Reproduced from the National Eating Disorders Association Website 2003-2004
http://www. national eating disorders.org
Teensource 2004
Body image is . .
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How you see yourself when you look in the
mirror or when you picture yourself in your mind.
What you believe about your own appearance
(including your memories, assumptions, and
generalizations).
How you feel about your body, including your
height, shape, and weight.
How you sense and control your body as you
move. How you feel in your body, not just about
your body.
Negative body image is . . .
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A distorted perception of your shape--you perceive
parts of your body unlike they really are.
You are convinced that only other people are
attractive and that your body size or shape is a sign
of personal failure.
You feel ashamed, self-conscious, and anxious
about your body.
You feel uncomfortable and awkward in your body.
Positive body image is . . .
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A clear, true perception of your shape--you see the
various parts of your body as they really are.
You celebrate and appreciate your natural body
shape and you understand that a person`s physical
appearance says very little about their character and
value as a person.
You feel proud and accepting of your unique body
and refuse to spend an unreasonable amount of
time worrying about food, weight, and calories.
You feel comfortable and confident in your body.
Every Body is Different
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It is important to remember that every body is
different. We all have different genetics. Even if
everyone started eating the same things and did the
same amount of exercise for a whole year, we would
not all look the same at the end of the year. This is
because each person’s genetics influence their bone
structure, body size, shape, and weight differently.
How can you calculate your
ideal body weight?
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Well, your "ideal" body weight is the weight that
allows you to feel strong and energetic and lets you
lead a healthy, normal life. For example, when your
body is healthy and at its ideal body weight, you are
not too tired, too easily frustrated, too anxious or
angry, and you have the energy to talk to your
friends, participate in sports, and concentrate on
school or work.
When searching for your ideal weight, don’t rely on
charts, formulas, and tables to dictate what’s right for
you. Instead, eat balanced meals full of nutritious
foods and enjoy regular, moderate exercise. This will
help you be your ideal weight.
Ideal body weight?
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Most of all, avoid comparing your body with your
friends’ bodies or the people you see in
advertisements or on your favorite TV shows. If you
do start to compare yourself to others, try to
remember that we are all naturally different which
means we all have special qualities about us.
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Make a list of some of your strengths. What do you
like to do? What makes you unique?
Remember these Keys to an Ideal Body
Resist the pressure
to judge yourself
and others based
on weight, shape,
or size.
Respect people based on
the qualities of their
character and
accomplishments,
rather than just because
of their appearance.
People with negative body image have a greater
likelihood of developing an eating disorder and are
more likely to suffer from feelings of depression,
isolation, low self-esteem, and obsessions with
weight loss.
We all may have our days when we feel awkward or
uncomfortable in our bodies, but the key to
developing positive body image is to recognize and
respect our natural shape and learn to overpower
those negative thoughts and feelings with positive,
affirming, and accepting ones.
Accept yourself -- Accept your body.
Celebrate yourself -- Celebrate your body.
What are Eating Disorders

Eating disorders are serious emotional
and physical problems that can have
life-threatening consequences for
females and males.
Anorexia Nervosa
Characterized by self-starvation and excessive
weight loss
Symptoms include:
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Refusal to maintain body weight at or above a
minimally normal weight for height, body type, age,
and activity level
Intense fear of weight gain or being “fat”
Feeling “fat” or overweight despite dramatic weight
loss
Loss of menstrual periods
Extreme concern with body weight and shape
Bulimia Nervosa
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Characterized by a secretive cycle of binge eating
followed by purging. Bulimia includes eating large
amounts of food--more than most people would eat in
one meal--in short periods of time, then getting rid of the
food and calories through vomiting, laxatives abuse, or
over-exercising.
Symptoms include:
Repeated episodes of bingeing and purging
Feeling out of control during a binge and eating beyond the point of
comfortable fullness
Purging after a binge, (typically by self-induced vomiting, abuse of
laxatives, diet pills and/or diuretics, excessive exercise, or fasting)
Frequent dieting
Extreme concern with body weight and shape
Binge Eating Disorder
(also known as COMPULSIVE OVEREATING)
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Characterized primarily by periods of
uncontrolled, impulsive, or continuous eating
beyond the point of feeling comfortably full.
While there is no purging, there may be
sporadic fasts or repetitive diets and often
feelings of shame or self-hatred after a binge.
People who overeat compulsively may struggle
with anxiety, depression, and loneliness, which
can contribute to their unhealthy episodes of
binge eating. Body weight may vary from
normal to mild, moderate, or severe obesity.
Other Eating Disorders
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Can include some combination of the signs
and symptoms of anorexia, bulimia, and/or
binge eating disorder.
