Is Social Media Ruining Your Body Image? Here's How to Take It Back
Quick answer: Social media can shape your body image through constant exposure to a narrow range of bodies and eating habits, but you can reverse that impact by auditing your feed, diversifying who you follow, and setting boundaries around your body image triggers.
We've all been there- Scrolling past some effortlessly thin influencer's "What I Eat in a Day" and immediately spiraling into comparison. If I ate like her, would I look like her? Would I be that pretty? Does she have a meal plan I can follow?
Do Eating Disorders Have a "Look"?
No. Only 6% of people with eating disorders are clinically underweight, which brings me to my point of keeping that in mind the next time you're watching one of those videos.(1)
You have no idea what's actually happening behind that screen.
You don't know what happened before that meal.
You don't know what happened after.
You don't know what was running through that person's head while they ate.
You don't know if they ate again that day or didn't eat at all the next day...
A camera captures a moment. It does not capture a relationship with food.
Since this is a pattern you'll see constantly on apps like Instagram and TikTok, it's worth learning to spot the "What I Eat in a Day" videos framed like my body is a business card as that's diet culture messaging.
To be clear, not every "what I eat in a day" is a red flag. If the vibe is genuine meal inspo like someone sharing food because they love cooking, or because they're bored of their own rotation, that's just... food content. The difference is in the framing- Is the body doing the talking, or is the food?
At the end of the day, please stop letting the internet tell you how to eat, what healthy looks like, or what your body should look like while doing it.
Why Is Diet Culture So Hard to Spot?
Because it's everywhere. It’s the status quo here in the US- You’ve probably been hearing things like “I burned 500 calories during my workout today, now I can eat as much as I want without guilt” since you were born. And just because that's common, doesn't mean it is right!
The good news though, is that once you learn to recognize diet culture, you genuinely cannot unsee it. You constantly notice how blatantly obvious it's been the whole time. Until then, though, it's likely been quietly triggering you without you realizing it.
What are body image triggers and how do I set boundaries around them?
One of the most common obstacles you can face in healing your body image is identifying your specific body image triggers, and then setting boundaries around them. Two common triggers I see, almost without fail? Weighing yourself and social media.
The boundaries?
1 Stop weighing yourself- Throw out the scale or scales if you must or have a friend hold on to it for you.
2 Unfollow certain accounts and get off of your phone entirely. Read further down for the 3 steps.
How Does Social Media Affect Body Image?
What you feed your mind can shape your beliefs, your mood, and your actions. If your entire feed reflects one body type, one way of eating, one narrow standard of "health," your brain quietly starts to absorb that as truth- That's what bodies should look like, that's how people should eat. Your subconscious ends up with a distorted picture of reality.
But remember, if you were to walk outside your front door and look around, you'll see every body shape, size, age, and ability imaginable. That is what is normal. That is what reality is. Your feed should reflect that too.
How Do You Fix Your Social Media Feed for Better Body Image?
Three steps: audit who you follow, intentionally diversify your feed, and build in real-world disconnection time.
1. Take inventory.
Scroll through who you follow and ask yourself, honestly: Does this account make me feel bad about myself? If yes- unfollow. This isn't about being harsh; It's about clearing out the noise triggering you.
2. Intentionally diversify your feed.
Start following accounts with a range of body sizes across different interests- Crafting, travel, cooking, fashion, health, whatever you're into. This gives your brain real proof that all kinds of bodies are out there living full, joyful, healthy, happy lives. Your brain can't believe something it is not being shown.
A few accounts I follow on Instagram:
@carys.whittaker
@denisemmercedes
@bodyimaginewithbri
@breeelenehan
@healthyphit
@tori_the_therapist
(I know there are more I'm forgetting. If you've got body-positive or body-neutral, diet-culture-free accounts that helped you diversify your feed, drop them in the comments or message me. I'd love to keep growing this list!)
3. Get off your phone.
I once heard someone in recovery say their disordered brain got quieter the more connected they felt to the people around them, and that tracks. Your nervous system needs things a screen simply can't give it. Go laugh with a friend. Share a meal. Be present in your real body, around other real bodies- No filters, no face tune, no perfectly posed angles.
Curate your feed. Then close the app and hang out with a friend.
If you're struggling with your relationship with food or body image and want support, book a discovery call with me- I'd love to talk through how we can work together.
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