Have you heard of body image? It's not just about how we look physically, it's also about how we feel about our bodies and how we relate to them. This relationship we develop with our appearance can directly influence our fat loss results.
When we don't accept our body, i.e. we have negative thoughts about it, such as "how ugly I look", "what big legs", "how bad my clothes fit", "what a disgusting belly"... sound familiar? At this point we enter a cycle of frustration and self-criticism.
This generates a constant state of stress which, although we do not always notice it, affects our body at a physiological level. One of the main effects of stress is the release of cortisolthe stress hormone. When this hormone is present day in and day out in high quantities, it has consequences that make it difficult to lose weight:
- Increased fat accumulation, especially in the abdominal areaThis happens because cortisol promotes fat storage, and being in a state of constant stress, our body tends to accumulate more fat as a survival response.
- Increased appetite and cravingsIn stressful situations, we tend to reach for foods high in sugars and fats, which leads us to consume more calories than our body needs. This creates a cycle that is difficult to break, as the more we eat out of anxiety, the harder it becomes to reach our health goals.
- Decreased quality of sleepStress also affects our ability to get adequate rest, which can make us less energetic and less motivated to maintain a healthy lifestyle.
- Alteration of our gut microbiotaThe beneficial bacteria in our body can be affected by stress, which can lead to consequences such as a lowered defence system, altered metabolism, increased low-grade inflammation in our body and possible digestive symptoms.
In short, rejecting our body image not only affects our mental health, but also puts our body in a state of constant vigilancewhich hinders fat loss.
Strategies to improve your relationship with your body
If you've made it this far, you'll know that working on body image acceptance on your way to a healthier life is essential and necessary to reduce stress and achieve your goals. This may seem impossible because you've been having these thoughts for a long time, but believe me it can be done little by little. Here are some strategies you can work on:
- Rethink your relationship with your bodyInstead of focusing on the things you don't like, start appreciating what your body does for you every day. For example, your legs allow you to move, your arms allow you to hug and your hands allow you to perform activities.
- Reduces self-criticismTry to notice when you start to be hard on yourself. When you notice it, replace those thoughts with kinder or more neutral ones. For example, instead of saying 'I don't like my tummy', you can say 'I'm working on feeling stronger and healthier'.
- Disconnect from unrealistic idealsSocial media and social media often promote unrealistic and edited bodies. Limit your exposure to this type of content and focus on following accounts or people that promote a healthier and more diverse view of bodies.
- Connect exercise with pleasure, not punishment.Instead of exercising to compensate for what you have eaten, think of it as a way to feel good and take care of your body. Find activities that you enjoy and that don't make you feel like you are 'paying' for what you ate.
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