Body Image Info Kit

Body Image Information Kit Contents Body Image What is Body Image Healthy/Positive Image Negative Body Image Self-Esteem: The Process of Strengthening Self-Esteem Understanding Yourself Believing in Yourself Becoming Your Own Power Source Handling Criticism and Mistakes Body Acceptance Body Image & the Media How Media and Advertising Industries Generate and Perpetuate Poor Body Image Media Literacy: Understanding Media Messages Body Image Dissatisfaction among Males Enhancing Male Body Image Promoting Healthy Body Image Ways to Challenge Bad Body Beliefs Resources

What is Body Image?

How you see yourself when you look in the mirror or picture yourself in your mind What you believe about your appearance and your body How you feel about your body including height, shape, weight How you sense and control your body as you move One part of a persons larger self-image

The mental picture you have of your body + your thoughts and feelings about that picture

Healthy Body Image

In today's world, if you have a certain look, you're more likely to be considered popular and successful. The pressure around appearance and weight is intense. Healthy body image means feeling "at home" in your body - its part of who you are. It also means you know how to take care of yourself. You feel energetic and can do the things you want to do. It means resisting pressure to strive for the "perfect" body by finding more meaningful and lasting ways to feel good about yourself. As a society we spend a disproportionate amount of time on our outsides and often dont spend enough time focusing on the stuff that matters. We often say things like wow! You look great! Have you lost weight?, or I love your outfit. How often do we say, Youre a really great story teller! or Thank you for being such a great friend. You are someone I can really trust.
A healthy body image means resisting the pressure to strive for the "ideal" body by finding more meaningful and lasting ways to feel good about yourself.

Positive Body Image

A clear, true perception of your shape. You feel comfortable and confident in your body You feel proud and accepting of your unique body and refuse to spend an unreasonable amount of time worrying about food, calories and weight You celebrate and appreciate your natural body shape and you understand that a persons physical appearance says very little about their character and value.

Negative Body Image

A distorted perception of your body shape You believe that parts of your body are different than they really are You are convinced that only other people are attractive & your body is a sign of personal failure You feel uncomfortable, self-conscious or anxious in your body

Negative body image Contributes to: disordered eating/eating disorders obsession with weight loss over-exercising steroid use depression fear of leaving home feelings of helplessness risky cosmetic surgery

Poor body image involves shame, guilt, and stress

We all may have our days when we feel awkward or uncomfortable in our bodies, but the key to developing positive body image is to recognize and respect our natural shape and learn to overpower those negative thoughts and feelings with positive, affirming and accepting ones.
*National Eating Disorders Association, 2002

Self-esteem

The real opinion you have of yourself How you value and respect yourself as a person Self-esteem has a direct effect on how you take care of yourself, emotionally, physically and spiritually.

Self-esteem and body image exert influences on each other it is hard to feel good about yourself if you hate your body
Source: Peel Public Health [Online]. Available: http://www.peelregion.ca/health/commhlth/bodyimg/bintro.htm [Accessed 8 June 2010]

Self-esteem

The real opinion you have of yourself How you value and respect yourself as a person Self-esteem has a direct effect on how you take care of yourself, emotionally, physically and spiritually.

Self-esteem and body image exert influences on each other it is hard to feel good about yourself if you hate your body

The Process of Strengthening SelfEsteem

This kind of learning is not a quick fix, but an ongoing process of personal growth. This ribbon graphic guides you through the process of strengthening self-esteem in manageable steps. The ribbon helps you see that the knowledge and skills gained in one phase will also apply in the others.

Understanding Yourself
Self-Awareness
Many people are uncomfortable with, or haven't had the opportunity to learn positive ways to recognize and manage their emotions. Sometimes, they cope by denying their feelings or shutting them down. They may block them with their intellect, with eating or not eating, with drugs, alcohol, or cigarettes, or

other habits that can lead to difficulty. Sometimes they act on their emotions without thinking of the consequences, saying and doing things that they later regret. You cannot always control what happens to you. You can learn to interpret and manage your feelings. You can control the conclusions you draw from experiences about your own sense of self-worth, your thoughts, and how you will respond - your actions.

Recognizing Emotions
Emotional responses are the reason people care about anything. Although psychologists and philosophers still debate which emotions are primary, Paul Ekman has identified facial expressions for four core emotions recognized in people of many cultures. The 4 core emotions are sadness, anger, joy and fear.

