Counseling Center

Developing a Healthy Body Image

Here are some guidelines (Adapted from BodyLove: Learning to Like Our Looks and Ourselves, Rita Freeman, Ph.D.) that can help you work toward a positive body image:

Listen to your body. Eat when you are hungry.
Be realistic about the size you are likely to be based on your genetic and environmental history.
Exercise regularly in an enjoyable way, regardless of size.
Expect normal weekly and monthly changes in weight and shape.
Work towards self acceptance and self forgiveness- be gentle with yourself.
Ask for support and encouragement from friends and family when life is stressful.
Decide how you wish to spend your energy -- pursuing the "perfect body image" or enjoying family, friends, school and, most importantly, life.

Think of it as the three A's

Attention: Refers to listening for and responding to internal cues (i.e., hunger, satiety, fatigue).

Appreciation: Refers to appreciating the pleasures your body can provide.

Acceptance: Refers to accepting what is -- instead of longing for what is not.

Healthy body weight is the size a person naturally returns to after a long period of both non-compulsive eating* and consistent exercise commensurate with the person' s physical health and condition. We must learn to advocate for ourselves and our children to aspire to a naturally determined size, even though that will often mean confronting misinformed family, friends, and media advertising again and again.

*Simply stated, non-compulsive eating means eating when you are hungry and stopping when you are satisfied. This involves being able to distinguish emotional hunger from physical hunger, and satiation from over fullness.

Judy Lightstone, M.F.C.C. is a licensed Marriage, Family, Child Counselor in Berkely, CA. She has a private practice where she works with individuals and couples. Visit her website at www.psychotherapist.org. Permission for use granted by Judy Lightstone

Websites:

Eating Disorder specific:

http://www.aedweb.org/

http://www.anred.com/

http://www.bodycage.com/

http://www.caringonline.com/eatdis/topics/bodyimage.htm

http://hec.osu.edu/bitf/

http://www.gurze.com/

http://www.mirror-mirror.org/eatdis.htm

http://www.something-fishy.org/

http://suewidemark.com/fat-fit-new.htm

http://www.nationaleatingdisorders.org/nedaDir/files/documents/
handouts/MaleBI.pdf