If you struggle with body image and want to learn how to turn away from destructive thought patterns, keep reading.
Body insecurity is everywhere and most women will face it at some point in their lives. According to the Dove Global Beauty and Confidence Report, over half of girls around the world do not have high body esteem. For some, body-consciousness begins as early as grade school. For others, it happens later in life. Even if you don’t struggle with body image, chances are you know someone who does.
As a professional athlete, I struggled with bulimia and orthorexia. The root of my troubles was two-fold. For one, I wanted to be the most efficient and well-oiled machine on the court. Sadly, I believed that I needed to purge my life of “unclean” foods and extra body fat to get there. Secondly, I wanted the same effortless physique of the “athletes” who modeled for my favorite sport apparel brands. Needless to say, my supermodel diet did not meet the physical needs of my professional volleyball career. If you’re wondering where my restrictive efforts led me, it wasn’t to the Olympic Trials or the cover of Vogue.
Two years later, I realize the experience I had is all too common. Many of us want to break free from our body-insecurities but are suffocated with opportunities to compare ourselves to others. This is why all girls should keep a minimum of five body-positive tips on hand for the times they “feel gross” or need to uplift a discouraged friend.
While I am still journeying towards full body-acceptance, I am happy to share some tips I use on a daily basis to keep my mind in a healthy place.
Tip 1: Be Grateful For The Body You Have
As athletes, we should be celebrating all of the wonderful things our bodies can do. Think of all of the difficult skills you’ve performed for your sport. Criticizing your physical appearance will not make you faster, stronger, or more agile. Nor will it make you a smarter or more capable person.
Your body is working hard to keep you energized with life. Be grateful for a functioning body that carries you to work, school, and practice every day. Be thankful for its amazing ability to digest food and produce the energy you need to do what you love. The next time you feel full after a meal, complete a hard workout, or get a good night’s rest, give yourself a hug and say “Thanks for taking care of that for me, body.” Simple acts of gratitude go a long way.
Tip 2: Be Flexible
You don’t have to go hard all of the time. As athletes, we are constantly pushing ourselves harder and harder. While the “go hard” mindset is helpful during training, it must be counterbalanced with gentleness and flexibility. Keep this in mind to avoid burnout.
Think back to when you were eight years old. Would you punish your younger self with bland food and a hard workout for enjoying a burger with friends? Would you reprimand the kid-you for skipping a workout if she felt sick? Of course not. So why would you do that to yourself today?
Your life should not revolve around your eating and exercise routines. If you are frequently avoiding dinners and events because it interferes with your “body-goals”, you are missing out on life. Is achieving the “perfect look” worth giving up the memories you’d gain from a girls-night-out? Absolutely not. There is a time for structure and a time for flexibility. If you have a goal to eat three nutrient-dense meals a day but choose to enjoy a pizza for dinner, let it go. Don’t allow your food choices to make a difference in the way you eat, train, or look at yourself the next day.
Tip 3: Stop Comparing Yourself To Other People
Let’s start with social media. Most people are overdue for a social media clean-out. Tidying up your feeds is easy. If you feel jealous, unworthy, or discouraged after looking at a certain account, unfollow it. If you feel positive, inspired, or encouraged, follow more accounts like it. Soon enough, your feeds will be curated with uplifting content.
It’s also important to be mindful of the thoughts you have when you’re with other women. If you notice another woman and think, “Wow, her body is perfect. I need to get to the gym and eat more kale,” you aren’t doing yourself any favors. Comparing yourself to others, criticizing your decisions, and placing strict rules upon yourself is emotional imprisonment.
The girl you’re comparing yourself to is not a better athlete, friend, or person simply based on how she looks. Everyone deals with their own issues behind closed doors and you shouldn’t assume she has it all together. Focus on your own journey and don’t compare your progress to others.
Tip 4: Ditch The Diets
Quick-fix diets do not work in the long run. If you’re looking to drop an easy few pounds, the multi-billion dollar health and fitness industry can help you get there, but your results won’t last very long.
If you’re serious about your long-term health, educate yourself on nutrition, and create a sustainable plan that works for you. Your plan should be flexible and allow you to enjoy all types of foods. There are plenty of resources available to help you get started on your smarter health journey. You can start by reading The Virago Project’s article on Nutrition Basics For Athletes. I also recommend following body-positive social media accounts that encourage a balanced approach to food. Some of my favorite Instagram accounts to follow are: @maryscupoftea, @kenziebrenna, and @diaryofafitmommy .
Tip 5: Fix Your Language
Some girls like to critique their bodies with their friends. Please don’t be that girl. Your reckless language can trigger a destructive spiral for someone else. It also reinforces the false notion that body-shaming is an acceptable thing for women to do.
Changing your language is easy. Let’s pretend you’re at a team dinner. You enjoy a deliciously filling meal and notice you’ve got a little bloat (which, by the way, is totally normal). You have a choice. Will you say, “Oh my gosh, I just inhaled that. I’m an animal!”, or will you say, “Oh my gosh, that meal was so good. Let’s come back sometime soon!”?
Keep in mind your teammates who look up to you. Think about the example you want to set for them. Do you really want to be the girl who makes it okay for others to speak harshly about their bodies? I hope not.
My final tip is to focus on the things you love about yourself when you’re feeling down. Maybe you’re a great friend. Maybe you are very driven. Maybe you’re super smart or have a wonderful ability to make others laugh. A perfectly toned body is temporary, but your character is what matters more.