What purpose do these 4 core emotions serve?

Sadness helps you to reflect on the significance of something you have lost, or something that has disappointed you; when you feel sad, it's natural to need to be alone. Solitude helps to work out the significance of the loss and learn from the experience. Withdrawing when you are sad protects you from further hurt until you feel stronger. Anger motivates you to change or fix something that is not working. Anger may also be a cover for hurt and sadness; if issues are not addressed, unresolved anger may lead to long-term moods of resentment, hostility, even depression. Joy represents all the positive feelings that tell you what is working. Pay special attention to these feelings and re-create the circumstances where feelings of contentment, satisfaction, happiness, peace and joy occur. Fear protects you from unsafe risks and tells you to be cautious or to prepare - fear is normal in unfamiliar situations. It doesn't mean you can't do something. Fear may be realistic and appropriate to the risk of the situation at hand OR it may get out of hand when a situation poses little or no "real" risk.

Believing in Yourself
Self-Acceptance
A value is the worth that you place on something. Your values are what you believe in or consider being important. Re-thinking your values is important to strengthening selfesteem because they help you decide what is right and wise for you.

Your values help determine the guiding principles by which you live. They influence your decisions and the goals you set. For many situations in life, there aren't clear cut answers... including this effort to explore values.

Developing a Clear and Accurate Self-Image

How Do You See Yourself? kind... insensitive... organized... scattered... stimulating... boring... cautious... aggressive... trust-worthy... too trusting... adaptable... inflexible... friendly... withdrawn... Everyone has strengths, abilities and unique talents. When self-esteem is low, the mental picture you have of yourself is focused on failings, exaggerating those areas where you feel weak or ineffective, and overlooking what you do well... in other words the picture is inaccurate! But it leaves you with a very negative self-image.

Negative Self-Talk Thoughts Feelings Actions

Negative thoughts may be mild or mean, and when mean, it's difficult not to believe them. Negative thinking may be a clue that you have uncomfortable feelings such as sadness, hurt or anger, that need to be acknowledged and released. When thoughts are mostly negative due to low selfesteem, feelings of anxiety, anger and sadness are experienced more often. As a result, actions are more likely to include withdrawing from people and avoiding new situations, or perhaps acting on hostility with sarcasm or blaming.

Believe it or not, these negative thoughts serve a purpose. If you are anxious about trying something new and your own thoughts say, "I can't do that! I'm a stupid fool to even think of it! " - you are likely to listen, not give it a try, and, sure enough, your anxiety is relieved. The critical voice protects you in a backward kind of way from fear of failure and rejection. Negative thinking may become automatic - ingrained in your self-image and you end up living your life that way. Tuning in to your personal thoughts is the first step in doing something about negative self-talk.

Positive Self-Talk
Once you become aware of how your self-talk sounds, imagine what a kind, supportive voice would say. Picture a person being encouraging to you. This could be a grandparent, a coach, a favourite teacher or friend. Here's what an encouraging person might say: "Go ahead. Give it a try. You do have the skills required to do the job. You deserve this promotion!" "You're good!" "Good for you! You did very well!"

Thoughts Feelings Actions

See the difference positive thoughts make on your feelings... thoughts... and actions! Ultimately, create your own kind and supportive thoughts. Use positive self-talk and affirmations regularly to affirm your self-image and sense of worth. Affirmations are positive self-talk statements which: Start with "I". Are clear and brief. Take place in the present. Become more effective with repetition.

Becoming Your Own Power Source

Self-Reliance
Self-reliance is drawing on the power within yourself and the power you share with others. It is not power over others. When self-esteem is strengthened, you no longer have to live life so carefully to avoid rejection, because your basic sense of approval comes from within. You feel free to see new situations as opportunities for learning and growth - you can dream and accept responsibility for making things happen. This doesn't mean taking careless risk, but rather, thoughtful, well-planned risk with strong possibilities for success... and testing yourself to see how far you can go.

Whatever the outcome, the learning that takes place is applied to the next challenge. For almost every great idea, there are several trial runs, and some of the highest achievements are the result of the failure of an initial idea. Dreams are by nature connected to your values and what you feel passionate about. Use this enthusiasm to turn your dreams into goals with action plans. Share your goals with people you care about and who may support you in reaching them.

