Excess weight can be uncomfortable, unattractive and unhealthy. Once weight loss is achieved, the result can be a "beautiful body" that everyone admires--a body that turns heads, stops traffic and leads to a better quality of life. Weight loss and body image are two entirely different concepts. Weight loss is a physiological change while body image is a psychological construct. In the pursuit to lose weight, it is easy to confuse the two.
Step 1
Acknowledge the difference. In a 2008 issue of the "Journal of Adolescent Health," psychologists defined body image as an individual's body-related self-perceptions and attitudes. A negative body image is linked to low self-esteem, low self-confidence, unhealthy eating/exercise behaviors, uncomfortable sexual experiences and emotional instability. Weight loss is the reduction of pounds on a scale caused by a caloric deficit.
Step 2
Understand the impact. Weight loss creates a physiological change in your body, that can change strength and endurance along with creating a leaner appearance. Your body image has a direct effect on your happiness. A 2003 issue of the "Journal of Women and Aging" revealed that body image is a major contributor to overall life happiness.
Step 3
Take action. Exercise consistently and incorporate fruit, vegetables, lean protein, oatmeal, sweet potatoes, water and brown rice into your diet to lose weight. Make a list of the various ways you are attractive to improve your body image. Start to wear clothes that flatter your figure, and surround yourself with people who love and support you.
Step 4
Document your progress. Create a "Healthy Body Journal" to make a daily recording of the types of exercises you completed and the progress you've made on various fitness goals, such as exercise consistency and healthier eating habits. Include a section for positive reflections to improve your body image. Each day, congratulate yourself on improvements in mood, focus and resilience.
Step 5
Prepare for the long haul. In 2001 the American College of Sports Medicine, a leading fitness research organization, said it takes four to six weeks of consistent participation in an exercise program to obtain significant improvements in fitness. Be patient with yourself, as the number on the scale may change more slowly than you may prefer. Stay proactive toward improving your body image each day by setting small goals, such as eating breakfast or drinking water, which will improve vitality and lead to optimal health and wellness.
Tips and Warnings
- Consult with your physician before attempting any exercise program.
Things You'll Need
- Journal
References
- "Journal of Women and Aging"; "Women's perceived body image: relations with personal happiness"; R. Stokes and C. Frederick-Recascino; Volume 15, Issue 1; 2003
- "Journal of Adolescent Health"; "Body Image and Self-Esteem among Adolescents undergoing an Intervention Targeting Dietary and Physical Activity Behaviors"; March 2007
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription"; ACSM; 2001
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