Ditch Your Resolutions – Shake Up Your Self-Worth

Ditch Your Resolutions – Shake Up Your Self-Worth

Coming into 2019, did you have a ‘New Year, New Me’ attitude?

Did you set yourself radical resolutions in an attempt to instigate meaningful change in your life?

The ‘all or nothing in the New Year’ attitude is a dangerous one.

Basing your self-worth on the ability to reach an unattainable goal is automatically setting you up for failure.

If you are setting goals that are unrealistic on the 1st January, unfortunately, they are still going to be unrealistic goals throughout the year. 

When you are unable to immediately satisfy these unrealistic expectations, you may become disheartened, and disappointed with yourself and your inability to achieve.

The reality is, these goals were never achievable in the first place, so no meaningful change can occur in this mindset.

Toxic Comparisons and Toxic Endorsements by Toxic Celebrities

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So often your ‘resolutions’ are influenced by what you see on social media or in magazines, without realising the underlying toxicity of comparison.

How many times have you seen an Instagram picture of a ‘skinny’ Instamodel, compared yourself, and not felt good enough or that your life wasn’t interesting or exciting?

This kind of comparison is deeply toxic and unhealthy.

When you compare yourself to others, you are doing yourself a disservice.

Furthermore, how many times have you seen celebrities endorsing weight loss products like ‘flat-tummy-tea’, ‘appetite suppressant lollipops’, or ‘skinny shakes’?

Have you ever purchased, or thought about purchasing these products under the promise they will make you look like these celebrities?

The unfortunate truth is that these products are unhealthy, laxative-based or stimulant-based, and provide your body with none of the nutrition it needs to function well.

These products will not make you look like a celebrity or give you the life of a celebrity (everything in your life will be the same and nothing will have changed).

In the New Year especially, celebrities take advantage of people hoping to better themselves by using exploitive phrases like ‘did you overindulge at Christmas?’ or ‘how to lose that holiday weight’.

They then market these expensive products with an exclusive discount code, which is usually a variation of their name, to track how many customers they are bringing in and their subsequent commission.

It’s imperative to remember that these celebrities are being paid hundreds of thousands of dollars to promote these products to their impressionable fan base.

The Truth Behind ‘Perfection’

These celebrities will never cite what has really given them their aesthetics:

  • Plastic surgeons;
  • Nutritionists;
  • Personal trainers;
  • Personal chefs;
  • Photoshop artists, and
  • Other lifestyle elements that most of the general population will never have access to.

Therefore, it is so important to recognise when you are under toxic influences, and realise how they are affecting your self-worth, self-esteem, life satisfaction, happiness and ability to self-love.

Change of Attitude and Self-Love Endorsements by Ethical Celebrities

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Thankfully, more people in the spotlight are encouraging a change in attitude and calling out this harmful agenda.

A great example of this is Jameela Jamil, an actor in ‘The Good Place’…

In regard to scrapping all-or-nothing New Year’s resolutions, she encourages her following to ‘stop with the crazy diets, and instead of radical self-change, to strive for radical self-love this year!

This is a wonderful, empowering and uplifting quote; a refreshingly honest celebrity stance.

This is a woman to follow!

My personality is beyond all measurement!

Jameela herself suffered from an eating disorder.

‘I was the teenager who starved herself for years, who spent all her money on these miracle cures and laxatives and tips from celebrities on how to maintain a weight that was lower than what my body wanted it to be’. 

This is a classic example of the miseducation that influences young people, and how it can affect people well into adulthood. Jameela’s perception of self, much like most of us, was radically altered by mainstream media and social normalities. 

In response to the toxicity in the media, Jameela founded the i_weigh campaign, arguing that the true value of you cannot be measured on scale.

We are worth so much more than that.

Who we are is far more complex.

We are comprised of so much more.

And thus, i_weigh was born.

Related: Be More Confident By Growing Your Self-Worth

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Find Your Supportive Squad!

Start following people on social media who care about the betterment of other people and surround yourself with people and messages that lift you up and inspire you!

Stop following people on social media with unhealthy and toxic messages that make you compare or pull your self-worth down. If the message tear you down and make you feel awful about yourself, click un-follow or BLOCK!

Focus less on comparison, and instead practice gratitude about your uniqueness, because no one else is quite like you!

Appreciate what makes you, YOU!

Rather Than Setting Resolutions, Practice Self-Love!

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The person I am all-year-round is worthy of self-love!

This year, I challenge you to ditch your resolutions, and instead actively practice self-worth and self-love all year round.

At the end of the day, and all year round, you’re worth your weight in gold.

If you are stuck in a cycle of yo-yo dieting, body dysmorphia or disordered eating behaviours such as Binge Eating or Emotional Eating, Fit Minds & Bodies Clinic can help you.

