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

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.

Diet Food – Not So Healthy Food

Diet Food – Not So Healthy Food

Australia’s leading nutritionists and diet experts tested the nutritional value of diet foods produced by weight loss companies.

The findings were surprising!

It was found that pre-packaged weight loss foods have poor nutritional quality!

This finding comes soon after another study that was released that found that, some Weight Watchers packaged products actually contained more kilojoules, when compared with other brands.

The Weight Loss Industry is worth $650 billion per year with 2.3 million Australians buying into the messages and marketing hype.

Could these programs and companies really be helping you lose weight or getting you ‘hooked’ on their foods, so you come back again and again?

So What Exactly is in Those Pre-Packaged Foods?

The Australian Women’s Weekly essentially dissected frozen meals, produced by the ‘big’ weight loss companies in Australia like Jenny Craig and Weight Watchers.

The basic components were broken down, identified, weighed and then sent off for analysis.

These are promoted as diet foods to help you to lose weight and be healthy however, the results debunked the claims promoted by the packaging and marketing claims, as well as the nutritional panel.

For example, the Jenny Craig’s Crumbed Fish & Wedges meal was found to have potato wedges as the biggest component in the meal at 38%, which is not an indication of a balanced main meal.

The same meal also has beef tallow or beef fat (a source of saturated fat) as its second biggest component.

Jenny Craig Responds to Women’s Weekly

Jenny Craig responded to questions about their pre-packaged frozen diet meals. 

This is in response to a test finding that discovered that Jenny Craig’s meals, are not conducive to a well-balanced meal and contain saturated fat.

The responses by Jenny Craig tend to skirt around some of the issues.

See what you think about their responses and determine if you think that they are a positive or negative influence in the weight loss industry.

Fit Minds & Bodies Clinic specialises in helping people with Disordered Eating & Weight Issues including Food Addiction.

Dieting and diet foods actually makes the issue worse.

Stop the negative cycles of dieting and find out how to empower yourself to change for long-term health and happiness.

If you would really like to know what your relationship to food is and recommendations to suit your situation – take the quiz today! 

Take this FREE 3-minute QUIZ to Find Out What’s Triggering Your Sabotaging Patterns and Keeping You Stuck in Yo-yoing Cycles

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I’ll Be Happy When…

I’ll Be Happy When…

On some level, does a part of you which secretly believes that when you reach a particular goal that life will improve or the burdens of the past will just disappear?

This is the ‘Fairytale’ Syndrome . . .

When we were children, we believed in fairytales with a happy ever after ending.

As we grow up we still hold on to this same belief or fantasy.

We want a happy ever after ending amongst the true reality of life.

Even though we may not consciously believe in this or purposefully put our lives on hold until we reach a happy ever after, we do.

It is like watching a movie when it gets to an exciting bit and you hold your breath, urgently anticipating what is going to happen next.

This is what many people tend to do in their own life.

There seems to be a period of holding your breath or not living life to its fullest in anticipation for the ending or end result.

The focus is on the goal and everything hinges on the end result and many people either:

Reach their goals and find that:

  • Nothing has changed;
  • They are exhausted and they relax, or
  • Return to old habits out of disappointment, exhaustion and grief.

OR

Never reach their goals as the reality of the goal is so unrealistic that they:

  • Can only maintain the rigid lifestyle or program for a limited time;
  • They return to their existing habits feeling like a failure, and
  • Become disillusioned with life and depressed.

This all results in the yo-yo effect which pulls down our:

  • Self-esteem;
  • Confidence;
  • Efficacy;
  • Belief in ourselves, and
  • It begins to alter our identity.

5 Tips to Avoid Fairytale Syndrome

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To avoid the Fairytale Syndrome and yo-yo effect you can follow these five (5) simple, yet effective tips:

Tip #1 – Know Your End Goal and Reduce It

Most of the time we set unrealistic and unachievable goals which leads to disappointment and loss of motivation.

Know what your outcome goal/end result is and reduce it by at least 20%.

If you have a weight loss goal of 20kg – your new weight loss goal is 16kg.

Tip #2 – Set Realistic Goals

By setting unrealistic goals we set ourselves up for failure from the start.

Set a realistic deadline and add 30% e.g. if your deadline is 3 months (90 days)  – your new deadline is (90 + 27 = 117) = almost 4 months.

Tip #3 – Focus on the Journey

Look at the process and stop looking at the end result – LIVE LIFE NOW!!!

Find fun ways to help you achieve your goals.

Things that are going to get you excited about moving closer to your goal.

If you do fun and exciting things, your goals don’t feel like a chore and you may even achieve them ahead of schedule!

Tip #4 – Measure your progress

Look for progress – at least 8 different ways that are not the ways you have previously gauged progress.

Have fun with this too!

Tip #5 – Achievement charts

Create an achievement chart with lots of bright colours, stars, quotes and things that have been achieved.

Even the smallest thing can be an achievement and needs to be celebrated.

This will help when times are tough or you feel as though you have made no progress or feel like falling off the wagon.

It is a real motivator!

By using these guidelines to make small and achievable goals, instead of focusing on the end result, you will see improvements in your body and your mindset.

If you are struggling and feel like you would like guidance moving towards your health and happiness goals, why not get in touch and book an appointment.

Booking an appointment with Fit Minds & Bodies Clinic can help you:

  • Live in the now;
  • Have fun with reaching goals;
  • Create an exciting and fun process for true change, and
  • Help you enjoy the journey instead of focusing on the end result. 

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