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Body image distress is often seen as a symptom of an eating disorder. However, not every
person with an eating disorder has a problematic body image and many people who do not have
eating disorders have poor body image. So how can we understand the relationship between
body image and eating disorders?
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Body image is a complex construct and is made up of beliefs, thoughts, perceptions, feelings,
and behaviors. The way we see ourselves and our bodies has an impact on our health, our
mental health, and our relationships.
A healthy body image involves having an objective perception of one’s appearance and an
ability to separate one’s value as a person from the way one looks.
Negative body image is often characterized by dissatisfaction with appearance and engaging in
behaviors such as dieting, checking, and/or avoidance, in an attempt to ameliorate the
dissatisfaction. Negative body image often emerges during childhood.
The term “normative discontent” was first used by Rodin and colleagues in 1984 to describe
dissatisfaction with body size and shape. It was found to be so widespread among women that it
was determined to be “normative” or normal.
A recent large scale study of 18- to 79-year-old Icelanders showed that nearly 43 percent were
dissatisfied with their body weight and over 71 percent thought they needed to lose weight.
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Even though average BMI was higher among males, more females than males were dissatisfied
with their body weight in every age group.
This “over-evaluation of shape and weight” is a symptom of some, but not all, eating disorders.
One’s self-evaluation being disproportionately influenced by body shape and weight is consistent
with a diagnosis of either anorexia nervosa or bulimia nervosa. A diagnosis of anorexia nervosa
is additionally consistent with a disturbance in the way one’s body weight or shape is
experienced or an inability to recognize the seriousness of the current low body weight.
Over-evaluation of shape and weight is not a required feature of binge eating disorder (BED),
the most common eating disorder. Research indicates that only about 60 percent of BED
patients met the criteria for over-evaluation of shape and weight.However, it appears that
patients with BED who experience a preoccupation with shape and weight may have a more
severe form of BED. Patients with the eating disorder avoidant restrictive food intake disorder
(ARFID) do not typically experience any preoccupation with shape and weight at all.
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Body dissatisfaction is not only a risk factor for or symptom of an eating disorder, but it can als
be a risk factor for depression, anxiety, and low self-esteem. Thus, it is a common target for
prevention efforts.
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In order to be diagnosed with BDD a person must engage in repetitive behaviors (such as
checking or reassurance-seeking) related to the preoccupation and it must cause impairment in
functioning. However, if the individual’s body image concerns only occur within the context of an
eating disorder, only the eating disorder is diagnosed. It is not uncommon for patients to have
both an eating disorder and BDD (the latter focusing on concerns other than weight or body fat).
Body weight and size dissatisfaction have long been recognized as an issue among females, but
it has in recent years been identified as an increasing problem among males. One type of body
dysmorphic disorder, muscle dysmorphia, affects primarily males who desire to be more
muscular. Because many patients with muscle dysmorphia engage in exercise and changes in
eating designed to influence body weight and shape, several researchers believe that muscle
dysmorphia is actually a version of anorexia nervosa more closely aligned with traditional male
gender norms.
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A variety of interventions have been designed to target a negative body image. These
interventions fall into several broad categories including
cognitive-behavioral therapy
fitness training
media literacy
self-esteem enhancement
psychoeducation
gratitude
In many cases, treatments incorporate more than one category of intervention. For example,
cognitive-behavioral treatments and media literacy programs often include psychoeducation.
Cognitive-Behavioral Interventions
Cognitive-behavioral interventions are those most frequently utilized to address body image.
These interventions help individuals modify dysfunctional thoughts, feelings, and behaviors that
contribute to negative body image. The techniques used include self-monitoring, cognitive
restructuring, body size estimation training, exposure to triggers, and mirror exposure. One of
the best known cognitive-behavioral programs to address body image is the Body Image
Workbook by Thomas Cash.
