If you consume large amounts of media and social media, you may be at risk of internalizing these dangerous and unrealistic standards. And studiesTrusted Source have shown that when your peers share these ideals, the effect it has on you is even more powerful.
Creating a healthier body image involves unlearning what you’ve been taught from media sources.
Learning to recognize harmful media messages — whether they’re being sold by advertisers or pushed by unhelpful friends online — is the first step. Learning to see and appreciate a splendid diversity of bodies is also part of the process!
3) Fitness/workout journaling
– A negative body image involves being overly focused on comparing your size, shape, or appearance to unrealistic ideals. Holding yourself to a thin-ideal or an athletic-ideal may cause you to develop unhealthy self-talk, low self-esteem, or disordered eating patterns.
-A great tool to utilize on your fitness journey is logging your progressions with your workouts. There are many benefits to tracking your workouts.
- *Makes it more likely to reach and surpass your goal.
- *Allows you to be more efficient in your time and workouts.
- *Lends accountability to yourself and your goals.
- *Allows for easier modifications and shows when and where changes need to be made.
- *It can be motivating and reinforcing to remind you why you are doing what you are.
- *Helps to drive the focus and direction of your programming.
- *Keeps you committed to your plan.
4) Measuring or weighing food
It’s easy to think that you’re eating correct portion sizes. You measure a salmon filet by the size of your palm and judge the peanut butter you spread on toast to be no more than a teaspoon.
Yet, studies have found that most people underestimate their portion sizes, especially for high-calorie foods such as peanut butter, nuts, sauces and salad dressings. And if you’re hungry, research suggests that you’ll miscalculate portion sizes to a greater degree than you would after eating a meal.
Studies have also revealed that dieters who measure their food are more successful at losing weight compared to those who don’t.
– Unless you’re really good at it, the eyeball method of sizing up portions can be off, sometimes by more than 100 calories.
Not everyone wants, or needs, to weigh the foods they eat. And let’s face it, overestimating by half an ounce of chicken or 2 tablespoons of rice isn’t going to prevent you from achieving results.
– If you would like to educate yourself on portion sizes on your fitness journey, measuring your food can help progress your results, or expedite the process.