What Are Some Simple Self-Care Practices That Can Improve My Body Confidence?
When I was in junior high, I remember constantly looking at myself in the mirror, wishing I could change my body. Like many adolescents, I was hyper-aware of how I looked and how I measured up to others. I wanted longer legs, a smaller waist, and less acne on my face. I would pour over Seventeen magazines, compare myself to Lizzie McGuire (AKA Hilary Duff) on the Disney Channel, and imagine how much better I’d feel if I could just look a certain way.
Looking back now, I realize how misguided that mindset was. My body was strong, healthy, and capable of amazing things, yet I spent so much time focusing on what I thought was “wrong.” I didn’t appreciate my body for what it could do, and I certainly didn’t feel the confidence that I now know I deserved.
Unfortunately, this struggle isn’t unique to me. Many of my clients share stories of self-doubt, comparison, and frustration with their bodies. The desire to change or “fix” ourselves often begins early, and it can stay with us throughout our lives if we don’t actively work to build body confidence by loving our bodies for everything that is right about them and everything they do for us.
Over the years, both personally and professionally, I’ve learned that self-care practices can dramatically improve how we feel about our bodies. The key to body confidence isn’t about achieving a specific size, weight, or look—it's about nurturing yourself, appreciating your body for what it can do, and practicing daily habits that foster a positive relationship with yourself.
In this blog, I’ll share eight simple self-care practices that can improve your body confidence, all backed by science. These actionable tips can help you feel more connected to your body and enhance your overall well-being.
1. Practice Daily Movement
One of the most powerful ways to improve body confidence is by engaging in daily movement. This doesn’t mean forcing yourself into a rigorous workout routine to try to change your appearance. Instead, it's about moving your body in ways that feel good, reconnecting with how your body functions and appreciating its capabilities.
The Science:
Research shows that engaging in physical activity, particularly in a mindful way, can improve body image. A study published in the journal Body Image found that people who focused on how exercise made them feel, rather than its impact on their appearance, experienced significant improvements in body satisfaction. This approach helps shift the focus away from exercising to "fix" your body and towards exercising to celebrate and care for it.
Actionable Tip:
Try different types of movement—whether it’s yoga, walking, swimming, or dancing—and pay attention to how it makes you feel physically and emotionally. Don’t focus on burning calories or changing how you look; instead, embrace the joy of movement and the gratitude for what your body can do.
Get some steps in easily at home
2. Practice Gratitude for Your Body
It’s easy to get caught up in the things we want to change about our bodies, but practicing gratitude can help shift that focus. Instead of fixating on what you don’t like, take time to appreciate all the things your body does for you every day.
The Science:
Gratitude has been shown to have a wide range of psychological benefits, including improving self-esteem and fostering positive body image. A study from The Journal of Positive Psychology revealed that participants who regularly practiced gratitude for their bodies reported higher levels of body satisfaction and overall well-being.
Actionable Tip:
Start a gratitude journal specifically for your body. Each day, write down three things your body did for you. For example, you might write, “I’m grateful my legs carried me on a beautiful walk,” or “I appreciate my lungs for helping me breathe deeply.” By focusing on your body’s abilities and health, you’ll gradually shift your mindset away from criticism and toward appreciation.
3. Cultivate a Balanced Approach to Social Media
In today's world, we’re bombarded with images of “ideal” bodies on social media. These unrealistic representations can damage our body confidence, leading to constant comparison. However, social media doesn’t have to be harmful—it can be a source of inspiration and empowerment if you use it mindfully.
The Science:
Research indicates that exposure to idealized images on social media can negatively impact body image, especially when individuals compare themselves to these unrealistic standards. However, studies also show that curating your social media feed to include body-positive content and following accounts that celebrate diverse body types can improve body satisfaction.
Actionable Tip:
Unfollow accounts that make you feel bad about your body or promote unrealistic standards. Instead, follow body-positive influencers, fitness professionals who promote health over aesthetics, and individuals who share real, unfiltered images of their bodies. Engaging with content that promotes self-love, diversity, and health at every size will create a more supportive and affirming online environment.
4. Nourish Your Body with whole-food based Eating
One of the most powerful acts of self-care is learning to nourish your body through whole-food eating. This approach encourages you to tune in to your body’s hunger and fullness signals, eating in a way that honors your needs without judgment or restriction.
