It’s no secret that society has all sort of ideas about what the perfect body should look like. We see these  bodies glorified in advertisements that follow us from billboards on the highway to the screens of our phones.

There are also no shortage of suggestions on how to have those perfect bodies as our own. A recent study showed that 40% of people have tried a fad diet to lose weight (Sundried). A fad diet is defined by the University of Pittsburg Medical Center as “a popular diet that promises fast weight loss with minimal effort and quick results.”

As people try to lose weight, they do so in a bad state of mind, trying to “fix themselves”. In a U.S. News article, board-certified internal medicine physician Dr. Kevin Campbell said, “This type of thinking can be destructive. Rather than focusing on the good that can come of weight loss – such as better health, a longer life, more enjoyment in everyday activities and the prevention of diabetes and heart disease – these folks focus on negative thoughts. Ultimately, a negative mindset leads to failure.”

So, here’s the truth: you don’t need to lose weight in order to become healthier and boost your self esteem.

Setting Body Goals Beyond the Scale

Setting goals that rely on your scale can be unhealthy. Julie Duffy Dillon RD, owner of BirdHouse Nutrition Therapy, said, “I don’t use the scale as a measure of progress because for most people it keeps the focus off health and promotes unhealthy attitudes toward body image and self worth.”

Instead of focusing on your weight, here are some ideas for goals that can improve the overall health and functionality of your body:

• Practice yoga weekly
• Drink your recommended amount of water per day
• Be in bed for at least eight hours before you have to get up
• Practice meditation, relaxation, and stress management techniques such as meditation or journaling
• Make it a goal to move (walk, run, dance, hike, whatever gets you moving) for at least thirty minutes a day
• Lift weights twice a week
• Keep a food diary to be more mindful of your food intake
• Stop feeling guilty after you eat a big meal
• Plan healthy snacks and meals that you enjoy
• Aim to eat five to nine servings of varied fruits and vegetables per day
• Go through this 30 Days to Change worksheet

Try to reframe your goals of a ‘better body’ as something you’re doing out of love for your body rather than out of dissatisfaction! If you’re looking to make concrete goals that you can track, check out this article on SMART goals by clicking here.

However, if you think that you do need to lose weight, you can make an appointment with one of our providers by calling (800) 321-5043 and discuss what a healthy weight would look like for you. If you discover you do need to lose weight to live a healthier life that’s okay! Just try to focus on the fact that you’re making positive eating and activity choices to celebrate your body, not to punish it.

Building Self Esteem

If you’ve been stuck on a weight loss cycle of losing and gaining weight, it can feel like you’re a “failure” when you’ve gained your weight back and a “success” when you’ve lost it. When your self esteem is tied to a number on the scale, it’s constantly in flux.

One way to break that cycle can be through building your self esteem. So, how do you go about doing that?

Our Behavioral Health Therapist Allison Mendoza suggests “finding a source of inspiration like a theme song, mantra, or quote, that helps to motivate her.”

You can see one of her favorite quotes on the left.

You can also check out the infographic below for more ideas on how to build self esteem.

Building your self esteem can help you connect with yourself and realize that you are so much more than your weight and your physical appearance! You are incredible just the way you are.

If you would like to learn more about developing your self esteem and think it would be beneficial to speak with one of our Behavioral Health Therapists, please call (800) 321 5043 to schedule an appointment.