What is Body Checking? Why is it an Unhealthy Habit? How do I Stop?
Ever catch yourself staring at your reflection when you’re out and about? Totally harmless, right?
What about behind closed doors?
Have you ever paused to think about how often you stare at your body from a critical lens?
What starts off as a natural reaction can lead to unhealthy habits that leave us feeling down in the dumps.
Today, we’re digging into exactly that – what body checking is, how to spot if you’re doing it, and how to get in control of it.
The Definition of Body Checking
Body checking is the act of repeatedly and excessively examining one’s body for information about weight, shape or overall size and appearance with the intention of certain aesthetic standards.
Note that this does not mean casually looking in the mirror or at your reflection, but the ongoing habit of hyper fixating on your body or certain parts of it.
Some examples showcasing the unhealthy habit of body checking include,
overly checking one’s appearance in the mirror or reflective surfaces
frequent weighing
measuring the circumference of certain body parts, like wrists, waist, thighs, or hips
pinching areas within your body to measure loose skin
trying various clothing to see how tight or loose something is
taking photos of your body consistently to track changes
feeling for bones
seeking reassurance from others about your body
comparing your current body to old photos of yourself or to others
Think of body checking as a spectrum…
On one end of the extreme, there’s body avoidance, which is when one is purposely avoiding looking at themselves in the mirror out of fear of self-criticism.
In the middle, you’ve got the typical outfit check in the mirror before school, work or event or looking at your face in the bathroom mirror making sure there’s nothing in your teeth or face.
& the other end of the extreme is obsessively checking, which is what we’re diving into.
Where This Habit Stems From
Body checking has been an unhealthy habit that’s been going on for decades, mostly due to the fact that the media has a tendency to portray “perfect” bodies as if they’re a fashion trend to be easily followed.
In the 1950’s hourglass figures with curves, large breasts, and slim waists were considered “glamorous”. The swinging 60’s praised women with adolescent physiques. The 80’s were all about having an athletic build and the 90’s swung back to extreme thinness.
Nowadays, it almost seems as though women are expected to have a combination of all the previous eras - big boobs & butt, thigh gap, flat stomach…what could possibly be next? [insert eye-roll emoji here]
In the early 2000’s, tons of “thinspo” pics flooded Tumblr that were very clearly promoting eating disorders.
Lately, there’s been wellness or healthy lifestyle videos trending all over TikTok of thin people body checking. For example, a girl casually showcasing her flat stomach, then sharing what she eats in a day. The comments on these videos show how harmful content like this is, with responses such as, “I’m not eating” and “I’m not hungry anymore”.
Who is Most Susceptible to Body Checking?
Many people assume body image insecurity is a `female problem”, but that couldn’t be far from the truth. All genders at every age can struggle with separating their worth from their bodies.
Those who have a distorted view of a supposed flaw within their bodies, also known as body dysmorphia, are more likely to engage in body checking behaviors. Some hyperfixate on thigh gaps, collarbones, and flat stomachs, while others are more so concerned with looking lean and muscular.
Ever look at a word for so long that it starts to look incorrect? That’s exactly what we do with our bodies.
When Body Checking Has Gone Too Far
Body checking can become a problem when it,
brings up negative emotions
is used to cope with feelings of stress, fear or anxiety, especially around calories, eating and weight gain
causes rigidity with food or exercise
leads to isolation, such as avoiding eating at restaurants or social gatherings
interferes with ability to function normally at school, work or the home
worsens symptoms of an eating disorder, such as restriction, purging or bingeing
Oftentimes people body check because of the thoughts, feelings or beliefs they have around food and their bodies. For example, someone might have the belief that if they eat X food or X amount of calories, they will automatically gain weight.
The act of body checking sneaks in as a way to obtain reassurance and temporary relief that their body has not changed. If they perceive their body to look different, it can lead to more rigidity around what they can and can’t eat.
What initially starts as an act to gain control ends up being the opposite: a lack of control. Most feel as though they cannot trust themselves or their bodies to eat certain foods. The more that one body checks, the stronger the belief is that their body is flawed and that they need to overexercise and/or avoid certain foods.
Body checking can lead to restriction and overexercising, which could lead to an eating disorder. If you suspect you or someone you know is struggling at this capacity, working with an eating disorder specialized registered dietitian and therapist would be greatly beneficial.