While these behaviors may not be clinically
considered a full syndrome eating disorder,
they can still be physically dangerous and
emotionally draining.
All eating disorders require professional
help.
Health Consequences of Eating
Disorders
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Eating disorders are real, complex, and
devastating conditions that can have serious
consequences for health, productivity, and
relationships
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Eating disorders are not just a “fad” or a
“phase.” They are serious, potentially lifethreatening conditions that affect a person’s
emotional and physical health.
Health Consequences of Anorexia Nervosa
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In anorexia nervosa’s cycle of self-starvation, the body is denied
the essential nutrients it needs to function normally. Thus, the
body is forced to slow down all of its processes to conserve
energy, resulting in serious medical consequences.
Abnormally slow heart rate and low blood pressure, which mean that
the heart muscle is changing. The risk for heart failure rises as the
heart rate and blood pressure levels sink lower and lower.
Reduction of bone density (osteoporosis), which results in dry, brittle
bones.
Muscle loss and weakness.
Severe dehydration, which can result in kidney failure.
Fainting, fatigue, and overall weakness.
Dry hair and skin, hair loss is common.
Growth of a downy layer of hair called lanugo all over the body,
including the face, in an effort to keep the body warm.
Health Consequences of Bulimia Nervosa:
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The recurrent binge-and-purge cycles of bulimia can affect
the entire digestive system and can lead to electrolyte and
chemical imbalances in the body that affect the heart and
other major organ functions.
Electrolyte imbalances that can lead to irregular heartbeats and
possibly heart failure and death. Electrolyte imbalance is caused
by dehydration and loss of potassium and sodium from the body
as a result of purging behaviors.
Potential for gastric rupture during periods of bingeing.
Inflammation and possible rupture of the esophagus from frequent
vomiting.
Tooth decay and staining from stomach acids released during
frequent vomiting.
Chronic irregular bowel movements and constipation as a result of
laxative abuse.
Peptic ulcers and pancreatitis.
Health Consequences of Binge Eating Disorder:
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Binge eating disorder often results in many of
the same health risks associated with clinical
obesity
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High blood pressure.
High cholesterol levels.
Heart disease as a result of elevated triglyceride levels.
Secondary diabetes.
Gallbladder disease.
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Causes of Eating Disorders
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While eating disorders may begin with the
preoccupation with food and weight, they are most
often about much more than food.
Eating disorders are complex conditions that arise
from a combination of long-standing behavioral,
emotional, psychological, interpersonal, and social
factors.
Scientists and researchers are still learning about
the underlying causes of these emotionally and
physically damaging conditions. We do know,
however, about some of the general issues that can
contribute to the development of eating disorders.
General issues that can contribute to
the development of eating disorders…
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People with eating disorders often use food and the
control of food in an attempt to compensate for
feelings and emotions that may otherwise seem
over-whelming.
For some, dieting, bingeing, and purging may begin
as a way to cope with painful emotions and to feel in
control of one’s life, but ultimately, these behaviors
will damage a person’s physical and emotional
health, self-esteem, and sense of competence and
control.
Psychological Factors
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Low self-esteem
Feelings of inadequacy or lack of control in life
Depression, anxiety, anger, or loneliness
Interpersonal Factors
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Troubled family and personal relationships
Difficulty expressing emotions and feelings
History of being teased or ridiculed based on size
or weight
History of physical or sexual abuse
Social Factors
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Cultural pressures that glorify "thinness" and
place value on obtaining the "perfect body"
Narrow definitions of beauty that include only
women and men of specific body weights and
shapes
Cultural norms that value people on the basis
of physical appearance and not inner qualities
and strengths
Other Factors
 Scientists are still researching possible
biochemical or biological causes of eating
disorders. In some individuals with eating
disorders, certain chemicals in the brain that
control hunger, appetite, and digestion have
been found to be imbalanced. The exact
meaning and implications of these
imbalances remains under investigation.
Eating disorders are
complex conditions
that can arise from a
variety of potential
causes. Once
started, however,
they can create a
self-perpetuating
cycle of physical and
emotional
destruction.
All eating disorders
require professional
help.
Tips for Talking with a Friend Who May
have an Eating Disorder
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If you are worried about your friend’s eating
behaviors or attitudes, it is important to express your
concerns in a loving and supportive way.
It is also necessary to discuss your worries early on,
rather than waiting until your friend has endured
many of the damaging physical and emotional
effects of eating disorders.
In a private and relaxed setting, talk to your friend in
a calm and caring way about the specific things you
have seen or felt that have caused you to worry.
