Body image

Contents

 What is body image?

 Body size and shape
 The fashion brigade!
 It's war!
 Diets and dieting
 Exercise
 Making friends with your body
 Resources
 References

People are bombarded with messages about how they 'should' look and what kind of person they 'should' be.
Trying to meet these expectations drains our time, energy and the contents of our wallets! When we find it's
impossible to look the way we're told we should look, we can find ourselves thinking "I look terrible".
This article is about freeing yourself from the tape measures, calorie counters and endless hours of weight
lifting. It has tips to help you see there is way more to you than just your thighs, waist and butt!
What is body image?
Think of all the times you have said or heard things like, "I'm fat", "I'm too skinny", "My thighs are too big",
"I've got a big butt", "My legs are too short", or "How embarrassing, I'm hairy."
This is how many people see themselves. Body image is the mental picture we have about the way we think
we look. It's how we feel about the size, shape, weight, and look of our bodies.
Problems with body image affect men and women. Most people face it at some stage of their life.

 Men face pressure to tone-up, muscle-up and look big, strong and tanned.

 Women face pressure to slim-down, tone-down and look petite and small.

Body size and shape

You will be the right size and shape for you, if you....

 Eat healthy food, eg. lots of fruit and veggies (check out our topic Healthy eating).
 Be active - exercise three times a week for more than half an hour, eg. aerobics, kick-boxing, rock-
climbing, surfing, scuba-diving, walking the dog (check out our topic Exercise).

You can still have an occasional indulgence, like chocolate cake......

Our body shape is already decided before we are born. Each one of us is a unique human being with our own
genes from our mum and dad. There is only one person in the world shaped like you. Dieting does not change
body shape. The distribution of weight on your body is going to stay the same - so learn to love who you are.
There are many ideas about what the words 'fat' and 'thin' mean.

 Being 'fat' (obesity) has come to be seen as more than just a physical condition. Being fat is often be
linked in our minds with things like being lazy, greedy, unfeminine, having a personal problem, being unhappy
or being aggressive.
 Being 'thin', on the other hand, is more likely to be viewed as normal and associated with being
happy, successful, good, strong-willed, feminine or masculine, or confident.
 Being too thin is also recognised as a problem that can arise when someone does not eat enough to
keep them at their ideal weight.

What names have you heard people called? What other things are told to people when they're named 'fat' or
'thin'? How might this affect how they see themselves as people?
The fashion brigade!
We live in a culture with multi-million dollar fashion and cosmetic industries that make lots of money by telling
people they need to improve the way they look. We're surrounded with messages in ads, magazines, movies,
bill-boards, fashion shows, hairdressing salons... all telling us that we desperately need their products!
Daytime and late night TV are good examples.

 The ads specifically target people's insecurities about the way they look, and promise quick fixes.
 By making people feel bad about the way they are, the ads aim to get people to buy products that
they probably don't need.
o So that face cream didn't turn you into a movie star?
o That exercise contraption didn't give you biceps like Hercules?
o The acne cream didn't make your skin as smooth as a baby's bum?
o That diet didn't change your whole body shape?

 When these things don't work, we blame ourselves and think we're failures, we're not disciplined
enough, or we are downright bad.

Most of the time it is all a lie anyway. Check out this video on youtube: Dove's Evolution. It shows just how
much fashion magazines change or 'airbrush' models' photos. No wonder people feel they don't match up - not
even the models do!
For more on this, check out our topic Media pressure.
It's war!
In our culture, it seems we have declared war on our bodies. We wage war on our bodies, trying to mould
them in the image that we think they should fit - and if we can't win the battle, we bash ourselves up for being
weak and undiscplined.
When we hit our teenage years, we start to change shape and our bodies begin to grow bits we didn't have
before. Hips begin to change shape, breasts pop up, shoulders broaden, voices squeak and hair starts
 sprouting all over the place. It is about this time that the war with our bodies seems to be declared!
We start to pluck, shave, smear ourselves in pimple cream, cleanse and tone, worry about what we eat and
feel embarrassed when anyone looks at us.
Some of these words might sound familiar to you.

 Hairless - shave, wax, pluck, bleach creams, electrolysis...

 Flawless skin - anti-zit creams, face washes, cleansers, toners, moisturisers, mud masks, beautician
appointments, fake tans, tanning beds....
 Hairstyles to die for - hair treatments, bleach, dye, perm, cut, hairspray….
 The so-called perfect body - dieting books, dieting programs, hours and hours of pushing bike
peddles on a bike that goes no-where, the ab-toner, the flab-toner, the fab-toner, the cab-toner.... gym
memberships, pumping weights, body-building, starving, diet milk-shakes, diet pills, laxatives, protein drinks,
cellulite creams, nips and tucks, plastic surgery.....
 Busts and boobs - "I must, I must, I must improve my bust", bra's (push-ups, push-downs, push-
lefts, push rights....), breast shaping or curving creams, bust firming gels, breast enlargements, breast
reductions...
 For those curve-less thighs - thigh slimming diets, flab busters...