Setting Goals and Priorities

1. Break your goal down into manageable steps. 2. Sort out priorities into short-term goals - achievable in a short period, e.g. 2-4 weeks. 3. Set a target date to reach your overall goal 4. Know the benefits of reaching your goal. 5. Think about obstacles that might come along and ways of dealing with them. 6. Set checkpoints to mark your progress along the way. 7. Adjust your action plan based on what works and what doesn't. 8. Revise your target date as you learn. 9. Reward yourself and appreciate your achievement. 10. Track your successes and make them grow...

Handling Criticism and Mistakes

When you take a risk or try new roles, others, even those close to you may not share your enthusiasm, and may be critical of your new direction. Even in healthy relationships, people sometimes vent in hurtful ways. When this happens, an affirmation, such as I am worthwhile and capable reminds you that your sense of worth is simply not on the line. Take a couple of deep breaths to help you stay calm and express your thoughts clearly, with self-respect and respect for the other person. Mistakes can be obvious in retrospect... but going into a situation, people usually make the best choice based on the information they have, and their needs at the time. Regardless of the motivation, mistakes are still your responsibility to acknowledge, apologize, and do what can be done to correct the situation. Taking responsibility for mistakes boosts self-esteem and self-respect much more than avoiding or denying the situation, making excuses or blaming others. Let go of past mistakes with compassion and forgiveness... for yourself... just as you would for a friend who has made a mistake. Forgiveness restores energy and allows you to move on and learn from what went wrong.

Source: Peel Public Health [Online]. Available: http://www.peelregion.ca/health/commhlth/selfest/process.htm

Body Acceptance
Goals, Premises, and Beliefs
You are completely good enough just as you are now. You can be happy and healthy no matter your size or appearance. Dont worry about optimal happiness or health just good enough. Take a middle ground approach to the importance of appearance, neither minimizing nor overemphasizing it, ie, it does matter some, but not as much you think. Eat and exercise now as you would, if you were your ideal weight and knew you always would be, no matter what you did or didnt do. Be accurately informed about weight, food and health issues. Understand that no one knows for sure whats best when it comes to health and weight: we just make educated guesses based on the research we have so far. Appearance is just one part of your self-esteem and self-worth; what else makes you valuable? Challenge the idea that only thin people are happy and healthy. Try to be accepting and tolerant of others and yourself. Stop seeing other women as competition and stop comparing yourself to them. Take good care of yourself physically, mentally and spiritually. Find the courage to fight prejudice about size and weight whenever and wherever you can. See yourself as someone who deserves respect, care and joy, no matter what your weight. Live your life exactly as you would if you were your ideal self, inside and out!
_________________________________________________________________ EveryBODY is a Somebody!

ENCOURAGE DIVERSITY BY CELEBRATING YOUR OWN AND OTHER PEOPLES BODIES AS THEY ARE!!!

Prepared by: Candy MacNeil, M.S. [Accessed February 8, 2011]

More info at www.whatseatingyou.com

Body Image & the Media

Cultural ideals shape the way we think we should look. Throughout history, women's bodies have been "molded" to fit the ideal of the time. Todays advertisers go to huge lengths to sell products and to convince women that their bodies are never good enough. Female models are typically tall, thin, young, white and appear perfect. More and more, male models are lean, very muscular and equally perfect in their appearance.

Reality Check

Body features in the media are enhanced with props, lighting angles, and computer techniques. Shapes and sizes are altered. Blemishes, freckles, lines, wrinkles, skin folds and any other unwanted features are edited out. Body features from photos of different people are combined to create the "perfect" image. "Body doubles" are common in films when body parts of lead actors don't measure up to the "perfect" image. Photo images can be completely computer generated to fit the look of the day.

The physical images presented in the media are flawless in every way. Nobody looks that "perfect" naturally - not even the models themselves. The media message is that if you try hard enough, spend enough, suffer enough, you can have the look you want... that shaping your body will somehow bring you success and happiness.

The body does not follow fashion trends. If you have been persuaded to think that your body is not good enough, you may be trying to reach unrealistic and unhealthy goals. Too many young women aspiring to today's ultra-thin look literally starve themselves. Some are over-exercising or risking damage to their bodies with steroids. Plastic surgery and implants have their own health risks. The price of trying to achieve the "perfect" look may include an eating disorder such as anorexia, bulimia or compulsive overeating due to the extreme efforts required to maintain this look over time.

