Loyola University Maryland

Counseling Center

Body Image and Weight Management

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Body image is:

  • What you believe about your own appearance including your memories, assumptions, and generalizations.
  • How you sense and control your body as you move.

Negative body image is:

  • A distorted perception of your shape—you perceive parts of your body unlike they really are.
  • You feel uncomfortable and awkward in your body.

Positive body image is:

  • A clear, true perception of your shape—meaning you see the various parts of your body as they really are.
  • You feel comfortable and confident in your body.




Ten Steps To Positive Body Image




Effective Weight Management

Isn't it tempting to try and lose that extra 10 pounds with a crash diet? You starve yourself for a few weeks and suddenly your clothes fit again. You look and feel great for a few more weeks and then.... your clothes start to feel a bit tight again. Within a month or two, those 10 pounds are back! What happened?

Crash diets do not work because they are a short term solution to a long term problem. The only way to lose weight and to maintain that weight loss is to develop a change in behavior and life style. You need to exercise regularly and eat healthy, low-fat meals. If this becomes your regular routine, you will remain slimmer and healthier for a life time.

Another problem with restrictive diets is that people develop the mindset that they can be "model" thin. It is impossible to maintain a level of weight loss and thinness that is too extreme for your height and build. We know now that everyone has what is known as a set point around which their body weight stabilizes. This set point is probably determined by hereditary factors, childhood diet, body type and so on. It is very difficult to lose weight below that set point and keep it off. Likewise, it is difficult to gain a lot of weight above that set point and maintain it, unless your are consistently overeating and consuming high calorie, high fat food. Your body functions best around its set point, so it is important that you set a reasonable goal for weight loss and weight maintenance. This weight level will vary from person to person and will not be "model" thin for most of us. Examining weight charts, talking to a nutritionist and/or a physician, and taking a realistic look at your body build can be helpful in setting a reasonable goal.

Many "diets" have such strict guidelines that one can only adhere to them on a temporary basis. In addition, there are usually "forbidden foods" which you are not supposed to consume. Who can maintain this on an on-going basis? It is okay to consume any food so long as it is done in moderation. Therefore any restrictive diet is doomed to failure and it is likely that you will return to your regular eating pattern unless you develop a more realistic way of eating.

In addition to developing more reasonable ways of eating, it is also very important to exercise as a way to effectively manage your weight. It is extremely difficult to lose weight without exercising. Trying to lose weight without exercising would require serious food restrictions and could be hazardous to your health. Exercise also has added benefits. It helps maintain a healthy cardiovascular system in addition to changing your metabolism. Your body becomes better able to burn fat while maintaining your muscle tissue. Exercise also gives you added energy and it helps you recognize when you are truly hungry rather than just bored. When you exercise regularly there is a clear demarcation between hungry and not hungry.

A reasonable exercise program would be thirty minutes of exercise, three to four  times a week. It is important to consult your physician before you start any exercise or weight-loss program. A reasonable weight loss goal is one to two pounds per week. While this may sound slow, this type of weight loss is the easiest to maintain and it allows you to lose fat. Quicker weight loss is simply losing water and/or muscle.

Effective weight management usually requires an analysis of your eating patterns so that you can change some of your behaviors. Do you eat or snack non-stop while watching TV or reading a book? If this is the case, then you want to pay attention when you are consuming your meals and enjoy the taste of your food. You also want to stop buying unhealthy snack foods so that you will not be tempted. Do you tend to overeat when you get worried about upcoming projects or exams? Can you talk about your anxiety or concerns with friends or family rather than eat?

It is also important to give yourself positive feedback when you make small steps toward changing your lifestyle. This could be saying positive things to yourself out loud or rewarding yourself in some small way. It is just as important to avoid giving yourself negative feedback. Do not say "I ate too many fattening things today...I'll never lose weight," and then proceed to eat anything and everything and forget your goal. It is far more helpful to say, "Today I did not eat very well but that will not matter if I continue with my plan for eating healthier."

There are many resources on campus and in the Baltimore area for effective weight management. If you would like to discuss body image, weight management or any other issues, please call or stop by the Counseling Center for an appointment.