Unattainable body ideals often result in negative self-image, disordered eating, and reduced mental well-being. Diet culture glorifies unattainable perceptions of our bodies by equating thinness and body shape with health, morality, and self-worth.
Comparison is the thief of joy.
By reinforcing unrealistic beauty standards and linking self-worth to appearance, diet culture can lead to the normalizing of disordered eating patterns and extreme workouts. It not only distracts us from true health indicators, but also marginalizes diverse bodies. Normalizing body dissatisfaction at a young age can continue throughout life and shape a person’s perception of their body, skin color, physical features, hair texture, hair color, gender identity, and muscularity.
Body Trust
Body Trust is a practice of reconnecting with, and honoring, your body’s innate wisdom, needs, and signals. Rasa Nutrition is a certified Body Trust health provider. We offer nutrition counseling focused on Body Trust which involves shifting away from external rules or societal pressures about how your body should look, feel, or function.
We incorporate Body Trust principles that focus on fostering a deeper relationship with your body. A relationship based on respect, acceptance, and care. We will counsel you on listening to your body’s signals, respecting your body’s needs, rejecting diet culture, and fostering compassion towards your body.
You will learn how to listen to your body’s hunger and fullness cues without judgment. Rejecting diet culture and the expectations on what your body “should” appear as, allows for more compassion towards your body. Body Trust is important for our mental health, physical well-being, and emotional freedom.
Challenging diet culture involves rejecting food rules, distancing yourself from harmful media, and educating yourself on its impact. Let go of rigid eating patterns and adopt a more flexible approach to nourishing your body. Media accounts, or other influences, that promote diet culture or unrealistic body standards can skew your perception of your body image. By unfollowing these accounts, you can free yourself from their influence. That action aids in accepting and trusting your body’s wisdom. Additionally, educating yourself about how diet culture affects self-worth, and health, builds resilience against external pressures and helps to cultivate a more empowered mindset.
Daily Affirmations to Improve Body Image
Daily affirmations are easy and helpful ways to increase our self-love and perception. You can practice them daily by saying each of them in the morning to yourself, or writing them in a journal. You can also try practicing through mirror work. Try repeating affirmations to yourself, in front of the mirror, to reinforce positive self-talk.
Aligning daily affirmations with Body Trust reinforces a positive body awareness, challenging external influences, encouraging body acceptance, and building self-compassion.
Some daily affirmation examples:
My worth is not determined by my appearance.
I am learning to love and accept myself more each day.
My body allows me to move, love, experience life, and try new things. I am grateful for all it does for me.
I choose to focus on what my body allows me to do, not on how my body looks.
All bodies are unique and mine is no exception - I honor its individuality.
I am learning to let go of comparison - it does not serve me.
The size of my body does not determine the size of my value.
My body has carried me through challenges and joys, and I honor its strength.
It’s okay to have difficult days with my body - I am still worthy and whole.
Body Neutrality
Focusing on body gratitude and functionality can shift attention to what our body does for us rather than how it looks. The focus of body neutrality emphasizes that our feelings about our bodies should be observed without judgment. It can help to remind us that our bodies constantly change. Gratitude for what our bodies allow us to do and appreciating their functionality fosters respect and care for our bodies.
Our self-worth is not defined by physical appearance,
rather it is derived from intrinsic qualities and extrinsic passions.
One way to practice is by writing a gratitude letter to your body or by creating a list of body functions that you appreciate. For instance, you might express gratitude for your arms, because they allow you to hug loved ones or carry out everyday tasks. This practice encourages a deeper appreciation of your body’s capabilities, fostering a positive and respectful connection.
Becoming mindful of your internal body-related thoughts and actively challenging those that are unhelpful or negative can encourage body neutrality. When engaging with others, model body-neutral language by steering conversations away from appearance and using statements that emphasize non-physical qualities or functional attributes. This approach shifts the focus from looks to a broader, more meaningful aspects of self.
Practice mindful awareness by observing your body-related thoughts, emotions, sensations, and needs without judgment. Recognize that self-worth is not defined by appearance. Instead, direct your attention to other meaningful aspects of life, such as relationships, experiences, and personal growth. This shift in focus helps nurture a more balanced and accepting view of your body.
Complement people on qualities that are unrelated to appearance.
You are so much more than your physical appearance;
look into and appreciate the qualities that make you human.
10 things to say instead of “You look great.”
I always feel comfortable being myself around you, and that means a lot.
You always bring great insight into conversations. I learn so much from you.
Your sense of humor is sharp and thoughtful. It always brightens my day.
I admire how patient and understanding you are in challenging situations.
Your kindness is so inspiring, it makes a difference in every room you enter.
I appreciate how much effort you put into making things better for everyone around you.
Your loyalty and support make you a wonderful friend.
You are such a good listener; it's a gift to everyone who talks to you.
You radiate such positive energy!
I always feel happier and more at ease after spending time with you.
Move away from external expectations and develop a more balanced,
and empowered relationship with your body.
At Rasa Nutrition we believe that understanding and rejecting the harmful messages of diet culture can help you begin cultivating a healthier, more compassionate relationship with your body. Your self-worth is not defined by your physical appearance. Diet culture and societal pressures should not influence how you view your body. Instead, focus on rebuilding trust in your body’s natural signals, and honoring its needs, helping to cultivate a deeper sense of self-respect and body acceptance.
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