As a bariatric dietitian, I often encounter patients who have successfully lost weight but struggle with their body image. This is a common experience, and it’s important to understand that your body image doesn’t always change as quickly as your body does. In this issue, we’ll be exploring more on this topic, discussing ways to foster a positive body image after weight loss.

Understanding Body Image

Body image refers to how you perceive, think, and feel about your body. It’s influenced by various factors, including personal experiences, cultural norms, and societal pressures. After significant weight loss, it’s normal to experience a period of adjustment as your mind catches up with your physical changes.

Is There any Science Behind it?

Research has shown that body image is closely tied to self-esteem and overall mental health. A study published in the Journal of Obesity found that individuals who underwent bariatric surgery experienced improvements in body image, but these changes weren’t always immediate or linear.

Interestingly, neuro-imaging studies have revealed that our brain’s perception of our body can lag behind actual physical changes. This phenomenon, known as “phantom fat,” can persist even after significant weight loss, leading to a distorted body image.

5 Ways to Foster a Positive Body Image

1. Practice Self-Compassion: Treat yourself with the same kindness and grace you would offer a friend. Recognize that your body has been through significant changes, and it’s okay to have mixed feelings about it.
2. Focus on Function, Not Form: Appreciate your body for what it can do, not just how it looks. Celebrate new physical abilities you’ve gained through your weight loss journey. Trust me, those non-scale wins feel so much better than just seeing numbers move on the scale
3. Engage in Positive Self-Talk: Replace negative thoughts with positive affirmations. Instead of criticizing your appearance, focus on the progress you’ve made and applaud yourself for the healthy choices you’re making.
4. Wear Clothes That Fit: Don’t hold onto clothes that no longer fit. Wearing properly fitting clothes can help you feel more comfortable and confident in your new body. Make use of your tailor if you do not want to start buying new clothes just yet.
5. Set Non-Appearance Related Goals: Focus on health-related goals, like improving your strength or endurance, rather than solely appearance-based goals.
6. Surround Yourself with Positivity: Remove negative influences from your life who give critical comments about your body or weight loss journey. Instead, choose to spend time with people who motivate and support you. A positive social environment can significantly impact your self-perception and body image.

Tools to Help You Through

1. Mindfulness and Meditation: Apps like Headspace or Calm can guide you through mindfulness exercises to help you become more aware of your thoughts and feelings about your body.
2. Journaling: Keep a gratitude journal where you regularly write down things you appreciate about your body and your progress.
3. Cognitive Behavioral Therapy (CBT) Workbooks: These can help you identify and challenge negative thought patterns about your body. “The Body Image Workbook” by Thomas Cash is a popular option.
4. Support Groups: Joining a support group, either in-person or online, can connect you with others who are going through similar experiences.

Remember, developing a positive body image is a process that takes time. Be patient with yourself and celebrate the small victories along the way. If you’re struggling with persistent negative body image issues, don’t hesitate to reach out to a mental health professional for additional support.

Your body has carried you through an incredible journey of change. Now is the time to appreciate it for all it’s accomplished and continue nurturing it with healthy habits and positive thoughts.