By Jessica Lampropoulos
“As is our confidence, so is our capacity.”
Our bodies are a precious gift that we only get one of. With this knowledge, why is it so difficult to be satisfied with our bodies? Body satisfaction through weight loss is the motivation for many people when they begin an exercise routine. If we head to the gym daily simply to fit into our favorite jeans or be ready for the beach this summer, will we have the same positive effects of body appreciation and happiness?
One study found that having a negative body image often equated with a lower likelihood of sticking to a physical exercise routine (Sabiston et al., 2019). This shows that just wanting to lose weight is not enough to get us to change. In my experience, even if I do stick with exercising, that does not mean I will love my body more. Instead, we need to change the way we view our bodies in connection with exercise.
When I was on a mission, I was the most diligent at exercising I had ever been in my life. Every morning my companion and I would wake up and exercise for 30 to 45 minutes. For a year and a half I did this, and I felt so good about myself. I was proud of myself for my commitment and I was proud of my body. We would also walk 5 to 10 miles every day from appointment to appointment. I loved watching my legs get stronger and admired how, despite the many miles I traveled, my legs just kept on going. I wore out four pairs of shoes from walking in those 18 months. However, on my mission, mostly due to a lack of portion control, I gained more than 25 pounds. On my small frame, that weight was very noticeable. It wasn’t until I returned to “normal” life that I began to view myself as fat. I started to compare myself once again and recognized how much 25 pounds of weight could impact my self-worth. I was embarrassed and ashamed that I hadn’t taken better care of myself. I began excessively dieting and doing extreme exercise until I had reached the weight I had only dreamed of hitting. I was down 40 pounds, yet I still viewed myself as fat. Ironically, when I weighed more than I ever had in my life, I was happier with my body than I was after I lost the weight.
This experience I had with body satisfaction made me wonder what the secret was to being happy with our bodies. Research has shown that reaching a certain weight does not equal happiness. Homan and Tylka (2014) found that exercising with the motivation to improve appearance is not the best way to receive the benefits of exercise and actually weakens the relationship of exercise with body satisfaction. On the other hand, if one’s intent is not to lose weight, exercise can assist in making people more appreciative of their bodies. Losing weight can simply be an added bonus to this increase in body appreciation.
A few years after I returned from my mission, I decided, along with my husband, to train for a marathon. Going from fairly sedentary to being to a marathon runner took a long 9 months of consistent exercise and goal setting. Having the goal to run 26.2 miles instead of the goal to look better than the girls around me changed the way I viewed exercise. Once again, I experienced the appreciation for my body that I had on my mission. While I was in much better shape from the consistent exercise, I did not weigh any less than I had when I started. What I did have was so much more energy, happiness, and gratitude for the strong body I had. While running each mile on race day, I took time to be grateful for my knees, feet, legs, and lungs. Each piece of my body was necessary, and I was grateful that I could accomplish this goal that I had set. Instead of thinking my thighs were too big, I viewed my legs as a powerful machine that allowed me to travel an insane distance in a short amount of time. The extra fat on my stomach or the stretch marks on my arms were the last thing on my mind when I began to slow down around mile 23. Instead of thinking negatively, I thought, “I can do this,” and, “My body can do this.”
I have since stopped running such long distances, but I still exercise daily. I have different goals for my body that do not depend upon the weight I see on the scale. Accomplishing little goals like doing three pull-ups or being able to plank for a minute helps me to see progress in the work that I’m doing and to feel strong and powerful. As I push my body a little bit farther than it is capable of now, each day I feel better about my body and my choices. Ideas for exercise can be found at mybestself101.org/exercise.
In addition to exercise, I have seen that eating healthier has helped me to have better body appreciation as well. Choosing foods that will give my body energy and capability to do what I need to (instead of dieting) helps me feel better. One study found that when women were asked to describe the function of their bodies as opposed to their appearance, their responses were significantly more positive (Alleva et al., 2019). This is what I experienced as I trained. Instead of focusing on the shortcomings of my body in comparison to others, focusing on the resiliency and enjoyment my body brought me allowed me to have greater body appreciation.
It can be helpful to have a belief in where our bodies came from. A recent study found that having a connection with God or a deity was associated with an increase in body satisfaction (Kusina & Exline, 2021). Believing that you were created by a deity can change the way you view yourself. Recognizing your body as a gift is a great way to increase body appreciation. While imperfect, we could not experience life and the joys that come with it without a body. Christian believers recognize the importance of using their time on earth to make good choices with the bodies they have been given in order to live with God again someday. This eternal view has impacted the way I see my body. I truly believe that my body is a gift and that I should treat it with the respect and appreciation that it deserves. If a friend I loved gave me a gift, I would not make fun of it or abuse it, but I would treat it with care and consideration. I think it is helpful to treat our bodies the same way!
The secret to body satisfaction is not found on the scale, through a diet, or at the gym. The keys to changing the way we feel about our bodies come as we change the reasons we have for doing things like exercise or dieting. Exercise to improve the way you feel about yourself. Focus more on the positive functions of your body rather than dwelling on what it can’t do. Learn to accept where you are and have goals of where you want to be in the future. Weight doesn’t have to determine the way you feel about yourself. Our bodies are amazing and are capable of doing equally amazing things. Take time to be grateful for the ability to move, see, hear, and help. Instead of chasing after a constantly fluctuating standard of body perfection, learning to be grateful and love the skin we are in can lead to true happiness.
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”
references
Alleva, J. M., Holmqvist Gattario, K., Martijn, C., & Lunde, C. (2019). What can my body do vs. how does it look?: A qualitative analysis of young women and men’s descriptions of their body functionality or physical appearance. Body Image, 31, 71–80. https://doi.org/10.1016/j.bodyim.2019.08.008
Homan, K. J., & Tylka, T. L. (2014). Appearance-based exercise motivation moderates the relationship between exercise frequency and positive body image. Body Image, 11(2), 101–108. https://doi.org/10.1016/j.bodyim.2014.01.003
Kusina, J. R., & Exline, J. J. (2021). Perceived attachment to God relates to body appreciation: Mediating roles of self-compassion, sanctification of the body, and contingencies of self worth. Mental Health, Religion & Culture, 24(10), 1050–1071. https://doi.org/10.1080/13674676.2021.1995345
Sabiston, C. M., Pila, E., Vani, M., & Thogersen-Ntoumani, C. (2019). Body image, physical activity, and sport: A scoping review. Psychology of Sport and Exercise, 42, 48–57. https://doi.org/10.1016/j.psychsport.2018.12.010