How to Stop Body Checking
Build Awareness
Body checking has become so normalized that many engage in the behavior without even realizing they’re doing it. If you find that your thoughts around food or your body are getting worse, working on mindfulness could help minimize and eventually eliminate body checking.
Start noticing how frequently you’re body checking, what triggers it, and what comes up after it happens. Keep track of these habits in a journal of the notes section of your phone to build more awareness around body checking. Once you’re able to identify what provokes the impulse and how you feel after, find ways to replace those habits with something more beneficial.
Distraction
When the urge to engage in body checking comes up, distract yourself to see if you can delay or avoid the behavior altogether. I suggest coming up with up to 5 activities that ideally take a total of 1 hour to see if your mind forgets about body checking. Learning to ride the wave will strengthen your ability to override the urges altogether.
Keep in mind that I am not suggesting avoiding your body indefinitely, but rather stepping back and viewing your body from a new lens.
Social Media Detox
Ever notice how you feel after scrolling through social media? If certain accounts make you feel lousy, it might be time to do a proper clean out. Unfollow or at the very least mute accounts that bring up negative thoughts, feelings or beliefs around your body.
Once you’ve done a thorough detox of who you follow, replace those accounts with accounts of various body types. Notice how your relationship with your body changes as you begin to normalize ALL shapes and sizes.
Self Compassion
Hear me out — if self criticism worked, we wouldn’t be going back to it over and over again. It would work the first time.
Rather than dissecting every inch of your body, try focusing on what you DO like about yourself. If naming a physical attribute is too challenging or uncomfortable, start with an internal attribute you like about yourself. Every time you catch yourself criticizing your body, counteract that thought with 3 compassionate statements about yourself.
Body Image Healing
Instead of viewing your body as an ornament to be looked at, challenge yourself to see your body as an instrument that can do things for you. Working on body appreciation and body acceptance are key stages in healing your body image.
Body acceptance does not mean loving your body indefinitely, but rather not letting a period of negative body image dictate how you show up and treat yourself. The key here is to work on body neutrality as opposed to body love or hate.
Seek Support
If body checking is causing anxiety around eating, getting dressed, being social, or other day to day activities, your self-worth is likely tied to the way you view your body. Working one-on-one with a licensed therapist and/or registered dietitian can help you get to the root of your beliefs around your body to provide guidance on how to live by your values.
Frequently Asked Questions
Why is body avoidance problematic?
Depending on where you are in your food and body recovery journey, some avoidance could be helpful, especially in the early stages. Body avoidance can become problematic long term because it reinforces negative thoughts and feelings around your body. For example, some might purposely avoid wearing shorts or sleeveless shirts even though it’s scorching hot out because they don’t like their legs or arms. Others refuse to go to the beach with friends due to fear of wearing a bathing suit.
The ultimate goal in body image healing is to feel neutral about your body so that you can wear what you want, be in photos, and connect with those around you.
How long does it take to eliminate body checking?
This is really hard to say because everyone has their own unique story when it comes to body image. Of course, the sooner you become more aware of body checking habits, the sooner you can challenge them and reshape your relationship with your body.
Will eliminating body checking lead to body positivity?
I try to steer clear of the term “body positivity” because it is typically associated with always feeling positive about your body. The truth is no one always loves or feels positive about their body. Having not-so-great body image days is completely normal. Eliminating body checking will help you feel more neutral and at peace with your body. This means that while you don’t always love how you look, you don’t let that dictate or ruin your day. So instead of body positivity, I like to reframe it as body acceptance.
Final Thoughts
While it’s perfectly normal to look in the mirror daily when getting ready, repeatedly checking your body for information about weight or overall size can lead to an unhealthy relationship with food and body image.
Men and women of all ages can struggle with body checking. Those who have a disordered relationship with food/exercise, body dysmorphia or an eating disorder are at a greater risk of compulsively body checking.
Reducing and ultimately eliminating body checking behaviors is possible. While it might be hard and uncomfortable in the beginning, the freedom you get in the end makes it worth it.
If you or a loved one needs gentle guidance around food or body distress, my team and I would be more than happy to support you. Fill out this contact form for a free 15 minute connection call to find out how we can work together.