Thursday, June 19, 2014

Body Type and Body Image: How To Find "Normal"


I work in an industry where I see people with all different body shapes and sizes.  Most of these people are looking to lose weight and get back in shape for health reasons or because they are just not happy with how they look.  I always ask about goals in the assessment, and I find that many of the people who want to lose weight describe or show me a picture of a body type very different from theirs.   They start talking about trimming the waist, hips, thighs, and arms without taking into account their natural shape.  Let’s face it; a stocky, solid build like mine will never be the willowy, tall, long-limbed person we see in the magazines.  I find this disconnect between body type and body image to be very fascinating.  That fascination made me question how much of it was an actual disconnect and how much of it was lack of education on the different body types.
Let’s start with the body types.  There are three main body types:  ectomorph, mesomorph, and endomorph.  A person could be a combination of ecto/meso or meso/endo (me), but these are the main three types.  Each type has its particular looks and dietary needs.
Ectomorphs tend to have smaller frames and be thin.   They have smaller joints and a light build.  Their faster metabolism means they have difficulty gaining weight.  These are the people who need to eat more meals and can have a greater proportion of carbohydrates.
The mesomorph tends to have a larger frame and an athletic build.  They have a rectangular body shape and can gain muscle easily.  They can also gain fat easily, so they need to be careful of their caloric intake.   This is the prime body type for body building.  They tend to need a slightly higher amount of protein and a slightly smaller amount of carbohydrates than the ectomorph. 
The endomorph tends to have a solid frame and is generally shorter and stockier.  They gain fat easily.  Their slower metabolism makes it hard to lose fat once they gain it.  These are the people who need to combine strength training with cardio and need to eat fewer carbohydrates and more protein. 
All of these body types are beautiful.  I love nothing more than people watching and seeing someone who is very comfortable with his or her body type and knows how to accentuate the positives.  I also find it frustrating when I see one particular body type dressing in a style that would best on another body type; however, that is content for a different blog post.
What is the difference between body type and body image?  We see our body type in the mirror, or do we?   Our body type is our actual physical characteristics.  It is objective and definable.  Our body image is what we see in the mirror.  It is subjective and can be positive or negative.  There is a theory that our body image is connected to the sensory input from various parts of the brain to the insular cortex.  If there is some disconnect, then we “see” a different integrative model of the body than what is actually there.  It is an interesting theory as it lends credence to the “positivity begets positivity” movement to improve body image.
How can we ensure that our body image focuses on our actual body type and keep that negative self-talk at bay?  There are several ways.  First of all, actually look for the positives.  For example, my body type has curves.  Curves are good.  My body type also responds well to a healthy diet and moderate exercise.  That is also good as I would much rather read a book or write than exercise, so being able to keep my weight healthy through moderation works well for me.  Take the time each day to find the positives in your body type.  Start small with 3-5 things you actually do like.  Before you know it, you will be looking at your body through the lens of love and acceptance and not with negativity and criticism.
Second, and very importantly, retrain the language you use about your body.  I was bulimic for years and when my then-3-year-old daughter announced she was “fat” and refused to eat anything for a week, I was determined to break the cycle.  Only positive language was allowed.  Food was nourishment for the health and well being of the body.  We started to speak lovingly about the body and stopped the self-criticism.  As a result, I now have a 17-year-old who is comfortable in her own skin and I no longer feel like food is an enemy.
Third, find activities that allow you to take time to actually feel your body and revel in its strengths and abilities.  Lift weights to gain strength and definition.  Try walking, running, or riding a bike.  Find that activity that you enjoy and make the time to do it.  If you are unsure of where to start, hire a trainer for a few sessions.  Taking the time to seek advise from an expert ensures you are doing what is best for your body type and that you are using correct form to avoid injury.
Last, take time to work on the relaxation and realignment of the mind and body; in other words, take time to pamper yourself and just breathe.  MELT, yoga, and Tai Chi are great as they allow you to be in the moment and connect the mind with the body.  Try a massage and ask the therapist to focus on the parts of your body that need the most attention (aka, the parts you are trying to love).  If you are having a very difficult time reconciling your body image with your body type, try Tapping to work through the issues. 
The long and short of it is everyone has a body type.  Once we learn our type and eat and exercise for our type, we learn how to be healthy.  It is in being healthy that we learn to love ourselves and revel in our uniqueness.