People suffering from anorexia have a distorted view of their body image. Although they limit their food intake to the point of becoming ill or malnourished, they always see themselves as too fat. Prevention of anorexia can be a daily struggle for someone who is at risk of developing this eating disorder. Often those at risk have a family member who has suffered from anorexia, perhaps their mother or sister, and they are also likely to be a perfectionist. To prevent this disorder, it is important to improve your vision of your body and establish a healthier relationship with food.
Steps
Part 1 of 2: Develop a Positive Body Image
Step 1. Focus on your whole person
Society often favors the external appearance so much that it overshadows other qualities that distinguish people. One way to improve self-esteem is to consider all of your personal strengths. Next, list the characteristics that, added together, give a portrait of your personality. Then think back to how people have described your personal qualities in the past. Put everything you can remember on your list.
Hang this list on your bathroom mirror so every time you criticize your physical appearance, you have the opportunity to immediately correct your judgment and focus on the positive energies you manifest in other areas of life
Step 2. Emphasize the size of your body
It is not so much a question of enhancing particular points, such as a thin nose or thighs, as of paying attention to the energy and overall beauty of one's body, without dwelling on the external image. For example, you can point out the strength and incredible abilities that you are able to exploit thanks to your physical constitution.
- Whenever you notice that you are fussy about any physical defects, try to correct yourself by saying: "Thanks to my legs and arms I can do somersaults", "My heart is so strong that it can pump blood all over my body" or "My nose allows me to appreciate the scent of these beautiful flowers".
- You risk having a negative image of your body if you focus on what are imperfections in your eyes. You can increase your self-esteem and self-confidence if you value your body for what it allows you to do.
Step 3. Be critical of how the media represent the body
Socio-cultural issues present the Western perception of thinness as an ideal of beauty through the media, and the opinions that are formed within local communities and cultural groups can strongly influence young people, leading them to develop a negative vision of the body..
Rebel and refuse to identify yourself in the images conveyed by TV, the Internet and magazines where women are visibly underweight and men are idolized for their perfectly muscled build. In principle, remember that these images do not correspond to a realistic representation of the human body
Step 4. Reprimand friends or family when they speak ill of their outward appearance
Whether it's your mother, sister, brother, or friend, don't let your loved ones convince themselves they're too big or feel physically inadequate. Explain that it is dangerous to speak ill of one's body and, immediately after, appreciate some quality of theirs that is not related to appearance. For example, you can point out how good your brother is at soccer or congratulate your sister on her high school average.
Appearance dissatisfaction is the first step towards anorexia and other eating disorders. By reminding your friends of all this, you will help them be more aware and you will be able to see your body in a more positive way
Step 5. Remember that losing weight does not guarantee happiness
If you spend a lot of time idealizing thinness, you will begin to believe that you will not be happy or comfortable with yourself if you fail to adapt to that ideal. This vision risks giving a negative self-image and leading to anorexia.
- Despite what the media tries to make you believe, there is no such thing as an ideal body. A person can be physically healthy regardless of shape and build. Also, life is unlikely to become more exciting or rewarding because you suddenly lose weight or change your body weight.
- If you are convinced that your happiness is related to physical appearance, perhaps you should consult a psychologist who specializes in cognitive-behavioral therapy. This form of psychological therapy is useful for people who are at risk of suffering from eating disorders because it allows them to identify and change irrational or erroneous beliefs.
Step 6. Give up being a perfectionist
Experts have found a link between perfectionism and physical dissatisfaction, a widespread problem among people with eating disorders. Therefore, if you don't want to become anorexic, you need to get rid of your perfectionism and the need to keep everything under control.
- We talk about perfectionism when a subject is never happy with his performance: he has a very critical attitude towards himself and his abilities. He can also postpone a task or do it multiple times until he has met his expectations.
- Try consulting a therapist to help you overcome your perfectionism delusions. Cognitive-behavioral therapy can allow you to identify overly scrupulous attitudes and find a suitable solution to develop more balanced expectations.
Part 2 of 2: Developing a Healthier Relationship with Food
Step 1. Stop demonizing some dishes
It will surprise you to know that no food is bad. Of course, certain foods nourish the body with essential vitamins and minerals, while others contain only empty calories. Usually, the latter are high in carbohydrates, fats and sugars. However, by labeling them as bad foods, kids may refuse to eat anything they like and risk abusing them later.
- Carbohydrates are not as bad as many diets suggest. They are macronutrients necessary for the body. In fact, complex carbohydrates, such as those found in fruits, vegetables and whole grains, offer the body an enormous amount of energy and fiber, without increasing the calorie intake. The simple ones, contained in white bread, white rice and potatoes, are assimilated faster by the body, leaving after a short time a strong desire for sugars. These foods should be consumed in moderation.
- When you refuse to eat something, you undergo an exercise of will that is likely to tire you. Willpower is a finite resource, and as time goes by, you will have a hard time staying away from all the limitations you have imposed on yourself. The secret to keeping uncontrolled food cravings at bay and following a balanced eating plan is to allow yourself to consume "prohibited" foods in small quantities. By doing so, in the future you will avoid the risk of gorging yourself with everything that you have forbidden yourself.
- Compulsive binges followed by induced vomiting or the use of laxatives and diuretics form part of a less common form of anorexia. People who suffer from it impose very restrictive eating habits, allowing themselves only small portions of food at a time. After a period of denial, they can gulp down a small portion of cake, a regular meal, or whatever they can. Later, they punish themselves by training hard or throwing up what they ate. The most common form of this disorder is characterized by extreme deprivation, without bingeing or expulsion of food.
Step 2. Stay away from "diets"
Only 10-15% of people with eating disorders are men. Women are the most affected and, on average, they are the ones who practice diets most often. Dietary diets can pose health risks, affect mental health, and ultimately cause eating disorders, such as anorexia. So, stay away from it.
- The bad news is that diets often don't work. By eliminating certain food groups and not following the guidelines for healthy nutrition, there is the risk of facing numerous health problems. Statistics show that 95% of all dieters regain the lost pounds within 1-5 years.
- As noted above, diets don't work for two main reasons: individuals severely limit their calorie intake for a long period of time or deny themselves the foods they prefer. When they resume eating normally, they gain all the weight they lost.
- People who are constantly on a diet or who lose weight and gain weight continuously risk losing muscle mass, suffering from deficiencies that affect bone health, suffering from heart disease and altering metabolic processes.
Step 3. Consult a dietician who can prescribe a healthy and balanced diet
You will wonder how it is possible to maintain a normal weight without dieting. Talk to a professional to help you develop an eating style that focuses on your health and not your weight.
- The dietician will determine your dietary needs based on your clinical history and any allergies and intolerances. Generally, you should eat a diet rich in fruits and vegetables, lean proteins - such as those found in chicken, fish, eggs, beans and nuts - fat-free or low-fat dairy products, and grains. integral.
- The dietician may also recommend that you visit your doctor to help establish a regular exercise program. Together with a balanced diet, sport can help control weight, prevent disease, improve mood and extend life expectancy.
Step 4. Remember what childhood experiences may have influenced your eating habits
Bad eating habits are often based on long-standing beliefs. Think back to your childhood and the rules you followed when it came to food. Maybe you were rewarded with sweets and today you consider this kind of food as a way to feel better. Some rules may have taken root and started to affect your relationship with food.
Tell a therapist about inherited bad eating habits from childhood that may have affected your current eating habits
Warnings
- No suggestions offered in this article supersede medical advice.
- If you are losing your appetite or drastically reducing your food intake, you should see your doctor right away.