What to Say to a Friend – Step by Step
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Set a time to talk. Set aside a time for a private, respectful
meeting with your friend to discuss your concerns openly and
honestly in a caring, supportive way. Make sure you will be some
place away from other distractions.
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Communicate your concerns. Share your memories of
specific times when you felt concerned about your friend’s eating or
exercise behaviors. Explain that you think these things may indicate
that there could be a problem that needs professional attention.
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Ask your friend to explore these concerns with a
counselor, doctor, nutritionist, or other health
professional who is knowledgeable about eating
issues. If you feel comfortable doing so, offer to help your friend
make an appointment or accompany your friend on their first visit.
Continued…What to Say to a Friend
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Avoid conflicts or a battle of the wills with your
friend. If your friend refuses to acknowledge that there is a
problem, or any reason for you to be concerned, restate your
feelings and the reasons for them and leave yourself open and
available as a supportive listener.
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Avoid placing shame, blame, or guilt on your
friend regarding their actions or attitudes. Do not use
accusatory “you” statements like, “You just need to eat.” Or, “You are
acting irresponsibly.” Instead, use “I” statements. For example: “I’m
concerned about you because you refuse to eat breakfast or lunch.”
Or, “It makes me afraid to hear you vomiting.”
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Avoid giving simple solutions. For example, "If you'd just
stop, then everything would be fine!“
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Express your continued support. Remind your friend that
you care and want your friend to be healthy and happy.
After talking with your friend, if
you are still concerned with their
health and safety, find a trusted
adult or medical professional to
talk to. This is probably a
challenging time for both of you. It
could be helpful for you, as well as
your friend, to discuss your
concerns and seek assistance and
support from a professional.
How to Help a Friend With Eating
and Body Image Issues
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You cannot force someone to seek help, change
their habits, or adjust their attitudes. You will
make important progress in honestly sharing
your concerns, providing support, and knowing
where to go for more information!
Listen to Your Body
Always worrying
about counting
calories and fat
grams in order to
control your
weight can
become difficult
and tiresome.
And, is there really
a "perfect diet" out
there anyway?
After all, 95% of
diets fail because
diets don’t work.
Why else would
people have to keep
searching for new
ones all of the
time?
Dieting
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When was the last time you truly had fun dieting?
Most likely you won’t remember it as a pleasurable
experience. After all, it doesn’t feel so great to be
getting hungry for lunch but forcing yourself to wait
an extra hour.
Do you remember feeling irritable?
Did you get a headache or was your stomach
growling?
And, didn’t those "forbidden" or "off limits" foods
seem to be calling your name even more than ever?
Gosh, that doesn’t seem like very much fun, does it?
Why Diets Don’t Work
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The reason diets don’t work and aren’t much fun is
because your body needs food for energy, just like a
car needs gas to drive.
Food is fuel for your body! Your body knows what it
needs in order to keep running efficiently--it needs the
fuel of vitamin and nutrient rich foods from a variety of
food groups.
That’s why it’s important to listen to your body and
respond to its natural hunger. It will tell you what it
needs. And if you don’t listen, it will find ways to keep
reminding you--like headaches, a growling stomach,
and obsessing about food.
Keys to Listening to Your Body
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The first key to listening to your body is being able to detect
when you are getting hungry. If you are indeed truly hungry, and not
just looking for food to cure your boredom, stress, or loneliness, then it is
time to refuel.
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The second key is being able to know when you have had
enough. Listen to your body. When you begin to feel full, you will know
that you have had enough to eat. The goal is to feel content--not
uncomfortably stuffed but not starving either. Sometimes this means
eating 5 or 6 smaller meals a day instead of 3 large meals. And,
remember it takes about 20 minutes for your body to realize it’s full. Also,
be aware of what you are eating--sit, chew slowly, enjoy the tastes,
smells, and textures of your food.
The third key is moderation, nothing to extremes. Often people
hear this advice and think it means they can eat whatever they crave, all
the time. Obviously we cannot survive on potato chips or peanut butter
cookies alone. And if you tried, chances are you'd probably start to crave
some pasta or fresh fruit after awhile. These cravings are your body's way
of helping you get the nutrients it knows you need.
Eat what you want, when you are
truly hungry. Stop when you`re
full. And eat exactly what appeals
to you. Do this instead of any
diet, and you are unlikely to ever
have a weight problem,
let alone an eating disorder.
LISTEN TO YOUR BODY.
The Media, Body Image, and
Eating Disorders
Eating disorders are complex conditions that arise from a
variety of factors, including physical, psychological,
interpersonal, and social issues.
