In a world of unrelenting beauty standards, is it possible to love your body? Emma Nuttall reflects on an alternative route to self-acceptance — body neutrality.
In the mosaic of self-worth, societal expectations thread a complex narrative around body image. For the better part of my teens and early adulthood, I carried internalised beliefs that tethered my value to the size and shape of my body. This struggle is not singularly mine, it resonates with countless women who navigate a world where subtle and overt messages dictate an idealised physique often incongruent with reality.
According to Dr Zali Yager, a renowned body image researcher, body dissatisfaction can stem from both internal and external influences. Our peers, family and the pervasive media narrative of the “ideal” body shape contribute to our perceptions of what an “acceptable” body looks like. The repercussions of falling short of these unrealistic standards manifest as body shame, an often-silent struggle shared by many people.
“Sometimes people feel shame because they compare themselves to others and feel dissatisfied as a result, or they beat themselves up about the way they look through negative self-talk”, says Dr Yager.
External influences, ranging from stigmatising messages to direct critiques, amplify the burden. Dr. Yager explains how seemingly innocuous instances, such as a doctor advising weight loss or witnessing the online ridicule of someone with a similar body size, can have a severe impact on one’s self-esteem.
This societal pressure, often exacerbated by social media’s ubiquitous influence, fosters an unhealthy mindset. It reinforces the notion that self-worth is tied to appearance, sidelining the importance of a body’s intrinsic capabilities and a person’s individual qualities. It also perpetuates the unhealthy belief that our bodies are objects that can, and should, be altered to gain the approval of others. The cascade effect extends beyond mental distress, potentially leading to disordered eating, anxiety, depression and other health-related concerns.
Not just a teen problem
Contrary to the belief that body image concerns are confined to adolescence, research paints a different picture. Women’s dissatisfaction with their bodies tends to persist into adulthood, marked by significant life events such as pregnancy and the natural aging process. In a society that promotes unrealistic beauty standards, it’s not surprising that this causes some women body dissatisfaction and distress.
In a study of 500 women aged 60–70 years, more than 60 per cent reported general dissatisfaction with their appearance. In another study of 1800 women aged 50 years and older, 62 per cent reported that body weight and shape negatively affected their lives at least occasionally. According to the research, dissatisfaction in adult years continues to predict elevated disordered eating symptoms and eating disorders. Adult women with body size dissatisfaction are also more likely to experience depressive symptoms.
The role of social media
The rise of social media further complicates the problem. Dr. Mathew Marques, from La Trobe University’s School of Psychology and Public Health, was involved in a study that examined the impact of increased social media use on body image over a fiveyear period. He highlights the correlation between elevated social media use and body dissatisfaction up to 12 months later for women across a range of age demographics. The visual-centric nature of these platforms, often showcasing idealised images, triggers social appearance comparisons and exacerbates discontent.
Social commentary and comparison
Although there is clear evidence around the role of media in promoting unhealthy body messaging, society also has a part to play in upholding unhealthy norms. We contribute to and are influenced by the commentary and comparisons within our social circles; unconscious discussions about appearance and the pervasive act of comparison perpetuate toxic thought patterns.
The impact of dieting
Dieting, touted as a remedy for those grappling with societal expectations, paradoxically contributes to the problem. Research consistently shows that diets, primarily centred on calorie restriction and food elimination, yield high failure rates of up 95-98 per cent. While they can achieve short-term results, diets are ultimately unsustainable to most modern lifestyles, creating an isolating experience that leads most individuals to revert to their pre-diet eating habits.
Biological factors, including genetic predispositions, further underscore the body’s innate resistance to sustained weight loss. Each person has their own healthy weight range that is influenced by factors including body structure, bone density, metabolic rate and the amount of lean muscle mass. Bodies are finely tuned to maintain balance so they can function optimally, employing mechanisms to maintain weight within a specific range. When we overeat or consume too few calories, hormonal and chemical signals are released that affect metabolism, hunger and appetite.
The consequences of severe caloric restriction extend beyond the physical realm, impacting mental wellbeing. The body’s natural response to dieting is to send hunger signals to the brain and reduce metabolic rates, which can spark a cycle of cravings, overeating, guilt and disordered eating, eroding both self-worth and overall health.
Certain nutrients are required to produce the “feelgood” neurotransmitters that govern a person’s mood, the hormones that regulate metabolism and the cells that defend the body against pathogens. Overriding your body’s natural functioning and instincts can negatively impact your physical and emotional health.
Enabling change
In navigating the quagmire of societal expectations and personal struggles, a paradigm shift emerges: body neutrality. Dr Zali Yager advocates for moving away from the unattainable goal of loving our bodies constantly and embracing a mindset that acknowledges the complexity of body image. Body neutrality encourages appreciation for the functionality and capabilities of our bodies, steering clear of relentless self-criticism.
“We need to stop being critical of ourselves and start to appreciate all of the incredible things our bodies do for us, and who we are and what we are doing in the world, rather than what we look like,” says Dr Yager.
Central to this shift is self-compassion, a daily practice that involves acknowledging one’s suffering without judgment. By redirecting focus towards personal qualities and capabilities rather than appearance, you can begin to dismantle the societal shackles that bind self-worth to physical attributes.
For those grappling with the challenge of accepting their healthy weight, the journey begins with selfreflection and understanding. Consider what you value in others. Chances are, you don’t judge your friend’s worthiness by the size of their body. It might be their kindness, positivity, supportive nature, sense of humour, creativity or willingness to listen.
Acknowledge that your worth is not determined by your weight but by your character, your actions and the positive impact you have on others.
Dr Yager urges individuals to embrace a holistic approach, prioritising overall wellbeing and selfcare over societal expectations of weight and appearance. “Feeling shame around our bodies hasn’t helped us to be healthy. It doesn’t motivate positive behaviour change,” says Dr Yager. “We need to refocus back on health.”
Surrounding yourself with positive influences, diverse role models and inclusive representations on social media platforms can fortify this transformative journey. Pinterest, for example, has recently introduced new body type technology that promotes inclusivity by using shape, size and form to represent a range of body types. Research shows that looking at content other than people and bodies, or seeing a wider range of body types online, is much better for mental health than idealised, appearancebased content. Dr Marques recommends limiting social media use in general. “The overall picture suggests that this may have a positive effect on body satisfaction,” he says.
My own turning point materialised when I veered away from dieting and immersed myself in mindfulness and meditation. This introspective connection to my body helped quiet the external noise. As my inner world expanded, so did my self-awareness and I found myself more in tune with what truly mattered to me.
I embraced a more balanced approach to nutrition and exercise and my body settled into its natural weight. In re-establishing my mind-body connection, it became much easier to choose exercise I enjoyed and food that made my body feel good, and my mental and physical wellbeing flourished. I had more energy to focus on strengthening relationships and developing skills and knowledge. I may not love my body, but I have learnt to respect it.
While the journey to loving one’s body may be elusive for some, the path to respect and acceptance is attainable. By recognising your talents and capabilities, you develop a sense of self that is no longer reliant on appearance-based metrics. By rejecting societal pressures, embracing body diversity and adopting a body-neutral perspective, you can forge a profound connection with your body and make peace with your healthy weight.
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