Most everyone wants to feel fit and look good. For lots of people, new clothes and changing hairstyles are fun ways to express themselves. Magazines, websites, TV, movies, are a big part of our leisure time, and are fun as long as you don't shape your whole life around what you see. Be aware of the "flawless" images, the stereotypes based more on looks than on talent, and the put-downs of people who don't fit the narrow definition of ideal. Be aware of ads that turn people into objects, sexualize young children and depict violence.

How the Media and Advertising Industries Generate and Perpetuate Poor Body Image
Fashion media and advertising industries have not by themselves caused the increased incidence of eating problems, but they have contributed to generating and perpetuating it. Heres how 1. Lending reality to the false. Everyone should be thin Do all the right things and you will be thin. What about genetics? Can contribute to self-blame when they dont succeed 2. Selling magic solutions for mythical problems. Media make a statistically unusual body/shape and make it the ideal, while describing something usual as ugly. Ads for cosmetic surgery as an instant way to look like the ideal 3. Normalizing the abnormal Women are distrusting their appetites and trust diet instruction Recipes in womens magazines look nice but isnt much food at all. They are reassured it is enough food and when they feel hungry and eat more, can lead to feelings of guilt. 4. Representation is very limited Have to look hard to find ads that represent women who dont fit the cultures ideal size/shape Ads represent body size/shape of a very small % of women 5. Creating an atmosphere of insecurity. The media contributes to encouragement of an atmosphere of weight preoccupation amongst women Contributed to widespread body dissatisfaction, useless dieting and dangerous eating problems.

Trends in the media portrayal of women and girls:

Superiority and Domination: women should be passive, weak and sexually available. Dismemberment: ads show separate parts of womans body (i.e. a pair of legs, breasts, butt etc). Women are not whole then, they are simply sexualized parts. Clowning and Exaggeration: Women seen in unnatural or unrealistic positions that make them look silly or childish. (As opposed to men as powerful or strong etc). Promotes the view that men are strong and powerful and women are weak and passive.

Coy Behavior: Women blushing, looking away, covering their faces reinforce the cultural attitude that women should be coy. Irrelevant Sexualization of Women and Girls: no matter the product, sex sells. Alcohol, soft drinks, jeans. Also the sexualization of children is never appropriate and is HIGHLY objectionable. Diversity: Media need to reflect the full spectrum of diversity and experiences. All shapes, sizes, races, ethnicities, ages, expressions of sexuality and ranges of physical capability. And they need to be represented in non-stereotypical, non-racist media portrayals. Refer to the Media Literacy Handout found in this info kit to further understand media messages and think critically about them!

Information provided by: Region of Peel Public Health

Media Literacy Understanding Media Messages

1. Who is communicating? Why? Every media message is communicated for a reason- to entertain, to inform, and usually to persuade The basic motive behind most media programs is profit $$$$ through the sale of advertising space and sponsorships 2. Who owns, profits from, and pays for media messages? Media messages are owned. They are produced to get results, provide profits, and pay for themselves All news and entertainment programming, including film and television, try to increase their audiences to attract advertising dollars Understanding the profit motive is key to analyzing media messages 3. How are media messages communicated? They are communicated through use of elements like sound, video, text, and photography Most messages are enhanced by the use of visual and technical elementsthrough camera angles, special effects, editing, or music Looking at how these features are used in messages is key to realizing how that message attempts to persuade, entertain, or inform. 4. Who are the target audiences for media messages and what meanings are made? All messages attempt to target some demographic People filter these messages based on their beliefs, values, attitudes, behaviors, and past experiences Start identifying who the target audience is for a particular message and how its audience will interpret it 5. What are the intended or underlying purposes and whose point of view is behind the message? Behind every message is a purpose and a point of view Understanding their purpose and knowing WHOSE point of view is being expressed and WHY is an important part of being media literate 6. What is NOT being said and why? Messages are limited in time and purpose so rarely all the details are provided Looking for the issues, topics, and perspectives that are NOT included can often reveal a great deal about the purposes of media messages Source: www.nedica.ca

