Does this sound familiar? You look in the mirror, berate yourself for gaining weight and then give in to feelings of depression and hopelessness. If you’re an emotional eater, you might even turn to food to comfort yourself, thus perpetuating the problem.
Now imagine feeling great about your body—no matter what your current size or shape. No more getting down on yourself for your weight or putting your life on hold because of insecurities. Well, it’s possible. With just a little attitude adjustment, you can boost your body confidence, which is the first step to leading a healthier life. “When you feel better about yourself,” says Judith Beck, author of The Beck Diet Solution, “you have more energy and feel more motivated to initiate changes, such as starting an exercise program.”
Here’s how to turn that negative cycle into a more positive one.
Don’t tie your self-worth to the number on the scale. “Remind yourself every single day that your outward appearance is irrelevant to who you are inside,” suggests Beck. “Think about what you would say to a close friend if she were overweight and feeling badly about herself.” Chances are that you would remind her of all her good qualities and offer encouragement rather than criticism. Do the same for yourself. The positive feedback will help you feel more able to take control of your body and health.
Don’t put your life on hold. If you put off starting an exercise program or buying clothes until you lose weight, you will perpetuate the rut. Even a 20-minute walk can increase endorphins and other feel-good chemicals. You’ll not only burn calories, which can help you reach your long-term fitness goals, but also reduce depression and stress right away.
Ease up on the pressure. You don’t have to work out like an Olympian. Choose an activity you’ll enjoy. Studies show that moderate exercise actually does more to improve your mood than longer, more intense workouts. It also can help you to sleep more soundly, which will make you look and feel better. Concentrate on how great it feels to be doing something good for yourself rather than obsess about how far you still have to go.
Congratulate yourself on your efforts. Acknowledge the progress you’ve made. “After all, you could spend your day in front of the television eating ice cream, but you don’t,” says Beck. “Giving yourself credit for what you accomplish each day—even running errands—can boost your mood, make you feel better about yourself and help keep your difficulty with weight in perspective.” And that’s the first step to the kind of body confidence that lasts.
Now imagine feeling great about your body—no matter what your current size or shape. No more getting down on yourself for your weight or putting your life on hold because of insecurities. Well, it’s possible. With just a little attitude adjustment, you can boost your body confidence, which is the first step to leading a healthier life. “When you feel better about yourself,” says Judith Beck, author of The Beck Diet Solution, “you have more energy and feel more motivated to initiate changes, such as starting an exercise program.”
Here’s how to turn that negative cycle into a more positive one.
Don’t tie your self-worth to the number on the scale. “Remind yourself every single day that your outward appearance is irrelevant to who you are inside,” suggests Beck. “Think about what you would say to a close friend if she were overweight and feeling badly about herself.” Chances are that you would remind her of all her good qualities and offer encouragement rather than criticism. Do the same for yourself. The positive feedback will help you feel more able to take control of your body and health.
Don’t put your life on hold. If you put off starting an exercise program or buying clothes until you lose weight, you will perpetuate the rut. Even a 20-minute walk can increase endorphins and other feel-good chemicals. You’ll not only burn calories, which can help you reach your long-term fitness goals, but also reduce depression and stress right away.
Ease up on the pressure. You don’t have to work out like an Olympian. Choose an activity you’ll enjoy. Studies show that moderate exercise actually does more to improve your mood than longer, more intense workouts. It also can help you to sleep more soundly, which will make you look and feel better. Concentrate on how great it feels to be doing something good for yourself rather than obsess about how far you still have to go.
Congratulate yourself on your efforts. Acknowledge the progress you’ve made. “After all, you could spend your day in front of the television eating ice cream, but you don’t,” says Beck. “Giving yourself credit for what you accomplish each day—even running errands—can boost your mood, make you feel better about yourself and help keep your difficulty with weight in perspective.” And that’s the first step to the kind of body confidence that lasts.
Posted in: Fitness