What is Body Neutrality? Registered Dietitian Gives 7 Steps to Improved Body Image
Written by: Hannah Thompson, RDN, LD, CPT
Is body neutrality the same as body positivity? How can body neutrality improve your relationship with food and your body?
Most of us have heard of body positivity as it is often trending on social media. Maybe you’ve seen posts of people showing their stretch marks or posting pics in their undies. These posts can be very helpful for those who struggle with body image, especially since there are plenty of overly filtered and altered images alongside the ones promoting body positivity.
But there is one problem with how body positivity is portrayed - we don’t feel positive about our bodies 24/7. You might not always view your rolls or stretch marks as admirable. And that’s okay! We are human. If you struggle with this aspect of the body positivity movement, you may prefer to work towards body neutrality instead.
What is body neutrality?
Body neutrality is a mindset that shifts the focus from how your body looks to what it does for you. Body neutrality emphasizes nurturing and caring for your body regardless of how you feel about it.
Most people have said to themselves “I hate my thighs, my arms, my stomach”. Most of us have looked in the mirror and brutally bullied ourselves. And it’s no wonder - most of our bodies don’t match society’s ideals and we never feel good enough. Individuals in larger bodies are especially marginalized and they are classified as unhealthy, lazy, and undisciplined.
This is where body neutrality comes in. What if your body was just your body? Just a skin suit where your soul lives? A vessel that you travel your life in?
You have so much more to offer to this world than just your body. In fact, your body is the least interesting thing about you. Not to mention that your weight and your body’s shape is largely out of your control!
7 steps to body neutrality
Reject the idea of changing your body.
Focus on health-promoting behaviors rather than weight loss. Diets don’t work and surprisingly often lead to weight gain rather than weight loss. Shift your goals to ones that have nothing to do with the number on the scale.
Do not participate in conversations about other people’s bodies
Change the subject when someone’s body comes up in conversation. If someone makes comments about your body, change the subject, ignore it, or let them know how their words are unhelpful.
Engage in body appreciation practices
What you tell yourself will become your reality. If you tell yourself that you are ugly and unlovable, this is what you will believe. Instead, write down some things that your body does for you (“My legs are strong and help me walk” or “My belly holds my organs”).
Wear clothes that you like and you feel good in
Donate clothes that no longer fit you. Reject the mindset of “I need to save these for when I lose weight” and instead wear clothes that make you feel good in your current body. Remember - your clothes are made to fit you, not the other way around.
Find joyful movement rather than using exercise as punishment
Exercise has many benefits, but using it as a way to “burn off” food you ate will strip any joy that you feel from moving your body. Be grateful for how your body helps you perform.
Practice Intuitive Eating
Intuitive Eating is a non-diet approach to improving your relationship with food and your body and mind. Body acceptance and weight neutrality are key for adopting Intuitive Eating, as a focus on shrinking our body can make it difficult to honor your hunger and fullness.
Unfollow accounts on social media that lead to body comparison
Follow users that promote HAES (Health at Every Size) and Intuitive Eating. Hack the social media algorithms by liking, commenting, and sharing posts that align with your values. Unfollow those who shame bodies and don’t be afraid to block people or tap “I’m Not Interested” on posts that don’t make you feel great.
Bottom line
Body neutrality is an approach to healthy body image that involves accepting your body and taking care of it, even if you don’t always love the way it looks. Body neutrality and body acceptance are integral to Intuitive Eating. There are a few steps you can take to work towards body neutrality, including participating in affirmations and detoxing your social media.
Want to learn more about Intuitive Eating and how to start your food freedom journey? Join our course to learn how!
