
26 Dec 8 NYC Nutritionist Tips to Improve Body Self Esteem
Give Yourself and Your Teenager the Gift of Healthy Body Self Esteem
The world is wired to tell us we’re too fat, too skinny, too tall, too short, too-something and never just right. And poor body self-esteem can lead to serious health problems. The Journal of Pediatrics reported that “in the US, from 2018 to 2022, health visits related to eating disorders more than doubled among people under the age of 17.”
We’re all up against a constant barrage of messaging, bombarded by images of “perfection” every single day. Advertisements, movies, TV shows, billboards, and pharmaceuticals… all form part of a billion-dollar industry that promotes body anxiety and hate. We are taught to feel shame. And both men and women buy into it.
So, how can we tip the balance and learn to appreciate and even love our bodies? Is that possible? As dietitian nutritionists, we provide online and in-person counseling to people struggling to restore their relationship with food and body. Our outpatient eating disorder treatment program includes body self-esteem work. We know people can heal and recover and live healthy, vibrant lives.
8 NYC Eating Disorder Dietitian Nutritionist Tips to Construct a Healthy Body Self-Esteem
- Reduce, or even Stop, the Use of Social Media: Instagram and Snapchat abound with digitally enhanced or filtered images, projecting perfection and “perfect bodies”. Social media platforms are filled with images that often showcase idealized versions of bodies, which can lead to frequent comparisons.
- Follow ‘Real’ People Who Inspire You: If you’re still on social media, curate the people you follow. Parent Map posted a list of positive models to follow, and we agree! Not everything on social media is bad. Just be intentional about who you follow. Purge your feed!
- Avoid Comparisons: This is one of the greatest problems of social media. We’re sucked into a black hole of comparison. Every body is different. So, we recommend you go to a mall and just watch people. Take a step back from the perfection trap your telephone has been and appreciate the beautiful, diverse bodies you see.
- Be Kind to Yourself: This isn’t necessarily an easy thing to do after years of learning hate. But just as you might have learned to hate your body, you can also learn to love it. How? Write two things you love about your body and WHY each day. Maybe it’s your hands, so you can hold hands with someone you love. Your freckles. The color of your eyes. Positive breeds positive, and the more good you see, the more good you’ll start to see. Consider what an incredible machine your body is — just the mechanics of how knees bend, kidneys remove waste products and produce urine, our heart pumps blood throughout our body. It’s pretty incredible. Take the time to consider this beautiful machine and celebrate it.
- Be Aware of What You Say and Do: You are the biggest and most important model for your kids and how they relate to food, their bodies, and the world. When they hear you talking bad about yourself and your body, they’re soaking it up. Children with a first-degree relative with a diagnosed eating disorder (like anorexia, bulimia, OSFED etc.) are more likely to develop one themselves. Never underestimate the power the words you say have on your children.
- Challenge Negative Thinking: When those ogre thoughts slip into your brain, stop and reconsider what you’re thinking and WHY. Speak to yourself as you would speak to a friend. Be that friend to yourself. Accept the negative thoughts, then let them go away. EVERYBODY has negative thoughts. Just make sure they don’t take root and stick around. Visualize air balloons of thoughts floating away.
- Enjoy Eating Again: Food is culture and tradition and family. Make family meals an essential part of each day. Share recipes. All foods can fit into a balanced diet. Learn to listen to your hunger and full cues again. Be mindful about what you’re eating, recognizing how every bite can nourish your body.
- Move, Move, Move: Movement is key to body self-esteem. You don’t have to run a triathlon. Go for after-dinner walks, play catch or kick a soccer ball in the park with your kids. Take a Zumba or yoga class. Make movement part of your life.
When you construct a healthy relationship with food and body, this is a gift that can last a lifetime. If you or someone you love is struggling with body image, get help to begin to restore that relationship.
Recommended Resources and Groups to Help Restore Your Relationship with Food and Body
- Online Support Groups: Group Nutrition Counseling can be a great way to restore your relationship with food and body. Meet with a community of people with similar goals and work with a dietitian to get evidence-based tips, strategies, and interventions.
- HAES®: The Association for Size Diversity and Health promotes health at every size, continuing to ensure people have access to biased-free healthcare and treatment. It’s a great, positive organization that celebrates bodies of all shapes and sizes.
- NEDA (National Eating Disorders Association): Take a free screening and get information about eating disorder treatment and recovery.