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.