Media images that help to create cultural definitions of beauty and
attractiveness are often acknowledged as being among those
factors contributing to the rise of eating disorders.
Media messages screaming “thin is in” may not directly cause
eating disorders, but they help to create the context within
which people learn to place a value on the size and shape of
their body.
To the extent that media messages like advertising and celebrity
spotlights help our culture define what is beautiful and what is
“good,” the media’s power over our development of self-esteem
and body image can be incredibly strong.
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Dieting: Risks and Reasons to Stop
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Americans spend more than $40 billion dollars a
year on dieting and diet-related products.
Dieting: Any attempts in the name of weight
loss, "healthy eating", or body sculpting to deny
your body of the essential, well-balanced nutrients
and calories it needs to function to its fullest
capacity.
The Dieting Mindset: When dissatisfaction with
your natural body shape or size leads to a
decision to actively change your physical body
weight or shape.
Dieting has become a national pastime,
especially for women...
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Americans spend more than $40 billion dollars a year on dieting and dietrelated products. That’s roughly equivalent to the amount the U.S.
Federal Government spends on education each year.
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It is estimated that 40-50% of American women are trying to lose weight
at any point in time.
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One recent study revealed that 91% of women on a college campus had
dieted. 22% dieted "often" or "always." (Kurth et al., 1995).
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Researchers estimate that 40-60% of high school girls are on diets
(Sardula et al., 1993; Rosen & Gross, 1987).
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Another study found that 46% of 9-11 year olds are sometimes or very
often on diets (Gustafson-Larson & Terry, 1992).
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And, another researcher discovered that 42% of 1st-3rd grade girls
surveyed reported wanting to be thinner (Collins, 1991).
The Big Deal About Dieting: What You
Should Know
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Dieting rarely works. 95% of all dieters regain their lost
weight and more within 1 to 5 years.
Dieting can be dangerous:
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"Yo-yo" dieting (repetitive cycles of gaining, losing, & regaining
weight) has been shown to have negative health effects,
including increased risk of heart disease, long-lasting negative
impacts on metabolism, etc.
Dieting forces your body into starvation mode. It responds
by slowing down many of its normal functions to conserve
energy. This means your natural metabolism actually slows
down.
Dieters often miss out on important nutrients. For example,
dieters often don’t get enough calcium, leaving them at risk for
osteoporosis, stress fractures, and broken bones.
The Big Deal About Dieting: What You
Should Know
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Dieters often experience physical consequences such as:
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loss of muscular strength and endurance
decreased oxygen utilization
thinning hair
loss of coordination
dehydration and electrolyte imbalances
fainting, weakness, and slowed heart rates
Dieting also impacts your mind. When you restrict calories
you restrict your energy, which in turn can restrict your
brainpower.
Medical studies indicate that people on diets have slower
reaction times and a lesser ability to concentrate than
people not on a diet.
The Big Deal About Dieting: What You
Should Know
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All of the stress and anxiety about food and
weight that preoccupy dieters actually can
consume a portion of a dieters’ working
memory capacity.
Numerous studies link chronic dieting with
feelings of depression, low-self-esteem and
increased stress.
Dieting can lead to an eating disorder
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Many studies and many health professionals
note that patients with eating disorders were
dieting at the time of the development of their
eating disorder.
Dieting may not cause an eating disorder, but
the constant concern about body weight and
shape, fat grams and calories can start a vicious
cycle of body dissatisfaction and obsession that
can lead all too quickly to an eating disorder
Tired of Die-ting? Try Living!!!
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Just imagine all of the time and energy you could save
for other activities and interests in your life if you decided
to stop dieting.
We all need to take care of our bodies and make sure
that we are fueling them with a nutritional balance of
foods, but we don’t need to let the way our body curves
or doesn’t curve determine how we feel about ourselves
or how we live our lives.
Next time the dieting desire crosses your mind, take a
time-out. Think about the reasons why you want to lose
weight. Are they really worth it? Think about the potential
dangers of dieting. And, most of all, take the time to
remember that you are worth so much more than what
you weigh!
Some Basic Facts About the
Media’s Influence in Our Lives:
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to a recent survey of adolescent girls, the
media is their main source of information about
women’s health issues (Commonwealth Fund, 1997).
Researchers estimate that 60% of Caucasian middle school
girls read at least one fashion magazine regularly (Levine, 1997).
Another study of mass media magazines discovered that
women’s magazines had 10.5 times more advertisements
and articles promoting weight loss than men’s magazines did
(as cited in Guillen & Barr, 1994).
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A study of one teen adolescent magazine over the course of
20 years found that in articles about fitness or exercise plans,
74% cited “to become more attractive” as a reason to start
exercising and 51% noted the need to lose weight or burn
calories (Guillen & Barr, 1994).
