Medically reviewed by Claudia Dal Molin, DO, RMSK.
Body neutrality is a concept that teaches you to appreciate and respect your body for what it does, rather than focusing on how it looks.
When you respect your body, you treat it kindly. This means you avoid doing things that could hurt it, such as excessive drinking. Instead, you focus on caring for your body because of what it enables you to do.
What Is Body Neutrality?
Body neutrality is the idea that you neither love nor hate your body. Instead, you appreciate it for what it is and what it can do and do not focus on your body’s appearance at all.
Like many people, you may feel pressure to lose weight or look a certain way, which can make you feel bad about your appearance. Body neutrality helps remove that pressure by focusing on its function and health.
Unlike body positivity, which encourages you to love your appearance, body neutrality emphasizes not worrying about your physical appearance at all.
Potential Benefits of Body Neutrality
Research is ongoing to confirm the links between body neutrality and its potential positive impact on your life. People who practice this approach may have:
- Better self-esteem
- Less depression and anxiety
- Better overall health
Shifting the Focus From Appearance to Wellness
Being unhappy with parts of your body from time to time is a common experience. Fixating on “problem areas” can lead to larger problems like depression, anxiety and even eating disorders.
You don’t have to love every part of your body to treat it well and make healthy choices. Even if you’re not happy with your hair, weight, height or skin, you can still choose to do things that make your body healthier and stronger because it’s more important to focus on function, rather than looks. For example, instead of focusing on that last little bit of belly fat, you could focus on getting a mix of both cardio and strength training at least three days a week while emphasizing a diet of whole foods.
How Can You Practice Body Neutrality?
Practicing body neutrality may be challenging at first, as it takes time to break free from negative thinking patterns. But here are some simple ways to start practicing body neutrality:
Say Kind Words
When negative thoughts about your body enter your mind, ask yourself whether you would say those things to a friend. If the answer is no, then ask how we can adjust our thoughts towards ourselves to be kinder.
Find Fun Ways to Move Your Body
Try not to make exercise about changing how you look. Instead, find activities that make you feel good, such as dancing, riding a bicycle or swimming.
Be willing to try new things. If you’ve never tried running before, begin your journey by simply walking around the block. Next thing you know, you might be able to start walk-jogging. If you think you might enjoy dancing with friends, sign up for a class to further develop your skills.
Keep in mind that exercise offers numerous benefits beyond its outward appearance. People who exercise often have better moods, stronger hearts and a lower risk for getting certain diseases, like cancer and dementia.
Keep a Body Appreciation Journal
Celebrate your progress in a journal dedicated to appreciating your body. Whether you’ve become more consistent with healthy meal planning or recently added 10-pound weights to your squats, these accomplishments are worth recognizing!
Journaling your achievements can help shift your focus away from how your body looks and toward what your body can accomplish. Reflecting on past journal entries allows you to see the progress you’ve made and really appreciate all the amazing things your body does for you.
Small Ways to Show Your Body Kindness Every Day
Being kind to your body is a big part of body neutrality. This isn’t just about the way you talk to yourself, but also the small things you do every day.
Here are a few things you can do to practice kindness to yourself:
- Eat nutritious foods.
- Practice good sleep hygiene.
- Get a massage.
- Find a new hobby.
- Stay hydrated.
- See a therapist.
- Stretch.
Protecting Your Mental Space from Body Criticism
Social media and internet usage play a significant role in shaping your body image. The average person spends over two hours a day on social media applications. Scrolling apps expose you to curated images and people who present only their best selves to the world. Many of these images present unrealistic ideas of perfection, which can worsen your self-esteem and sense of normalcy. These tips can help you manage your social media use:
- Carefully choose who you follow.
- Replace social media use with an alternative activity, such as a crossword puzzle or adult coloring books.
- Connect with people and groups that offer value and meaningful connection instead of just responding to posts with “likes,” “loves” or “thumbs up.”
- Set social media time limits.
- Disable notifications.
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