Tips for Body Acceptance

Have you ever felt like your body isn’t “good enough”? In a world hyper focused on appearances, endless diet and weight loss trends, and beauty standards that are constantly changing, it’s easy to struggle with body acceptance.

The truth is, your worth is not defined by your weight, size, or appearance. Learning to accept your body right here and now can improve your mental health, self-confidence, and overall well-being. If you’re on a journey toward body acceptance, here are some practical tips to help you develop a more positive relationship with yourself.

1. Get Curious About Negative Thoughts

Our thoughts about our body impact the way we see ourselves. When we tell ourselves, “I hate my body” or “I need to lose weight,” or, “I can’t be happy until I change this part of my body” it reinforces a negative body image.

• When a negative thought about your body pops up, start by simply noticing that it is a judgment thought. Gently notice with curiosity how self-judgment thoughts impact emotions and then our actions towards ourself
• Try self-compassion. Self compassion could sound like, “My body is doing its best to support me.”

2. Unfollow Social Media Accounts That Lead to Negative Comparisons

Social media can be a huge trigger for body dissatisfaction, especially when edited images and mis-information regarding diet and exercise bombard our feed.

• Unfollow accounts that lead to self-judgements or negative comparisons
• Follow creators or accounts that promote self-acceptance, diversity, or non-diet content
• Follow accounts that have nothing to do with health, fitness, or diet

3. Decrease Body Checking & Comparing Yourself to Others

Do you catch yourself pinching your body, checking your reflection constantly, weighing yourself daily or comparing your body to others? Body checking can keep us stuck and preoccupied with small imperfections and changes that can lead to even more body checking, which then maintains an over focus on weight and shape and increases body dissatisfaction.

• Reduce mirror-checking and trying on clothes that no longer fit
• Toss the scale, or at least reduce your use of it
• Wear clothes that are comfortable that allow you to reduce checking behaviour
• Gently notice the urge to check, name it then redirect. “I’m noticing the urge to check right now”

4. Focus on What Your Body Can Do

Your body is so much more than and object and more than its appearance. Your body helps you move, laugh, create, and experience life. Shifting your focus to what your body does can help improve body acceptance.

• Start a gratitude journal. List the things you appreciate that your body can do
• Engage in activities around joyful movement and embodiment
• appreciate connection with others
• engage in creative activities and hobbies

5. Ditch the Diet Mentality

Diet culture teaches us that our bodies are projects to perfect and fix, but restrictive eating patterns and weight cycling can be harmful both physically and mentally damaging in the long run.

• Learn about intuitive eating, a self-care framework that includes learning to trust your body
• Let go of “good” vs. “bad” foods

(If you struggle with disordered eating or an eating disorder, consider reaching out to a non-diet dietitian or Psychologist that specializes in treating eating disorders for support. If you are in Calgary, check out our post on Eating Disorders and Therapy for resources).

6. Set Boundaries and Surround Yourself with Supportive People

Your environment plays a role in how you see yourself. Setting clear boundaries about how you want to speak about your body and other peoples bodies can make a difference. You don’t need to participate in conversations that focus on weight, dieting and appearance to connect with others.

• Spend time with friends who don’t obsess over weight and appearance
• Join body positivity communities (online or in-person)
• When someone makes body related comments, redirect the conversation to another topic
• Set clear boundaries. “I don’t talk about weight or diets”

8. Explore Body Neutrality

Sometimes loving our bodies and ourselves feels overwhelming or even impossible. That’s where body neutrality comes in. Body neutrality can be especially helpful on days when self-love feels out of reach. It offers a middle ground that’s rooted in respect, care and kindness.

• Practice noticing judgement thoughts with curiosity
• Shift your focus away from appearance and focus on treating your body with respect and kindness
• Decentralize your body and spend time focusing on things other than your body

Final Thoughts: You Deserve to Feel at Home in Your Body

Body acceptance isn’t about loving how you look all the time. It’s about respecting, appreciating, and taking care of your body, no matter its shape or size. You are more than your appearance and deserve to feel comfortable in your own skin. Your body is worthy of kindness and compassion. Remember, body acceptance is a journey. Make room for bad body image days along the way, and focus on small shifts over time to create change.

Next Steps: Start Your Body Acceptance Journey Today

Need support? Consider therapy with a Psychologist that specializes in body image and eating disorders. We offer in-person sessions at our Calgary office and virtual appointments throughout Alberta. If you’re ready to start your healing journey, reach out to see if therapy with us is right for you. Head over to our Contact Page to get in touch.