How To Cultivate Body Positivity In A Plus Size Body

Embracing your body at any size is a journey, not a destination. However, for plus-size peeps, cultivating body positivity can be especially challenging because of the fatphobic world, we live in, which emphasizes a thin body being the “ideal” body (for health, beauty, etc.). But the good news is that you can develop a loving and accepting relationship with your body with intention and practice!

Here are ten powerful ways to nurture body positivity in your plus size body:

1. Cultivating Body Positivity: Practice Positive Self-Talk

Have you ever stopped and thought about the way you talk to yourself? I don’t know about you but goodness, I would never say some of the things I say to myself to a friend! And if I were a gambling gal, I’d wager $100 bucks you have, at some point, said some pretty nasty things to yourself!

The way we speak to ourselves matters. I want to challenge you, for let’s say just the remainder of today, to be aware of any negative self-talk and replace it with something positive.

For example, you catch yourself criticizing your body, pause, and reframe your thoughts. Instead of “I hate how my arms look,” try “My arms are strong and allow me to hug my loved ones.”

Consistent practice can help rewire your internal dialogue.

2. Engage in Joyful Movement

Back in my diet culture days, exercise wasn’t fun, it was a way to punish myself for something “bad” I ate. Or if I had already eaten the “bad” thing, I had to punish myself with an hour or two of exercise.

Exercise shouldn’t be a punishment for what you eat or how you look! Instead, focus on movement that brings you joy and makes you feel good in your body. This could be dancing, swimming, yoga, or any activity you genuinely enjoy. The goal is to celebrate what your body can do, not to change how it looks.

A few of the ways I like to move my body:

• Daily walks with my dog (at least twice a day)!
  
• Body Groove – if you haven’t heard of Misty Tripoli’s body groove, it’s an easy and fun way to exercise (dance). What I love about it is that even though it’s dancing, it’s all free form so you get to do what feels good to you – it’s not choreographed moves you have to follow.
  
  (Note: if you are triggered by weight loss pictures – before and after – this may not be for you because in a web browser when you click the join now link, right smack dab in the middle of the page is check out these incredible Body Groove results… followed by a scrolling row of before & after images 🙄)
  
• Soft hiking – yes it’s a thing! Soft hiking is a hiking trend that focuses on being kind to yourself and enjoying the outdoors at your own pace. It’s a low-impact activity that’s more about the experience than the challenge.
  
  The All Trails app is a great resource to help you find local trails near you. One of my favorite features of the app is that it lists the difficulty levels.

6. Surround Yourself with Supportive People

The people we spend time with greatly influence our self-perception. Surround yourself with friends and family who support your journey towards body positivity. Seek out communities, either online or in-person, where you can connect with other plus-size individuals who are on similar journeys.

For example, before the pandemic, I had so much fun being a part of a plus size community that hosted in person events where it was safe for us to just be us in our fat bodies without having to worry about harassment, judgment, etc.

One summer they rented a venue where we had a huge pool party (and the venue was closed to the public). There was something so empowering about being with a huge group of people living in plus size bodies, rocking bikinis (and all other sorts of swimwear), splashing in the pool, going down the waterslide… just living our best lives for a few hours not having to defend a basic human right – taking up space!

7. Cultivating Body Positivity: Challenge Beauty Standards

Educate yourself about the history of beauty standards and how they’ve changed over time. Understanding that these standards are cultural constructs – not universal truths – can help you challenge and reject harmful ideals. Celebrate the diversity of human bodies and recognize that beauty comes in all shapes and sizes.

8. Focus on Health, Not Weight

Shift your focus from weight to overall health and well-being. Engage in healthy behaviors because they make you feel good, not as a means to change your body size. This might include nourishing your body with foods you enjoy, getting adequate sleep, managing stress, and staying hydrated.

I gotta admit, this is a tough one for me. I don’t do things to intentionally lose weight these days and trying to figure out how to focus on health without it being about weight loss can be challenging!

9. Cultivating Body Positivity: Celebrate Your Body’s Abilities

Instead of focusing on how your body looks, celebrate what it can do. Whether it’s your creativity, your strength, your ability to nurture others, or your resilience – acknowledge and appreciate your body’s capabilities. Set goals based on actions or achievements rather than appearance.

10. Be Patient and Kind to Yourself

Remember that cultivating body positivity is a process, and it’s okay to have ups and downs. Be patient with yourself and treat yourself with the same kindness you would offer a good friend. If you have a day where you struggle with body image, acknowledge it without judgment and gently guide yourself back to your body-positive practices.

Embracing plus size body positivity is a radical act of self-love in a world that often tells us we need to change. By implementing these strategies consistently, you can build a more positive relationship with your body and inspire others to do the same. Remember, your worth is not determined by your size – you are deserving of love, respect, and celebration exactly as you are 🙂