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 resultsβ¦ followed by a scrolling row of before & after images π) - 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.
3. Wear Clothes That Make You Feel Good
I spent YEARS not wearing clothes I wanted to for a few different reasons: (1) because I listened to people say ‘fat girls can’t wear that’, ‘you need to cover your body up, nobody wants to see ____ (jiggly thighs, tummy, thick thighs, etc.), and (2) because I believed I couldn’t wear things I wanted unless I lost weight first.
So, please do NOT wait to lose weight to wear clothes you love! Dress your current body in a way that makes you feel confident and comfortable. Experiment with different styles, colors, and patterns. When you feel good in your clothes, it radiates through your entire demeanor. Remember, fashion has no size limits!
4. Practice Mindfulness and Body Appreciation
Take time each day to connect with your body mindfully. This could involve a body scan meditation, where you focus on each part of your body without judgment, simply noticing sensations. Express gratitude for your body and all it does for you β from carrying you through your day to allowing you to experience the world around you.
5. Curate Your Social Media Feed
Social media… ugh! I have a love/hate relationship with it π The images and messages we consume on all the social platforms have a significant impact on our self-perception!
Take control of your social media feeds by following accounts that celebrate body diversity and promote body positivity. Unfollow accounts that make you feel negative about your body.
Fill your feed with inspiring plus-size influencers, body-positive activists, and accounts that showcase the beauty of all body types.
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 β not universal truths β 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 β 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 β you are deserving of love, respect, and celebration exactly as you are π
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