What is body checking, and how can it influence your relationship with your body?
When you walk past a mirror, do you stop and criticize a certain part of your body?
Touching or observing your body’s weight, shape, or size is becoming more common - and it can lead you down a path that may not be serving you.
In today’s article, we will be talking about how body checking, body image, and eating disorders are all interconnected. By the end, you will have an action plan to make a positive change in your habits.
Are you interested in learning about self-care strategies for overcoming eating disorders? We have just the course for you! Recovery in Bloom is our targeted self-care system to support your eating disorder recovery and improve your quality of life.
What is Body Checking?
Have you ever heard of body checking before?
Body checking is used to describe behaviors such as observing, feeling, or obsessing over a certain body part.
It’s believed to initially reduce anxiety, which is why people do it. For example, you look in the mirror and see that you didn’t randomly gain weight overnight, so you feel better in that moment.
However, in the long term, body checking is associated with negative feelings toward yourself and an increased risk of eating disorders. It often stems from feeling dissatisfied with your body.
Body checking can range from infrequent, unproblematic checking to compulsive, obsessive checking. The different types can really be a range of behaviors depending on the individual.
It can be problematic when it leads to disordered eating patterns, restrictive eating, fear of weight gain, and more.
In the diet culture world, certain body-checking behaviors, like weighing yourself, are actually encouraged. But we’re here to tell you that it’s not always healthy, and there are better ways to achieve your health goals.
Remember, there is so much more to life than your appearance.
Body Checking Examples
Now that you have an explanation let’s actually give you some examples so you can really grasp what body checking can mean.
- Weighing yourself frequently
- Walking past the mirror and lifting up your shirt
- Pinching your abdomen
- Looking at pictures and obsessing over how a certain body part looks
- Measuring body parts
- Trying on clothes frequently to see how they fit
Have you ever done any of these? You’re not alone, and we’re here to help you turn your negative habits into ones that will support sustainable recovery and positivity.
Understanding Body Checking and Eating Disorders
So, why is body checking bad? It can increase your risk of developing a negative relationship with your body and food, and it’s a common behavior found in individuals with eating disorders.
Studies have shown that the people who most commonly body check are those with diagnosed eating disorders.
However, even after recovery, individuals still exhibit body-checking behaviors. This goes to show how deep-rooted it can be.
It’s often done subconsciously, and individuals don’t really think about it. That’s why you have to actively work to stop body-checking behaviors.
Body checking actually increases the incidence of food restriction as well. The day or two following a body-checking incident, individuals may restrict themselves from eating even when they’re hungry.
The Cycle of Body Checking and Body Image
Body checking is often associated with body image dissatisfaction.
When you struggle to feel confident in your skin, you’re more likely to be fixated on losing weight, changing a certain part of your body, and hyper focused on how you look.
The relationship between body image and body checking is a repeating cycle.
- Body dissatisfaction
- Engaging in body checking
- Temporary relief
- Negative perception of self
To challenge the cycle, you have to be mindful, challenge negative thoughts, seek support, and practice kindness.
Promoting a Healthy Relationship With Your Body
If you or someone you know is struggling with body image, you need to understand how we can all work toward promoting healthy relationships with our bodies.
Step 1: Create body awareness and mindfulness
Pay attention to your actions and see if you’re body-checking or if you have any negative thoughts about your body. Work to reframe these thoughts in a positive way, like “I am so thankful that my body is capable of doing the things I love.”
Step 2: Foster resilience against pressures in society
Guess what… You can unfollow anyone on social media that makes you feel bad about yourself! You can also work to set boundaries with loved ones. Read our blog to see how!
Step 3: Challenge beauty standards and what they mean to you
Be a role model for all body types and sizes. Creating a more welcoming and accepting community starts with you!
Body Image Challenge
There are so many ways you can work on creating a more positive relationship with your body. Bloom has created a little challenge to get you started!
Day 1: Social media detox
Unfollow any accounts that have ever made you feel uncomfortable or bad about yourself.
Day 2: Mirror appreciation
Stand in front of a mirror and identify 3 things you like about yourself.
Day 3: Wear your confidence
Choose an outfit that makes you feel comfortable and confident. Embrace your unique style!
Day 4: Nourishing recipe
Choose your favorite new or old recipe that nourishes your body. Allow yourself to eat your favorite foods that your body deserves.
Day 5: Joyful movement
Spend 20 minutes moving your body in a way that you love!
This 5-day challenge is a fun way for you to try out new habits to promote body positivity. Screenshot to look back on throughout the week!
If you find a habit you really enjoy, stick with it! Or, if you like variety, keep repeating this challenge and adding in your own ideas!
The Takeaway
Body checking, such as obsessing over a body part or touching your abdomen, can stem from negative body image issues and is a common eating disorder behavior. This is why it’s important to address those negative body image feelings.
Overcoming negative behaviors like body checking takes a lot of awareness and self-compassion, but it is possible!
If you’re struggling and want to overcome your eating disorder, we’re here to help.
Are you ready to get your life back and love the life that you choose? Let Bloom help you! Head over to our services page to learn more about our current offers. There is no better time to invest in your health!
Are you interested in learning about healthy habits for eating disorder recovery? We have just the course for you! Recovery in Bloom is our targeted self-care system to support your eating disorder recovery and improve your quality of life.