We help you to get to the root cause of your unhealthy patterns and behaviours that are keeping you stuck. 

We will support you to reach balance and sustainability for your health and happiness.

If you are ready to get off the rollercoaster, book an appointment with Fit Minds & Bodies Clinic today!

Change How You Think and Feel About Your Body

Change How You Think and Feel About Your Body

Body shame and hatred is one of the most common issues faced by mainly females, but also males, in today’s world.

The connection between body and self has been significantly blurred.

Many males and females identify their own self-worth and self-image solely on their looks and body.

Society is teaching beliefs that:

  • The female body needs to be slim, tall, tanned and ‘beautiful’, and
  • The male body needs to be muscular, tall and tanned.

Without these attributes, society tells you that you do not deserve and cannot be:

  • Happy;
  • Healthy, or
  • Successful

This has a very dangerous impact on not only the psyche, but also on health, leading to long-term effects and potentially death, from such things as:

  • Anorexia;
  • Bulimia;
  • Anxiety;
  • Depression;
  • Addiction;
  • Cosmetic Surgery;
  • Plastic Surgery, and
  • Even Suicide.

The culture of self-image and body-image is only getting more ingrained.

We are seeing more and more boys with Eating Disorders and Body Dissatisfaction more than ever.

We are seeing children as young as 5 years of age with Eating Disorders and Body Dissatisfaction.

The good news . . . 

Body-image, body shame and body hatred are not fixed entities and can be changed.

Throughout life stages, the body changes, and you need to change and become flexible with it.

Just as you are not perfect, neither is your body, or will it ever be (even with surgery)!

To develop a positive body-image focus on the following things:

Three (3) Tips to Improving Letting Go of Body Shame and Improving Your Body Image

Tip #1 – Change How You Think About Your Body and Yourself

ACCEPT THE BODY YOU WERE BORN WITH!

You have the power to mould or shape it, so it feels healthy, strong, and flexible.

Trying to make your body look like someone else’s or conform to society’s concept is unachievable.

What is achievable is knowing that, you have the control and power over your own body as well as the power to accept and love yourself unconditionally. 

 

Tip #2 – Change How You Feel About Your Body and Yourself

Everyone is unique!

There is not another human being on the planet like you.

If you are unique then why are you conforming to the negative messages provided by everyone else?

It is time for you to decide about your own body-image.

Ask yourself:

If I did not know about any expectations from society about body size, shape, weight etc., what would I really think about my body?

Are my thoughts ONLY the product of societal expectations?

Be your own best friend . . .

Every time you say something critical or judgmental, ask yourself if you would say this to your friends.

If the answer is no, then you are being too harsh, and it helps you to change your response to yourself.

 

Tip #3 – Let Go of Body Shame and Hate Talk and Praise Your Body and Yourself 

I am so fat, ugly and disgusting

I am so embarrassed and ashamed by you

I can’t stand looking at myself

How did I even get here?

Do you say some of these things to yourself and your body when you look in the mirror?

If so, you need to change what you say to your body and yourself.

Here are a few things you can say to yourself when you find negative self-talk creeping in about your body and yourself:

  • My body is my home and I will not tear it down.
  • Hating my body does not change my body.
  • Health is not just about what I’m eating or what I look like. It is also about what I am thinking and saying to myself.
  • I will stop rejecting my body and embrace my body.
  • I accept and love myself for who I am now in this moment.

A body size, shape or weight will never make you happy or successful, if you are not happy within yourself and value who you are. 

People who have a healthy body-image have healthy self-esteem and self-acceptance.

When you are free from negative body-image you have more freedom to spend time on things you enjoy.

By being the best version of yourself you will find how to be happy and your true purpose and meaning in life.

If you struggle with poor body-image, self-esteem or self-acceptance, contact Fit Minds & Bodies Clinic today.

At Fit Minds & Bodies Clinic we can help you break free from negative thinking that maintains your poor body image and comparisons.

We will help you become the best version of yourself and build a life filled with satisfaction, balance, health and happiness.

Negative Body Image Causes Obesity

Negative Body Image Causes Obesity

Contrary to earlier claims that Depression causes Obesity among youth, a study from The University of Texas (UTHealth), found that negative body image increases the risk for Obesity among adolescents.

The study found that adolescents who perceived themselves to be overweight, despite not being overweight, were more likely to be Obese one (1) year later.

The study found that negative body image is the mediating risk factor lying between Depression and Obesity, among adolescents.

Females in the study group were found to be three (3) times more likely to be Obese at the one-year mark.

This shows that negative body image has a greater and faster impact on weight gain and Obesity than Depression.

A previous study by UTHealth, only looking at Depression and Obesity, found that participants who were depressed were twice as likely to become obese only six (6) years later, implying a cause-and-effect relationship.