The Science:
A study published in Appetite found that individuals who practiced mindful, whole-food eating had better body image, higher self-esteem, and greater life satisfaction compared to those who followed restrictive diets. Whole-food eating promotes a healthier relationship with food, helping you move away from external rules and expectations and toward internal wisdom.
Actionable Tip:
Practice eating when you’re hungry and stopping when you’re full. Listen to your body’s cues and give yourself permission to eat the foods you enjoy without guilt. Whole-food eating encourages you to trust your body and nourish it with care, rather than controlling it through restriction.
A delicious whole food snack for anytime, anywhere!
5. Wear Clothes That Make You Feel Good
The clothes you wear can have a significant impact on your body confidence. Wearing clothes that fit well and make you feel comfortable and confident can shift your mindset and help you feel more at ease in your own skin.
The Science:
A study in The Journal of Consumer Research found that clothing plays an essential role in shaping self-perception. Participants who wore clothes they felt good in experienced a boost in mood and self-confidence. This is known as “enclothed cognition,” where the way we dress influences how we think and feel about ourselves.
Actionable Tip:
Stop wearing clothes that are too tight, uncomfortable, or that you’re saving for when you reach a certain weight. Dress for your body as it is now. Find clothing styles that make you feel comfortable and express your personality. Wearing clothes that fit well and feel good can dramatically improve your mood and body image.
6. Surround Yourself with Positive People
The people we spend time with can either lift us up or bring us down, and this is especially true when it comes to body confidence. Being around people who constantly criticize their own bodies or comment on others’ appearances can be draining and can reinforce negative thought patterns about your own body.
The Science:
Social support plays a critical role in promoting positive body image. According to research published in Body Image, individuals who have supportive social networks are less likely to engage in body dissatisfaction and disordered eating behaviors. Having friends and loved ones who encourage self-acceptance can help reinforce positive feelings about your body.
Actionable Tip:
Surround yourself with people who have a positive outlook on body image and who encourage self-love. Limit time with individuals who focus on weight loss, dieting, or appearance, and instead build relationships with those who value you for who you are, not how you look. Positive, supportive social circles can have a profound impact on how you view yourself.
Cozy fall flavors packed into every wholesome, crunchy bite
7. Engage in Self-Compassion Practices
Self-compassion involves treating yourself with the same kindness and understanding that you would offer to a close friend. When you practice self-compassion, you acknowledge that it's okay to have flaws, imperfections, and bad days without beating yourself up.
The Science:
Self-compassion has been shown to be a key factor in improving body image. Research published in The Journal of Counseling Psychology suggests that individuals who practice self-compassion are more likely to have positive body image, higher self-esteem, and lower levels of body dissatisfaction. By practicing self-compassion, you can learn to accept yourself as you are and let go of the pressure to meet unrealistic standards.
Actionable Tip:
The next time you find yourself being critical of your body, pause and ask yourself, “Would I speak to a friend this way?” Offer yourself words of kindness and understanding. For example, if you’re feeling down about your appearance, remind yourself, “It’s okay to feel this way sometimes, but my worth isn’t determined by how I look.”
8. Set Boundaries Around Conversations About Weight and Appearance
It’s common to get caught up in conversations about weight, diets, or appearance, especially in social situations. However, these conversations can be harmful to your mental health and body confidence, even if they seem harmless on the surface.
The Science:
Studies show that repeated exposure to discussions about weight, dieting, and appearance can reinforce body dissatisfaction and disordered eating behaviors. According to research in The Journal of Health Psychology, setting boundaries around these types of conversations can help protect your mental health and foster a more positive relationship with your body.
Actionable Tip:
The next time someone brings up weight or appearance in a conversation, politely change the subject or let them know you’re not comfortable discussing these topics. For example, you might say, “I’d rather not talk about dieting today. How have you been feeling lately?” Setting boundaries can protect your mental health and shift the focus to more meaningful conversations.
Conclusion: Building Body Confidence Through Self-Care
Body confidence doesn’t happen overnight, and it’s not about achieving a certain size or look. It’s about cultivating a positive relationship with yourself and appreciating your body for all that it does. By incorporating these self-care practices into your life, you can gradually improve how you feel about your body and enhance your overall well-being. Remember that body confidence is a journey, and it starts with treating yourself with kindness, compassion, and respect.
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