Did you begin reading this hoping to find a juice cleanse, Ab workout, or diet tips? I’m sorry to disappoint you. We’re going much deeper today.
Recent research* shows:
- 80% of women in the United States don’t like how their bodies look.
- 34% of men are dissatisfied with their body.
- 80% of 10 year olds are afraid of being fat.
- 53% of 13 year olds are dissatisfied with their bodies and that number increases with age reaching 78% by age 17.
- 82% of American families are “sometimes” or “very often” on diets.
What??!? Where is all this coming from? A large part of this is due to the influences of media, especially social media, and societal norms.
- On a typical day, the average American child watches 3 hours of television.
- Children ages 8-18 spend 7.5 hour per day engaged in some type of social media.
- The average supermodel is 5’10 and 110lbs, but the suggested healthy weight range for a 5’10 female is 150-185lbs. So, media is suggesting “beauty” is being approximately 50lbs underweight.
- Social media exposure is proportionately associated with decreased self esteem and increased body dissatisfaction.
Hopefully these statistics have your attention and maybe a reasonable amount of shock and/or concern. Warmer temperatures typically mean less clothing and more body exposure, not to mention swimsuit season. So, it seems like the right moment to discuss this topic.
Poor body image impacts our mental health. The expression of poor body image affects how our children see themselves and how they evaluate their self worth. A preoccupation with body image may limit the enjoyable activities we participate in from attending events to playing with our kids. Modeling healthy behaviors and body confidence at every size improves our own wellbeing, but also teaches the next generation to be healthy, active, and happy. Easier said than done, so here are a few tips to help boost body confidence and be a great role model.
- Check in with yourself about body image.
- Consider how you may be expressing this. Our children are listening to everything we say. Remind yourself of the impact of your words. For example “Ugh, we are not swimming today. I can’t be seen in public like this.” What message is this conveying? How one looks is the most important thing? If you are not thin, you should not enjoy activities? Would children feel punished or unworthy? And what have you denied yourself in this scenario? The joy of playing with your kids, swimming, socializing? Negative body image is removing joy from your life and quite possibly leading to depression.
- Practice self compassion. You are more than a number. More than a weight, a BMI, or a clothing size. Consider your best qualities before putting on a swimsuit, wearing a tank top or any activity that leads to feelings of negative body image. Mindset is critical. Focus on the moment and allow yourself joy. Be free of the expectation you placed on yourself about weight.
- Use positive self talk. Similar to self compassion, but directed at that little voice in your head. Instead of telling yourself your thighs are too big for shorts, say these legs walked 3 miles this morning and my health is better for it.
- Manage media influence. Limit screen time for yourself and for your children and oversee where your children are spending their time online.
- Talk with your kids about body image, media, and health. It creates awareness and develops their critical thinking skills. Discuss photoshop and marketing. Discuss healthy weight and ask how they feel about their body. Discuss all the amazing things their body can do and how nourishing their body with healthy foods impacts their ability to do their favorite things like thinking fast to play XBox or rounding the bases when hitting a homerun.
- THE MOST IMPORTANT thing you can do is MODEL HEALTHY BEHAVIORS. What we say is important, but what we do is paramount. Eat fruits and vegetables. Exercise. Limit screen time. This will have the greatest impact on your life as well as your family’s.
Interested in this topic and want more resources?
Healthy body image tween girls: https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/healthy-body-image/art-20044668
Negative body talk effects kids: https://www.psychologytoday.com/us/blog/eating-mindfully/201807/does-criticizing-our-own-bodies-damage-our-kids-body-image
Facts on kid’s body image: https://health.usnews.com/wellness/for-parents/articles/2019-02-12/body-image-issues-affect-kids-too
Body Image Resources: https://www.psychologytoday.com/us/basics/body-image
Find a Body Image Therapist: https://www.psychologytoday.com/us/therapists
*Sources:
- Runfola CD, et al. Body Dissatisfaction in Women Across Lifespan: Results of UNC-SELF and Gender and Body Image Studies. Eur Eat Disord Rev. 2013 Jan; 21(1):57-59.
- Garner, David. Body Image in America: Survey Results. Psychology Today. Feb 1, 1997.
- National Eating Disorders.org/body-image. Accessed June 1, 2020.
- National Institute on Media and the Family. Accessed June 1, 2020.