Fitness Training
Fitness training interventions include exercise geared at improving physical capabilities such as
muscle strength.Objective improvements in physical fitness are not as important as perceived
improvements. Fitness training can also improve body image by encouraging individuals to focus
more on the functionality of their body and less on their appearance.
thin models and messages such as “Thin is beautiful” can be challenged. Techniques used in
media literacy interventions include education and advocacy training.
Self-Esteem Interventions
Self-esteem strategies used in the treatment of negative body image focus on identifying and
appreciating individual differences both in regards to body image and internal qualities and
talents. Strategies also focus on building healthy coping skills.
Psychoeducation
Psychoeducational strategies teach individuals about issues related to negative body image
including its causes and consequences.Psychoeducational strategies are often used in
combination with one of the other types of interventions.
Gratitude-Based Interventions
A newer line of body image interventions includes gratitude-based strategies such as gratitude
journals, lists, reflections, and meditations. Such interventions seek to increase appreciation for
non-appearance based aspects of oneself.
Keep a body gratitude journal. A daily routine that includes self-deprecating comments
about your body is likely making you feel worse. In order to come to a more balanced
perspective, it is important to start to shift your attention and appreciate good things about
your body. One way to achieve this is to keep a body gratitude journal. Try to write
something daily that is positive about your body. You can include things like, “I had a good
hair day,” “My legs allowed me to hike up the canyon,” or “My arms allowed me to hug my
child.” At first, It may be hard, but it will get easier with practice.
Clean your social media feed. We are all barraged on a daily basis with images and
messages emphasizing thinness and/or the attainment of an ideal physique. To counteract
these messages, it is important to find messages that support body acceptance and the
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inclusion of a range of bodies. Instead, read body-positive blogs and follow body-positive
role models. Some excellent posts are Body Image Booster: 5 Ways To Strengthen Your
Self-Respect by Margarita Tartakovsky and What the Dying Regret by Kerry Egan. You
may want to create a body positive Pinterest board. It’s also a good idea to stop following
social media sites that promote the thin or fit ideal.
Buy clothes that fit now. Many people resist buying clothes that fit and either wear
shapeless clothes or dangle themselves the reward of shopping or fitting into old clothes
“when they lose the weight.” This misguided exercise increases misery in the present and
does nothing to increase motivation. Instead, buy at least a few basic items that fit now and
that makes you feel good. Most people find that this leads them to feel more confident and
reduces anxiety and self-disparagement when getting dressed.
Challenge avoidance and stop body checking. Avoidance and body checking have
been implicated in the persistence of eating disorders. Avoidance can involve the complete
covering up, refusing to wear appropriate clothes for the situation (wearing a hoody in the
summer, refusing to wear shorts or a sleeveless top on a summer day, refusal to swim
because of anxiety over wearing a swimsuit) or complete avoidance of doctors who might
weigh them. Body checking is the repeated checking of one’s shape and weight and takes
a variety of forms from repeated weighing, measuring (with a tape measure or by touch), or
obsessive checking in the mirror. Avoidance and body checking only perpetuate anxiety.
The goal should be moderation. Those who avoid should practice exposure, and those
who obsessively check should stop. If checking is an issue, try keeping track of the number
of times you check and then try to gradually cut that back. Exposure can also be gradual.
For example, one can first wear sleeveless shirts around the apartment for increasing
lengths of time before eventually venturing outside wearing them.
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Act out against the thin ideal. Some of the most effective eating disorder prevention
programs, such as The Body Project, are based on the principle of cognitive dissonance.
Cognitive dissonance is the idea that when attitudes and behaviors are in conflict, a person
experiences discomfort and tries to align attitudes with behaviors. Individuals are
encouraged to engage in activities that actively resist cultural pressures toward the thin
ideal. Such activities include writing a peer or young girl a letter that encourages her to
embrace a more diverse range of beauty or writing a company that has engaged in fat-
shaming or thin-centric behaviors a letter that explains why that bothers you.
Change negative body language. Engaging in typical “fat talk” – negative and judgmental
comments or conversations that are focused on weight and appearance – is detrimental to
body image. Avoiding such judgments (e.g., “I’m so fat!”) can improve body image.