Negative body image has been associated with Depression and other psychological issues including Eating Disorders, disordered eating behaviours, unhealthy eating and inactivity.

Those with negative body image tend to:

  • Overeat;
  • Eat unhealthy foods;
  • Eat less fruits and vegetables;
  • Cutting out food groups;
  • Restricting food intake;
  • Over-exercise, and/or
  • Rarely engage in exercise or other physical activity.

Negative body image and Obesity go hand in hand – when you have a negative and poor body image, it is difficult to create true change for weight loss, health and happiness.

Some things you can do to improve your body image are:

  • Stop or reduce engaging in social media and media;
  • Stop comparing your body to others;
  • Accept the body you were born with;
  • Let go of body shame and hate talk;
  • Praise your body and yourself;
  • Reduce processed foods and drinks;
  • Feed your body unprocessed and healthy foods;
  • Drink more water;
  • Move more for enjoyment;
  • Build self-compassion, and
  • Celebrate yourself for who you are today.

Overcoming a negative and poor body image can be difficult, especially if it is something that has been created over time.

If your body image has resulted in low Self-Esteem, Disordered Eating Behaviours and/or Eating Disorders, then Fit Minds & Bodies Clinic can help you with personal support.

Fit Minds & Bodies Clinic understand your struggles, and provides you with information and support, to help you overcome the behaviours and beliefs maintaining Disordered Eating and/or Eating Disorders

Thinking you are fat makes you fat

Thinking you are fat makes you fat

In our society striving to be thin, and keeping up with the unrealistically thin bodies of celebrities, causes many to perceive themselves as ‘fat’ when they are not.

Now we have proof that thinking you ‘are fat’ WILL MAKE YOU FAT!

A study by Cuypers and colleagues at the Norwegian University of Science and Technology found that 78% of girls who ‘felt fat’ in their teen years actually became overweight or obese in adult life.

Most importantly, it was noted that waist circumferences that classified them as obese, not BMIs.

“Perceiving themselves as fat even though they are not may actually cause normal weight children to become overweight as adults,” says Koenraad Cuypers, a researcher at the Norwegian University of Science and Technology.

Some of the reasons for the link between thinking and being fat in later life may start with behavioural changes found in teens who think they are fat.

Some of the behavioural changes may continue into adulthood and include:

Disordered Eating Patterns

As a teenager, disordered eating patterns such as:

  • Skipping breakfast;
  • Skipping other meals;
  • Restricting food intake, and 
  • Dieting etc…, 

negatively affect metabolism, stress, hormone production and brain function as you grow into an adult. 

Stress

Stress, anxiety and obsession about:

  • Weight;
  • Dieting;
  • Food, and 
  • Exercise, 

produce stress hormones that affect metabolism, hormone production, brain function and fat retention (particularly abdominal). 

Dieting

Going on and off restrictive diets cause stress to the brain and body and changes the function of all aspects of the brain and body.

“Thinking fat” and then “getting fat” is not limited to teenagers.

 

According to the article, “Similar studies have previously been conducted in normal weight adult men and women.

These studies have also shown an increase in weight over time in those who perceived themselves as too fat.” 

Society and the Struggle For the Ideal Body

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If you type “ideal body” into a google search there are many articles about what the ideal body should look like and even “programs” to reach the “ideal body”.

When you look at the magazines in the rack when you are buying your groceries you are bombarded with glossy, “perfect” and photoshopped women and men. 

When you scroll through your social media you are constantly bombarded with images of people with filters and poses to make them look a specific way.

You will notice when a celebrity, or someone with a lot of followers posts a picture of themselves to their feed, people comment on their body – positively and negatively. 

Society has a major impact on the way we perceive ourselves and this can lead to many health issues including:

  • Extreme dieting;
  • Over-exercising;
  • Eating disorders, or
  • Disordered eating such as Binge Eating and Food Addiction. 

The social pressure present in your life, can not only lead to physical health issues but can also lead to poor:

  • Self-esteem;
  • Self-image;
  • Body-acceptance;
  • Self-confidence;
  • Self-worth;
  • Self-belief, and
  • Much more. 

Be a Role Model for Teens

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It is essential to provide a buffer between society beliefs and the media and our teens.

Parents, teachers and other key people, in teens lives, need to become healthy body role models.

How often do you find yourself, as an adult, looking in the mirror and saying “these jeans make my butt look big,” or asking someone “does this outfit make me look fat?”

As teenagers go through adolescence they mimic the behaviour of the adults around them. 

Most importantly though, is acknowledging role models for their positive internal qualities such as kindness, sharing, courageous, forgiving etc.

The best gift you can give your children is the gift of teaching them how to treat others with respect, kindness and humility.

Love Yourself and Your Body

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Change your Language

It starts and ends with you!