Continued Fact about the Media
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The average young adolescent watches 3-4 hours of
TV per day (Levine, 1997).
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A study of 4,294 network television commercials
revealed that 1 out of every 3.8 commercials send
some sort of “attractiveness message,” telling
viewers what is or is not attractive (as cited in Myers
et al., 1992). These researchers estimate that the
average adolescent sees over 5,260 “attractiveness
messages” per year.
Encouraging the media to
present more diverse and real
images of people with
positive messages about
health and self-esteem may
not eliminate eating disorders
entirely, but it would help
reduce the pressures many
people feel to make their
bodies conform to one ideal,
and in the process, reduce
feelings of body
dissatisfaction and ultimately
decrease the potential for
eating disorders.
Tips for Becoming a Critical Viewer
of the Media
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One of the ways we can protect our self-esteem and
body image from the media's often narrow definitions
of beauty and acceptability is to become a critical
viewer of the media messages we are bombarded
with each day.
Media messages about body shape and size will
affect the way we feel about ourselves and our bodies
only if we let them. When we effectively recognize and
analyze the media messages that influence us, we
remember that the media’s definitions of beauty and
success do not have to define our self-image or
potential.
To be a Critical Viewer, Remember:
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All media images and messages are constructions. They are NOT
reflections of reality. Advertisements and other media messages have
been carefully crafted with an intent to send a very specific message.
Advertisements are created to do one thing: convince you to buy or
support a specific product or service. To convince you to buy a specific
product or service, advertisers will often construct an emotional
experience that looks like reality. Remember, you are only seeing what
the advertisers want you to see.
Advertisers create their message based on what they think you
will want to see and what they think will affect you and compel you to
buy their product. Just because they think their approach will work with
people like you doesn’t mean it has to work with you as an individual.
As individuals, we decide how to experience the media messages
we encounter. We can choose to use a filter that helps us understand
what the advertiser wants us to think or believe and then choose
whether we want to think or believe that message. We can choose a
filter that protects our self-esteem and body image.
Tips for Eating Well and Feeling Good
about Yourself
It is no fun to worry all
the time about how
much you weigh, how
much you eat, or
whether you are thin.
Here are some things
you can do.
Tips for Eating Well and Feeling Good
about Yourself
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Eat when you are hungry. Stop eating when you are full.
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All foods can be part of healthy eating. There are no "good" or "bad"
foods, so try to eat lots of different foods, including fruits, vegetables,
and even sweets sometimes.
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When having a snack try to eat different types. Sometimes raisins
might be good, sometimes cheese, sometimes a cookie, sometimes
carrot sticks or celery dipped in peanut butter.
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If you are sad or mad or have nothing to do—and you are not really
hungry—find something to do other than eating. Often, talking with a
friend, or parent, or teacher is helpful.
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Appreciate yourself for all you are – everyone should respect and like
themselves, enjoy playing and being active, and eat a variety of
healthy foods.
Continued…Tips for Eating Well and
Feeling Good about Yourself
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Remember: people who exercise and stay active are healthier
and better able to do what they want to do, no matter what they
weigh or how they look.
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Try to find a sport (like basketball or soccer) or an activity (like
dancing or karate) that you like and do it! Join a team, join the
YMCA, join in with a friend or practice by yourself—Just do it!
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Good health, feeling good about yourself, and having fun go
hand in hand. Try out different hobbies, like drawing, reading,
playing music, or making things. See what you’re good at and
enjoy these things.
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Remind yourself that healthy bodies and happy people come in
all sizes, and that no one body shape or body size is a healthy
one or the right one for everybody.
Continued…Tips for Eating Well and
Feeling Good about Yourself
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Some people believe that fat people are bad, sick, and out of
control, while thin people are good, healthy, and in control. This is
not true and it is unfair and hurtful.

Do not tease people about being too fat, too thin, too short, or too
tall. And, don’t laugh at other people’s jokes about fat (or thin)
people or short (or tall) people. Teasing is unfair and it hurts.
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If you hear someone (your mom or dad, a sister or a friend) say
they are "too fat and need to go on a diet,"
TELL THEM—Please don’t, because dieting to lose weight is not
healthy—and no fun—for kids or adults.
TELL THEM—You think they look great just the way they are.
TELL THEM—Don’t diet; eat a variety of foods and get some
exercise.
TELL THEM—Remember, being "thinner" is not the same as being
Appreciate yourself
for all you are –
everyone should
respect and like
themselves, enjoy
playing and being
active, and eat a
variety of healthy
foods.