Consider taking a pledge to not engage in fat talk.
Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind
Podcast, featuring model Iskra Lawrence, shares how to be more comfortable in your body an
with the way you look. Click below to listen now.
Read Next: How to Manage the Negative Thoughts That Accompany Disordered Eating
12 Sources
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Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within
our articles. Read our editorial process to learn more about how we fact-check and keep our content
accurate, reliable, and trustworthy.
1. Vannucci A, Ohannessian CM. Body Image Dissatisfaction and Anxiety Trajectories During
Adolescence. J Clin Child Adolesc Psychol. 2018;(47)5:785-795.
doi:10.1080/15374416.2017.1390755
2. Matthiasdottir E, Jonsson SH, Kristjansson AL. Body weight dissatisfaction in the Icelandic adult
population: a normative discontent?. Eur J Public Health. 2012;(22)1:116-21.
doi:10.1093/eurpub/ckq178
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doi:10.1177/0004867418799925
5. Murray SB, Rieger E, Karlov L, Touyz SW. Masculinity and femininity in the divergence of male body
image concerns. J Eat Disord. 2013;(1):11. doi:10.1186/2050-2974-1-11
6. Cash TF. The Body Image Workbook: An 8-Step Program for Learning to Like Your Looks (2nd ed.).
New Harbinger Publications. 2008.
8. Alleva JM, Sheeran P, Webb TL, Martijn C, Miles E. A Meta-Analytic Review of Stand-Alone
Interventions to Improve Body Image. PLoS ONE. 2015;10(9):e0139177.
doi:10.1371/journal.pone.0139177
9. Beresin EV, Olson CK. Child and Adolescent Psychiatry and the Media. Elsevier. 2018.
10. Smith-Jackson T, Reel JJ, Thackeray R. Coping with "bad body image days": strategies from first-
year young adult college women. Body Image. 2011;(8)4:335-42. doi:10.1016/j.bodyim.2011.05.002
11. Wolfe WL, Patterson K. Comparison of a gratitude-based and cognitive restructuring intervention for
body dissatisfaction and dysfunctional eating behavior in college women. Eat Disord. 2017;(25)4:330-
344. doi:10.1080/10640266.2017.1279908
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12. Goldschmidt AB, Wonderlich SA, Crosby RD, et al. Latent profile analysis of eating episodes in
anorexia nervosa. J Psychiatr Res. 2014;53:193-9. doi:10.1016/j.jpsychires.2014.02.019
Additional Reading
Alleva JM., Sheeran P, Webb TL, Martijn C, & Miles E. “A Meta-Analytic Review of Stand-Alone
Interventions to Improve Body Image.” 2017. Plos One.
Matthiasdottir E, Jonsson SH, and Kristjansson AL. 2012. “Body Weight Dissatisfaction in the
Icelandic Adult Population: A Normative Discontent?” European Journal of Public Health 22 (1): 116–
21. doi:10.1093/eurpub/ckq178.
Paxton, SJ, Neumark-Sztainer, D, Hannan PJ, & Eisenberg ME. Body Dissatisfaction Prospectively
Predicts Depressive Mood and Low Self-Esteem in Adolescent Girls and Boys, Journal of Clinical
Child & Adolescent Psychology: Vol 35, No 4. 2017.
Cash, T.F. (2008). The Body Image Workbook: An 8-Step Program for Learning to Like Your Looks
(2nd ed.). Oakland, CA: New Harbinger Publications.
Clausen, L. 2004. “Time Course of Symptom Remission in Eating Disorders.” The International
Journal of Eating Disorders 36 (3): 296–306. doi:10.1002/eat.20043.
Grilo, CM., Crosby RD, Masheb RM, et al,. 2009. “Overvaluation of Shape and Weight in Binge
Eating Disorder, Bulimia Nervosa, and Sub-Threshold Bulimia Nervosa.” Behaviour Research and
Therapy 47 (8): 692–96. doi:10.1016/j.brat.2009.05.001.
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