I think you get the picture. If we chase the look of the 'perfect body', our personal war will continue. Think
about what we might be losing out on if we continue to try and reach 'perfection'. Who ultimately wins?
Diets and dieting
Warning!
Dieting is dangerous! Diets can make you feel depressed, worthless and unable to concentrate. They can also
make you sick. Dieting can stress your body and in most cases make you put on the pounds!
Sometimes dieting can become so much part of people's lives that they develop an eating disorder like
anorexia or bulimia nervosa. An eating disorder can lead to lots of body damage and sometimes death. If you
are worried that you have (or someone you know has) an eating disorder, contact your doctor, nutritionist or
community health service as soon as possible. Check out our topic Eating disorders.
Here is some interesting information about diets:

 Dieting is not effective - dieting changes a person's metabolism so that they are more likely to lose
muscle mass than fat. Any weight lost may be put on again when the diet is stopped.
 Diets stress your body - diets which aim to drop the kilos quickly actually starve the body, affecting
the immune system and general well-being.
 Diets can affect your emotional well-being - there is a high chance that a person will regain
weight after dieting. This can lead to feelings of being a failure, self-hatred, or helplessness.
 Dieting makes you slow and less able to concentrate.

Dieting and smoking. Some people keep smoking because they are worried that if they quit, they would put
on weight. However, not everyone who quits puts on weight, and any initial weight gain is usually small -
about 2 kg or less. Think of  what smoking does - it gives you wrinkles around the mouth and eyes, makes
your skin look grey and your teeth yellow, and your breath smells bad. Combining smoking and dieting can be
quite dangerous to your health.
 Eating can mean lots of different things. It is related to many things other than body shape. Think about
what food means to you now. Food is used in celebration, as a treat, for fun, as a comfort, as a gift. It gives us
the energy to work, learn and do all the fun things we like to do.
Exercise
Exercise, rather than limiting food intake, is the best and safest way to become healthier.

 Regular exercise such as brisk walks daily, regular physical education classes or sport can lead to
improved health and weight loss without muscle loss.
 Even if no weight is lost, exercise makes a person fitter and healthier, and feel better.

Check out our topic Exercise.

Making friends with your body
You and your body can be mates! If you want to make peace, it might be helpful to remember:

 your body shape is your own and is unique

 your body shape is based on your family's shape, determined by your genes
 companies want you to part with your money by making you feel that your body isn't good enough
 your body is your home, and needs to be looked after
 feeling good about your body as it is, helps you to maintain a positive outlook in other areas of your
life.

Many people like to take up an interest where they use their body. This is a way to notice how much your body
helps you enjoy life. Some things people have done are belly-dancing, rock-climbing, aerobics and swimming.
Try something new! It will raise your self-esteem and make you feel good about who you are. This is your life,
not your waist's, pec's or butt's!
Resources
South Australia

 The Second Story Youth Health Service (TSS)

- Central: 57 Hyde St, Adelaide
- South: 50a Beach Rd, Christies Beach
- North: 6 Gillingham Rd, Elizabeth
- West: 51 Bower St, Woodville
Contact TSS via the Youth Healthline on 1300 13 17 19,
or for mobile phone callers  (08... - normal rates apply.
 The Inside Out Project
Information, education and support for same sex attracted young men under 26 years.
http://www.insideout.cyh.com
 Eating Disorders Association of SA Inc. (EDASA).
8332 3466.
www.edasa.org.au
 Anti-Cancer Foundation SA QUIT SA
QUITLINE 131 848
 Your local Community Health Centre
 Your Doctor
 Your local Nutritionist
 Cooke, K. Online Completely Gorgeous:
http://www.completelygorgeous.com.au/
 Check out the OxyGen web-site
www.oxygen.org.au

General

 Body Image: a weight off my mind. A great booklet with activities and places to write your
thoughts. Helpful information for everyone, but designed for young woman.
A Weight off My Mind (1Mb)

References
Bovey, S. 'The Forbidden Body: Why Being Fat is Not a Sin', Pandora (1994)
Erdman, C. 'Nothing to Lose - A Guide to Sane Living in a Larger Body' (1995)
Kano, S. 'Making Peace with Food', Harper & Row (1989)
Newman, L. 'Some Body to Love - A Guide to Loving the Body You Have', Third Side (1991).
Ominchinski, L. 'You Count, Calories Don't', Tamos Books (1992).
Pallotta-Chiarolli, M. 'Girls Talk: young women speak their hearts and minds', Finch Publishing. (1998)
Renee Boynton-Jarrett, Tracy N Thomas, Karen E Peterson, Jean Wiecha, et al. Impact of Television Viewing
Patterns on Fruit and Vegetable Consumption Among Adolescents. Pediatrics. Evanston: Dec 2003, 112( 6); p.
1321
Robinson, S. 'Mary Jane: Living Through Anorexia and Bulimia Nervosa', Candon House (1996)
Roth, G. 'Why Weight? A Guide to Ending Compulsive Eating', Plume (1989)
Stanton, R. 'The Diet Dilemma', Allen and Unwin (1991)
Report of The American Psychological Association Task Force on the Sexualisation of Girls. 2007, online (cited
5/3/07): http://www.apa.org/pi/wpo/sexualizationrep.pdf