Small actions can make a big difference.

If you wouldn’t say something to your best friend, why are you saying it to yourself?

Every time you talk to yourself and look at yourself in the mirror, you have the choice to lift yourself down or lift yourself up.

The more you embrace being positive accepting and confident about who you are and your body NOW, the more energy and happiness levels will naturally increase. 

Balance is the Key

Balance the not so healthy foods with healthy food.

If you are eating at least 80% healthy food every day you should reach a healthy balance as you change eating habits.

For example, if you have a creamy pasta bake, add 3-4 vegetables such as carrot, broccoli, peas, cauliflower, pumpkin etc.. 

Keep Moving

Look for opportunities to be active.

Cliché as it sounds, it does work:

  • Take the stairs instead of the elevator;
  • Park further away at the shopping centre;
  • Go outside with the kids and play;
  • Go Swimming, and
  • Do whatever is enjoyable for you to get your body moving. 

Feel good about just being you

Listen to yourself, your body and use your intuition to continue to learn about yourself and grow.

Along your journey be positive, kind, caring and understanding.

Allowing yourself to accept yourself empowers you to:

  • Acknowledge who you are;
  • Celebrate yourself, your achievements and milestones;
  • Change for yourself, without comparison or judgement, and
  • To be the person you want to be. 

If you are struggling with weight issues and/or Disordered Eating, Fit Minds & Bodies Clinic can help you get to the underlying issues of your health problems.

We specialise in weight management, Food Addiction and Disordered Eating such as Emotional Eating, Stress Eating, Binge Eating, Night-time Eating, Dieting and More.

Fit Minds & Bodies Clinic can help you build the life that you want and become the person you to be through a process of education, skill development, healing and achievement.

No to Dieting, Yes to Health!

No to Dieting, Yes to Health!

Weight loss has become an obsession, a modern vanity fair!

Many people resort to drastic measures in an effort to lose weight.

According to the the Sun Corp, Australians are spending as much as 8.5 billion dollars every year on gym memberships, sports equipment, and on the latest weight loss programs and wellness fads.

However, according to the Heart Foundation Australians are spending 7.16 Billion dollars on fast food every year.

There is certainly a conflict between trying to lose weight and eating junk food!

This is part of the pattern that we see when we look at why dieting doesn’t work and the yo-yo dieting effect.

Many people tend to constantly flip between either being on an exercise and diet plan or off it!

There appears to be no balance or healthy lifestyle trend.

Extreme Dieting Linked to Poor Health 

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Yo-yo dieting and repeatedly losing and regaining weight is linked to negative health issues including but not limited to:

  • Cardiovascular Disease, 
  • Diabetes, 
  • Immune Dysfunction, 
  • Osteoporosis, 
  • Anxiety, 
  • Depression, 
  • Anorexia, 
  • Bulimia, 
  • Binge Eating Disorder, and
  • Disordered Eating Behaviours.

Research conducted by Utrecht University in Holland found that dieters don’t actually reduce the amount of food they eat.

However, they attach emotions to eating and food and this impacts’:

  • Feelings of guilt;
  • Loss of pleasure of eating, and
  • Stress levels.

Therefore, if the emotional emphasis of eating and food intake are decreased or eliminated then food just becomes food!

People can eat for nutrition, for enjoyment and this may reduce and/or stop emotional eating or some aspects of binge eating.

The Link Between Dieting and Emotions

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When we put pressure on ourselves to be perfect, that leads to a whole heap of emotions like guilt and shame, as well as stress.

Once we feel stressed, the stress hormones in our system are so elevated that they need to feed and that’s when we blow the diet.

The stress hormones are hungry hormones and they cause us to reach for high calorie foods like junk food.

Then we tend to feel guilty.

Society has greatly influenced the notion that for a person to be accepted, to belong, then they need to be a certain size!

It is also believed that a certain number on the scales, clothing size and/or body shape will make a person happier, more successful, and more attractive.

This is far from the truth!

The truth is: YOU ARE UNIQUE!

You’re already beautiful, just as you are!

If you want to lose weight, your goal should be focused on being healthier and living a healthy lifestyle – not a smaller waistline that is supposedly going to magically fix all of your woes or help you to live the life you dream of!

You and your life reflect a unique person.

You are much more than:

  • What the numbers on the scale;
  • The size on your clothing tags, or 
  • The shape of your body. 

Realise that food and your body are not the enemy, and learn how to create a healthy life with food.

Identify your passions in life and confidently pursue them to live a life filled with:

  • Fun,
  • Health;
  • Balance; 
  • Happiness, and 
  • Quality relationships.

If you are ready to back free from yo-yo diets and discover what it really means to be healthy and uniquely confident in who you are, then get in touch with Fit Minds & Bodies Clinic today.