Body Image Dissatisfaction among Males

Are men overly concerned with body image issues? Yearly, American men spend approximately: $4 billion on exercise equipment and health club memberships $3 billion on grooming aids and fragrances $800 million on hair transplants $500 million on male cosmetic surgery procedures $300 million on procedures such as pectoral implants, chin surgery, and penis enlargement $200 million on procedures such as liposuction and rhinoplasty (nose jobs) These statistics show that men are growing increasingly concerned with the appearance of their body, and are willing to fork over millions of dollars to enhance their physical image. The fitness and cosmetic surgery industries have discovered this new demographic and have developed marketing strategies specifically targeted to young men. And while most are not undergoing drastic cosmetic procedures, the rate of hazardous eating and eating behaviors related to body image concerns is increasing. Over the past decade, mens body image concerns have gained the attention of many researchers in the field of psychology Research shows that todays college men are reporting greater levels of body dissatisfaction. This is true for both gay and heterosexual men Males associate their attractiveness with muscle definition, and are concerned about body shape (as opposed to weight) and increasing their muscle mass
(University of Iowa Health Care, 2002)

Eating disorders in males typically involve a competition to stay more defined than other men (University of Iowa Health Care, 2002) Gay and heterosexual men have equivalent levels of body esteem, satisfaction with body shape, and desired levels of thinness (Yelland Tiggermann, 2003). However, gay men are more likely than heterosexual men to be treated for eating disorders Disordered eating and exercising behaviors among men are associated with obsessive feelings of inadequacy, unattractiveness, and failure The viewing and purchasing of muscle and fitness magazines was associated with body dissatisfaction in both gay and heterosexual men (Duggan & McCreary,
2004)

Men involved in sports that emphasize strict body weight adherence (such as swimmers, runners, wrestlers) are at higher risk for developing eating disorders such as anorexia nervosa and bulimia (Ennis, Drewnowski, & Grinker, 1987; Knowlton,
1995)

The Ideal Male Body is Growing Steadily more Muscular

Hypotheses regarding contemporary mens body image distress have been presented by researchers in the field of psychology. It appears that the media plays a significant role in this by presenting the public with unrealistic images of the ideal male body. Consider the following: Over the past 20 years, G.I. Joe toys have grown more muscular and have sharper muscle definition. The GI Joe Extreme action figure, if extrapolated to a height of 510, would have larger biceps than any bodybuilder in history. (Pope, Olivardia, Gruber, & Borowiecki, 1999). A Playgirl centerfold model of 1976 would need to shed 12 lbs of fat and gain 27 lbs of muscle to be a centerfold of today (Leit, Pope, & Gray, 2001). In addition, the male body is increasingly being objectified and sexualized in popular print ads. Advertisements promoting weight lifting, exercise products, and underwear present the model as dehumanized (the gaze of male model is not at viewer) and the body is objectified (bodies are shown in parts, such as from the shoulders down). Additionally, the naked male body is increasingly portrayed in magazines targeted towards women and gay men.

The Drive for Muscularity

The Drive for Muscularity represents an individuals perception that 1. He is not muscular enough, and 2. Bulk should be added to his body frame
*McCreary & Sasse, 2000

Research shows that young men tend to see themselves thinner and less muscular than they actually are. In contrast to women with body image concerns, who typically seek to shed pounds and achieve a specific body weight, men with body image concerns want to bulk up. Men are socialized not to discuss their body image concerns, and their silence may lead to feelings of isolation, distress, depression, and anxiety. The Drive for Muscularity in young men has been associated with low self esteem, neuroticism, and perfectionism (Davis, Karvinen, & McCreary, 2005). The drive for muscularity becomes pathological when it causes significant distress and interferes with social and occupational functioning. Any of the following signs are cause for concern:

Neglecting school, work, family, or friends to spend more time at the gym Persistent fear and anxiety of appearing too small The use of steroids or other performance enhancing drugs Information provided by: Milwaukee School of Engineering Counseling Services

Men, Muscle and Media

The Media portrays the ideal male as a V-shaped, well muscled and sexually potent body- not to mention good looks and clear skin. We see this image everywhere from magazines to commercials to movies. In reality, this ideal just doesnt exist in mainstream society. Male bodies come in all different kinds of shapes, sizes, colors and abilities. Unfortunately, these images create a feeling of pressure to fit in and look like these ideals. Magazines ads for fitness supplements promise to make you win at everything. Exercise regimes plaster the pages with personal testimonies to its female sexmagnetism. These messages and these claims will never go away. So it is important to learn how to deal with the media instead.

Be critical of the media and the claims you read: who is making the claim? Are they someone you think you could trust? Do you even want what is theyre selling? Be fit and be healthy for yourself, not because the media tells you its vital to your success as a man Ask yourself: what would I have to give up in order to look like those muscle men? Time? Money? My health?

