Body Positivity (aka BoPo) VS Bad Body Image Days

Body image can seriously affect your hunger cues and eating habits can’t it? Many of our clients note that when they have a bad body image day, they are twice as likely to lean into using disordered eating behaviors that day. Whereas, on better body image days, they may try out a fear food and listen to what their bodies need without much guilt or shame. They go on to say, however, that usually after one of their better body image days they experience guilt or shame and sometimes another bad body image day. Ugh.

Certain behaviors can be a “set up” for the bad body image spiral. For instance, if you look in the mirror or step on the scale you may begin to have negative thoughts ( ie. “I look fat,” “I should not weigh this much,” “Why do my arms look like this?”), and then your brain immediately thinks of 50 ways to change your body to find some semblance of control for the out of control feelings you’re experiencing. You may also begin to think of ways to cut out certain foods or calories, or you may even try to fit in an extra workout or two. The comparison and competition is overwhelming.

All of these thoughts and feelings can lead to a deafening noise (sometimes called food noise) that drowns out your logic and hunger cues. You forget that you actually need a certain number of meals and snacks each day to function and that over-exercising leads to injury, inflammation, and stress on the body. You forget to recognize (or forcibly overlook) that you need to eat from all food groups. You also forget that restricting is not sustainable and will lead you down an even deeper hole (mentally and physically).

So what do you do in these moments? This is where a plan can be handy. Stick to what you know makes you feel good. This means wearing clothes that fit you well (whether that be baggy or more form-fitting), incorporating movement that improves your mental health, eating meals and snacks you know will nourish your body (but not overwhelm…this is not a day to tackle a fear food), and letting go of body checking and the scale. 

Remember body positivity doesn’t mean you have to wake up and love your body. Maybe you wake up and approach your body in a neutral way. Being grateful that you got some rest last night or that your body could take the dog for a walk are some good examples. It’s on these days that you might even try a new food or check things off of your recovery bucket list. One of our clients recently allowed herself to try a new restaurant in town and another allowed herself to wear a peice of clothing that she that she had been avoiding. And guess what? They both survived and wore proud of themselves for the work they had done.

If you are struggling with your body image and/or attuned eating, consider booking an appointment to see us. We can help you develop a game plan to work on your relationship with food and get to a better place both mentally and physically!

Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C