring your here and now body.

Focus on the amazing things that your body can do (this is dependent on your body’s ability) and what you appreciate about your body. Retrain your brain to think about something positive your body can do when a negative body image thought creeps in.

Focus on your strengths and not your perceived imperfections. What do you value about yourself that has nothing to do with physical appearance?

Practice self-compassion - even if you have a bad body image day, you can still have a positive body image. Fight back the negative inner critic.

Actively filter messages you receive from others and the media (both mentally and physically). Internalise the positive body image information and reject information that would be negative or harmful to body image.

Learn how to detect sneaky diet culture on social media. Fill your feeds with those that promote body-positive content and body diversity. I’ve recommended some accounts here and here. Research has shown that this can improve mood, body satisfaction and body appreciation (16).

Try some activities that enhance embodiment, the feeling of living and being in our bodies. This might be yoga, giving yourself a foot rub or being in and connecting with nature. Activities that enhance embodiment have been found to help with the development and maintenance of positive body image (17).

Learn about Health at Every Size (HAES) as this works towards eradicating weight stigma which fuels negative body image and hinders the ability to appreciate your body. HAES challenges the notion of prescribed weight loss and supports body diversity and positive body image.