Consequences of Striving for the Ideal Body

Young men with a poor body image and a high drive for muscularity often have corresponding feelings of low self-esteem, anxiety, and depression. In addition, they may be more at risk for abusing anabolic steroids, the health consequences of which are well documented and include a greater risk for coronary heart disease, kidney and liver damage, liver cancer, high blood pressure, and reduced immune system functioning. Side effects specific to men include shrinking of the testicles, reduced sperm count, infertility, baldness, development of breasts, and increased risk for prostate cancer (National Institute of Drug Abuse, 2005). People who compare themselves to unrealistic images are likely to experience body image dissatisfaction, mental health issues, and threats to healthy physical functioning. Instead of striving for the perfect body, begin to identify the positive parts of yourself and enjoy the body you have! Information provided by: Milwaukee School of Engineering Counseling Services

Enhancing Male Body Image

Recognize that bodies come in all different shapes and sizes. There is no one "right" body size. Try to see your body as a facet of your uniqueness and individuality. Focus on the qualities in yourself that you like that are not related to appearance. Spend time developing these capacities rather than focusing on changing the size or shape of your body. Look critically at advertisements that push the "body building" message. Our culture emphasizes the V-shaped muscular body shape as the ideal for men. Magazines targeted at men tend to focus on articles and advertisements promoting weight lifting, body building, or muscle toning. Consider giving up your goal of achieving the "perfect" male body and work at accepting your body just the way it is. Remember that your body size, shape, or weight has nothing to do with your worth as a person, or your identity as a man. In other words, you are not your body. Expand your idea of "masculinity" to include qualities such as sensitivity, cooperation, caring, patience, having feelings, being artistic. Some men may be muscular and athletic, but these qualities in and of themselves do not make a person a "man." Find friends who are not overly concerned with weight or appearance. Be assertive with others who comment on your body. Let others know that comments on your physical appearance, either positive or negative, are not appreciated. Confront others who tease men about their bodies or who attack their masculinity by calling them names such as "sissy" or "wimp." Demonstrate respect for men who possess body types or who display personality traits that do not meet the cultural stereotype for masculinity; e.g., men who are slender, short, or overweight, gay men, men who dress colorfully or who enjoy traditional "non-masculine" activities such as dancing, sewing, or cooking. Be aware of the negative messages you tell yourself about your appearance or body. Respond to negative self-talk with an affirmation. For example, if you start giving yourself a message like, "I look gross," substitute a positive affirmation, "I accept myself the way I am," Focus on the ways in which your body serves you and enables you to participate fully in life. In other words, appreciate how your body functions rather than obsessing about its appearance. For example, appreciate that your arms enable you to hold someone you love; your thighs enable you to run, etc. Aim for lifestyle mastery, rather than mastery over your body, weight, or appearance. Lifestyle mastery has to do with developing your unique gifts and potential, expressing yourself, developing meaningful relationships, learning how to solve problems, establishing goals, and contributing to life. View exercise and healthy eating as aspects of your overall approach to life that emphasizes selfcare.
Source: Eating Disorders Awareness and Prevention, Inc. (http://www.edap.org/). "Enhancing Male Body Image." Compiled by: Tom Shiltz,MS, CADII Rogers Memorial Hospital, Oconomowoc, WI. Handout

Promoting Healthy Body Image

Embrace a Health at Every Size/Size Acceptance Approach
Good health is NOT defined by body size. Good health is a state of complete physical, mental and social wellbeing.

Size Acceptance or Health At Every Size (HAES), offers an alternative

This approach encourages self-acceptance by honoring the natural diversity in body shape and size and by exposing societal prejudice and discrimination against larger individuals It promotes the benefits of physical activity by encouraging social, pleasure-directed movement Finally, it helps people to re-connect eating to internally-directed hunger, appetite and satiety cues, leading to a more normal, peaceful relationship with food and body The goal is to help people make positive changes to improve the quality of their lives regardless of weight status The end result will be a culture that is less judgmental and more truly diverse, and individuals who lead healthy fulfilled lives by honoring and caring for the bodies they already have.

The Health At Every Size (HAES)/ Size Acceptance approach has 3 major components. These components are outlined in the table below. Health At Every Size: Major Components Component Size and Self-acceptance Description Affirmation and reinforcement of human beauty and worth irrespective of differences in weight, physical size, and shape.