The information on this site should not be used as an alternative to professional care. If you have a particular

problem, see a doctor, or ring the Youth Healthline on 1300 13 17 19 (local call cost from anywhere in South

Australia).

http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=240&np=298&id=2086

What's in this article? (click to view)

Listen

I'm fat. I'm too skinny. I'd be happy if I were taller, shorter, had curly hair, straight hair, a smaller
nose, bigger muscles, longer legs.
Do any of these statements sound familiar? Are you used to putting yourself down? If so, you're
not alone. As a teen, you're going through a ton of changes in your body. And as your body
changes, so does your image of yourself. Lots of people have trouble adjusting, and this can affect
their self-esteem.

Why Are Self-Esteem and Body Image Important?

Self-esteem is all about how much people value themselves, the pride they feel in themselves, and
how worthwhile they feel. Self-esteem is important because feeling good about yourself can affect
how you act. A person who has high self-esteem will make friends easily, is more in control of his
or her behavior, and will enjoy life more.

Body image is how someone feels about his or her own physical appearance.

For many people, especially those in their early teens, body image can be closely linked to self-
esteem. That's because as kids develop into teens, they care more about how others see them.

What Influences a Person's Self-Esteem?

Puberty

Some teens struggle with their self-esteem when they begin puberty because the body goes
through many changes. These changes, combined with a natural desire to feel accepted, mean it
can be tempting for people to compare themselves with others. They may compare themselves
with the people around them or with actors and celebs they see on TV, in movies, or in magazines.

But it's impossible to measure ourselves against others because the changes that come with
puberty are different for everyone. Some people start developing early; others are late bloomers.
Some get a temporary layer of fat to prepare for a growth spurt, others fill out permanently, and
others feel like they stay skinny no matter how much they eat. It all depends on how our genes
have programmed our bodies to act.

The changes that come with puberty can affect how both girls and guys feel about themselves.
Some girls may feel uncomfortable or embarrassed about their maturing bodies. Others may wish
that they were developing faster. Girls may feel pressure to be thin but guys may feel like they
don't look big or muscular enough.

Outside Influences

It's not just development that affects self-esteem, though. Many other factors (like media images
of skinny girls and bulked-up guys) can affect a person's body image too.
Family life can sometimes influence self-esteem. Some parents spend more time criticizing their
kids and the way they look than praising them, which can reduce kids' ability to develop good self-
esteem.

People also may experience negative comments and hurtful teasing about the way they look from
classmates and peers. Sometimes racial and ethnic prejudice is the source of such comments.
Although these often come from ignorance, sometimes they can affect someone's body image and
self-esteem

Healthy Self-Esteem

If you have a positive body image, you probably like and accept yourself the way you are. This
healthy attitude allows you to explore other aspects of growing up, such as developing good
friendships, growing more independent from your parents, and challenging yourself physically and
mentally. Developing these parts of yourself can help boost your self-esteem.

A positive, optimistic attitude can help people develop strong self-esteem — for example, saying,
"Hey, I'm human" instead of "Wow, I'm such a loser" when you've made a mistake, or not blaming
others when things don't go as expected.

Knowing what makes you happy and how to meet your goals can help you feel capable, strong,
and in control of your life. A positive attitude and a healthy lifestyle (such as exercising and eating
right) are a great combination for building good self-esteem.

Tips for Improving Your Body Image

Some people think they need to change how they look or act to feel good about themselves. But
actually all you need to do is change the way you see your body and how you think about yourself.

The first thing to do is recognize that your body is your own, no matter what shape, size, or color
it comes in. If you're very worried about your weight or size, check with your doctor to verify that
things are OK. But it's no one's business but your own what your body is like — ultimately, you
have to be happy with yourself.

Next, identify which aspects of your appearance you can realistically change and which you can't.
Everyone (even the most perfect-seeming celeb) has things about themselves that they can't
change and need to accept — like their height, for example, or their shoe size.

If there are things about yourself that you want to change and can (such as how fit you are), do
this by making goals for yourself. For example, if you want to get fit, make a plan to exercise
every day and eat nutritious foods. Then keep track of your progress until you reach your goal.
Meeting a challenge you set for yourself is a great way to boost self-esteem!

When you hear negative comments coming from within yourself, tell yourself to stop. Try building
your self-esteem by giving yourself three compliments every day. While you're at it, every evening
list three things in your day that really gave you pleasure. It can be anything from the way the sun
felt on your face, the sound of your favorite band, or the way someone laughed at your jokes. By
focusing on the good things you do and the positive aspects of your life, you can change how you
feel about yourself

http://kidshealth.org/teen/your_mind/body_image/body_image.html#