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How body image influences fat loss

Have you heard of body image? It’s not just about how we look physically, but also about how we feel about our bodies and how we relate to them. The relationship we develop with our appearance can have a direct impact on our success when it comes to losing fat. When we don’t accept our bodies – that is, when we have negative thoughts about them, such as “I’m so ugly”, “my legs are so big”, “my clothes don’t fit me at all”, “my tummy’s disgusting”… does that sound familiar? – we enter a cycle of frustration and self-criticism. This creates a state of constant stress which, although we may not always notice it, affects our bodies on a physiological level. One of the main effects of stress is the release of cortisol, the stress hormone. When this hormone is present day in, day out in high levels, it has consequences that make it harder for us to lose weight. Effects of cortisol on your weight Increased fat accumulation, especially in the abdominal area: This happens because cortisol promotes fat storage, and as we’re in a constant state of stress, our body tends to accumulate more fat as a survival response. Increased appetite and cravings: In stressful situations, we tend to seek out foods high in sugar and fat, which leads us to consume more calories than our bodies need. This creates a cycle that is difficult to break, as the more we eat out of anxiety, the harder it becomes to achieve our health goals. Reduced sleep quality: Stress also affects our ability to rest properly, which can leave us with less energy and motivation to maintain a healthy lifestyle. Disruption of our gut microbiota: The beneficial bacteria in our gut can be affected by stress, potentially leading to consequences such as a weakened immune system, metabolic changes, increased low-grade inflammation in our body and possible digestive symptoms. Therefore, rejecting our body image not only affects our mental health but also puts our body in a constant state of alert, which makes it harder to lose fat. Strategies for improving your relationship with your body By now you’ll realise that working on accepting your body image as you journey towards a healthier life is essential and necessary for reducing stress and achieving your goals. Although this may seem impossible because you’ve been harbouring these thoughts for some time, believe me, it can be achieved bit by bit. Here are some strategies you can work on: Rethink your relationship with your body: Instead of focusing on the aspects 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 carry out activities. Cut down on self-criticism: Try to notice when you start being hard on yourself. When you realise it’s happening, replace those thoughts with kinder or more neutral ones. For example, instead of saying ‘I don’t like my tummy’, you could say ‘I’m working on feeling stronger and healthier’. Disconnect from unrealistic ideals: Social media and the media often promote unrealistic, photoshopped bodies. Limit your exposure to this type of content and focus on following accounts or people who promote a healthier and more diverse view of bodies. Associate exercise with pleasure, not punishment: Instead of exercising to make up for what you’ve eaten, think of it as a way to feel good and look after your body. Find activities you enjoy that don’t make you feel as though you’re ‘paying’ for what you’ve eaten.