Physical activity

Support for social, pleasure-based movement for enhanced quality of life. Calorie burning and weight loss are not the goals of the activity.

Normalized eating

Support for discarding externally imposed rules and regimens for eating and attaining a more peaceful relationship with food by relearning to eat in response to hunger and fullness cues.

Size and Self-Acceptance. Acceptance of oneself and their size is seen as the cornerstone of HAES. Self-acceptance is a declaration that, just as human worth is not based on race, color, or class; it is also not dependent on body weight, shape, or size. Sizism may likely be the last culturally accepted prejudice against individuals who do not live up to our unrealistic societal standards. Like racism, sexism, anti-Semitism, and homophobia, this sizism: Is based on visible cues, i.e., the fat person is discriminated against primarily because of the way the person looks defines an entire group of people numbering in the millions within a narrow range of negative characteristics and behaviors elevates the status of one group of people at the expense of another and serves as a vehicle for the bigots own anxieties, frustrations and resentments.*
*Goodman, W.C. The Invisible Women: Confronting Weight Prejudice in America. Carlsbad. CAGruze, 1995.

This prejudice results in rampant social, economic, and educational discrimination against larger individuals.
Read more about Size Acceptance and why dieting doesnt work in our Health at Every Size info kit!

Source: Jon Robison[online]. Available: http://www.jonrobison.net/size.html [Accessed 8 March 2011]

Ways to Challenge "Bad Body" Beliefs TOP 10 LIST

1. Encourage diversity by accepting your own and other peoples' bodies as they are. Don't believe that there is only one ideal - skinny for women, muscular for men. Just as blondes and brunettes, brown eyes and blue are all attractive, so are a variety of body shapes and sizes! 2. Do not participate in jokes that belittle another person - especially ones based on appearance. And don't let others do it around you. Speak up, be the one to say, "That's not funny. That person has feelings." Develop a sense of humor that isn't based on putting others down. 3. Practice what you preach - if you tell others you like them for who they are, and not just how they look, apply it to yourself. Like yourself for who you are, for all the things that make you unique. 4. Don't believe everything you see! Remember marketing is intended to make you feel like you need whatever they're selling - in order to do that, you have to feel inadequate somehow. Question, question, question!!! Look at ads with a critical eye. 5. Think about what you really value in people and then focus on that. Compliment people on the things that truly matter - not the number on the scale. 6. If you suspect someone is in trouble, don't judge. Don't be critical. Remember that this is an illness - treat them with the respect and concern you would if it were any other illness. 7. Put your money where your mouth is - support advertisers who buck the system and use realistic sized models. Write to the ones who don't and let them know you find it offensive. 8. Stop talking about food, weight and body in social situations. It's dull and it leaves everyone feeling bad. Talk about truly "weighty" matters - things you really care about. 9. Reduce competition. You don't have to the be the thinnest, funniest or anything-est. You are just you - stop comparing! 10. Remember that food and body size only have power over you if you let them. You are so much more than these things - don't let them control your life!

Prepared by: Candy S. MacNeil, M.S.

Body Image and Eating Disorder Resources On-Campus Resources

Professional Counselling Counselling Services Dietitians Lindzie OReilly Lisa Armstrong AWL Acceptance Without Limits The Wellness Centre Physicians Student Health Services Student Support Network Athletics/Fitness and Lifestyle Guelph Resource Centre for Gender Empowerment and Diversity Level 3, University Centre 519-824-4120 Ext 53244

Student Health Services Health & Performance Centre J.T. Powell Building J.T. Powell Building Monday to Friday 12pm 10pm during Fall/Winter semester Lynne Skilton University Centre Rm 107

519-824-4120 Ext 52131 519-824-4120 Ext 53254

519-824-4120 Ext 53327 519-824-4120 Ext 52131 McNally House 519-824-4120 Ext 55002 519-824-4120 Ext 52670 519-824-4120 Ext 58559

Off-Campus Resources
Family Physicians Speak with your family physician to request a referral Homewood Health April Gates Centre In-patient program Psychiatrists Physician referral required Dr. E. Mulder Organizations National Eating Disorders Information Centre, Toronto, ON Sheenas Place

519-824-1010 Ext 2292 519-836-5992 Toll free: 1-866-6334220 or 416-340-4156 416-927-8900