Body Image

How to Reclaim a Positive Relationship With Your Body

January 15, 2025

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A Certified Eating Disorders Registered Dietitian (CEDRD) with a master's degree in dietetics & nutrition. My passion is helping you find peace with food - and within yourself.

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Have you ever looked in the mirror and felt like your body was working against you? 

It’s a common struggle, but here’s the truth: your body isn’t the enemy. In fact, it’s your greatest ally. Reclaiming a positive relationship with your body is about more than appearances—it’s about learning to listen, honor, and collaborate. Today, we’ll explore practical strategies to help you shift your mindset, decode the messages your body is sending, and create a foundation of self-acceptance that fosters genuine confidence. 

Let’s start with a quick vibe check. Seriously, pause for a moment and reflect:

  • How’s your body image today?
  • How do you feel about your body?
  • What kinds of thoughts are you having about your weight?
  • On a scale of 1-10, how badly do you wish you could change your body right now?

No judgment here – this isn’t about labeling your feelings as good or bad. Instead, consider this as putting on a scientist’s cap and gathering data. Approach it with curiosity, not criticism. You’re just noticing where you’re at, and that’s an essential first step.

Now, let’s explore a question that might feel a little counterintuitive: What if, instead of trying to push away your negative thoughts and feelings about your body, you allowed them to guide you? What if those thoughts could actually offer insights into what your body is trying to tell you?

Understanding Your Body’s Wisdom

Our bodies are incredibly wise. They hold onto experiences, emotions, and memories in ways we often don’t fully understand. When we take the time to turn inward and get curious about what lies beneath our body image struggles, we open the door to building a more compassionate and collaborative relationship with ourselves.

That’s exactly the approach Deb Schachter and Whitney Otto share on the latest episode of the Rebuilding Trust With Your Body podcast. Their “Body Image Inside Out” philosophy isn’t about “fixing” your body image. Instead, it’s about exploring it with curiosity and kindness. This shift can be transformative—and trust me, their insights will blow your mind in the best possible way.

The Root of Self-Hatred

Let’s talk about something that might feel a little uncomfortable: the subconscious role self-hatred plays in your life. As strange as it sounds, self-hatred often functions as a life raft. When we feel out of control or overwhelmed, clinging to self-criticism can feel like something to hold onto. It creates the illusion of control in the chaos.

Understanding this dynamic doesn’t mean endorsing it. Instead, it gives you a starting point for compassion. When you see that your negative self-talk serves a subconscious purpose, you can start to loosen its grip and explore healthier ways to navigate your emotions.

How To Decode Your Body’s Messages

Our bodies constantly send us signals, but how often do we truly listen? Instead of viewing your body’s cues as problems to fix, consider them as messages to decode. Maybe your frustration about your weight isn’t just about the number on the scale. Perhaps it’s pointing to deeper unmet needs—like a desire for rest, connection, or nourishment (both physical and emotional).

Here are a few ways to start decoding your body’s messages:

  • Pause and Notice: When negative thoughts arise, pause and ask yourself, “What is my body trying to tell me right now?”
  • Get Curious: Instead of judging the thought or feeling, approach it with curiosity. For example, if you’re uncomfortable with your appearance, ask, “What’s beneath this discomfort?”
  • Journal It Out: Writing can be a powerful tool for self-discovery. Take a few minutes to jot down your feelings and see if any patterns or insights emerge.

How to Improve Your Body Image

Many of us have spent years—maybe even decades—viewing our bodies as the enemy. But what if you could shift that perspective and see your body as an ally instead? This doesn’t mean you have to love every part of your body all the time. It’s about building a relationship rooted in mutual respect and care.

Here are a few tools to help with that transformation:

  • Practice Gratitude: Even on tough days, find one thing to appreciate about your body. You can hug a loved one, laugh with friends, or take a walk outside. Focusing on what your body allows you to do can help you shift from criticism to gratitude.
  • Reframe Your Inner Dialogue: Pay attention to how you talk to yourself about your body. When a negative thought pops up, challenge it. Replace “I hate how I look” with “I’m learning to accept myself as I am.”
  • Nurture Your Body: Show your body kindness through actions. Whether it’s preparing a nourishing meal, taking a relaxing bath, or giving yourself time to rest, these small gestures can help build a more positive connection.

The Healing Perks of a Supportive Community

Healing your relationship with your body doesn’t have to be a solo journey. In fact, connecting with others who share similar experiences can be incredibly powerful. Communities and supportive spaces allow you to share, learn, and grow alongside others who understand what you’re going through. Seek out groups, forums, or even close friends who can provide encouragement and understanding. Together, you can celebrate progress and navigate setbacks.

Mindfulness and Body Connection Practices

Incorporating mindfulness practices into your daily routine can help you positively reconnect with your body. Practices like deep breathing, meditation, or even mindful movement, such as yoga, can bring awareness to the present moment and your physical self. Over time, these practices can reduce negative self-talk and help you cultivate a sense of peace and presence with your body.

The Importance of Celebrating Small Wins

Changing your body image perspective is a journey, not a sprint. Celebrate the small wins along the way. Maybe today, you noticed a negative thought but didn’t let it spiral. Or perhaps you took a moment to thank your body for getting you through a tough day. These victories, however small they may seem, are stepping stones toward a healthier and more compassionate relationship with your body.

Making Peace With Your Body: First Steps

If all of this feels like a lot, that’s okay. Change doesn’t happen overnight, and it’s important to meet yourself where you’re at. Start small. Maybe it’s journaling about your feelings once a week or practicing a single moment of gratitude each day. Every step counts.

Deb Schachter and Whitney Otto’s “Body Image Inside Out” approach is all about making those first steps feel accessible and meaningful. They remind us that the journey to a healthier body image isn’t about perfection—it’s about progress and compassion.

Key Takeaways

If this resonates with you, please listen to the latest episode of the Rebuilding Trust With Your Body podcast. Each episode is packed with practical tools for your intuitive eating journey and making peace with your body.

Join my Intuitive Eating & Body Kindness UnChallenge. It’s 5 days of inspiration + action to kickstart (or turbocharge) your intuitive eating and body kindness journey!

Remember, the way you feel about your body doesn’t have to suck forever. Change is possible, and it starts from the inside out.

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