3 Practical Steps to Improve Your Body Image and Feel Better

improving body image, positive self-esteem, healthy eating habits, nutrition tips, psychology-driven support, Sydney dietitian, body appreciation, personal values, mental health, wellness journey

Ever looked in the mirror or scrolled through your camera roll feeling disheartened and frustrated about what you saw? Overwhelmed by an urge to “fix” things, wondering if changing your body might bring the confidence you’re craving? You’re not alone. 

That’s poor body image rearing its head. And the impact goes beyond just what you see - it’s in your food choices, your health, and how you feel each day. When body image struggles seep into daily decisions, it can lead to cycles of restriction, binge eating, disappointment, and exhaustion. But, shifting towards a healthier body image can help you feel more at ease with yourself day to day, and empower you to make food choices from a place of compassion rather than shame. 

Improving body image isn’t about flipping a switch to feel endlessly positive all the time. It’s about developing tools to approach your body with compassion and understanding, even on the tough days. Below are three steps to rewrite your body image story — one that isn’t driven by diets or restriction, but where you feel empowered, nourished, and genuinely confident.


1. Identify Your Negative Body Image Triggers

Do you notice certain situations make you feel worse about your body? Maybe scrolling through social media, seeing edited images, or passing a mirror unexpectedly. Take some time to reflect and jot down the top triggers that bring up negative body image thoughts. Recognising these is the first step in understanding patterns and making intentional changes to move away from poor body image.

Need help doing a social media audit to pinpoint poor body image triggers? We’ve included a guide in our free ebook “Ditch Dieting”.


2. Focus on Body Appreciation, Not Body Positivity

Body positivity might feel like a big leap, especially if you’ve been struggling with self-image for a while. Instead, consider shifting your focus toward body appreciation. This approach means recognising your body for what it does, rather than just how it looks. Think about ways your body supports you every day - breathing, moving, resting. Cultivating gratitude for these functions creates a more compassionate view, even if it doesn’t look like traditional “positivity.”


3. Explore Your Values and Their Role in Body Image

When was the last time you thought about your core values? Values exploration is a powerful tool to align your actions with what truly matters to you, instead of reacting to fleeting thoughts or cultural pressures. Identify what values guide you—such as health, connection, or growth—and consider how these can shape your relationship with your body. Letting values lead can feel more fulfilling than chasing superficial ideals that trigger anxiety and disappointment.


Remember, improving body image is a journey, not a destination. You’re not aiming to feel amazing about your body 24/7, but rather to develop resilience and self-compassion for the times when body image thoughts arise.



If you’re ready for more personalised support, we’re here to help. Book an appointment with our team today and let’s work together toward a healthier, more empowered relationship with your body.

 

HUNGRY FOR MORE? CHECK OUT OUR LIBRARY OF ARTICLES AND RECIPES WRITTEN BY OUR DIETITIANS:

RECIPES & ARTICLES
Easy Homemade Christmas Muesli: A Nutritious Gift or Breakfast Idea
Easy Homemade Christmas Muesli: A Nutritious Gift or Breakfast Idea

Wholesome, festive and perfect for celebrating the holiday season, our Christmas Muesli recipe is a wonderfully balanced breakfast (or Christmas gift!) to embrace the holiday spirit. We’ve packed in not just the usual mix of nuts, seeds, rolled oats and warming cinnamon, but also a dash of extra virgin olive oil. This adds a healthy dose of anti-inflammatory and prebiotic goodness for your best health yet.

Are Eggs Safe for High Cholesterol? A Dietitian’s Perspective
Are Eggs Safe for High Cholesterol? A Dietitian’s Perspective

Scrambled, poached, sunny-side up and piled high on sourdough. Eggs are delicious. So, it can be jarring to think you need to give them up if you have high cholesterol. Some advice vilifies eggs, while other research says they’re fine. Cue feeling confused and stressed. Let’s separate the facts about eggs and cholesterol so you can sidestep unnecessary food restrictions and understand how eggs can be enjoyed without impacting your health.

Super Selenium Antioxidant Smoothie
Super Selenium Antioxidant Smoothie

Refreshing, creamy and nutrient-packed. This green smoothie blends spinach, banana, brazil nuts, milk, and chia seeds for a delicious treat. The key ingredient? Brazil nuts! They’re packed with selenium, a mineral that supports thyroid health and reduces inflammation, that’s a big tick for reaching your health goals with PCOS, endometriosis, fatty liver, fertility and insulin resistance.

Guilt-free ways to enjoy treats and sweets with PCOS and insulin resistance
Guilt-free ways to enjoy treats and sweets with PCOS and insulin resistance

Here’s a question we get asked all the time: “How can I enjoy occasional treats without negatively impacting PCOS or insulin levels and feeling guilty?” . While most “experts” agree high sugar treats aren’t “good” for PCOS and insulin resistance, completely avoiding them can turn into a classic restrict-overeat-repeat story. Instead, here are three ways to enjoy treats in a balanced way that still align with your PCOS and insulin resistance goals.

Holiday Eating Tips: Balancing Festive Food and Body Image with Ease
Holiday Eating Tips: Balancing Festive Food and Body Image with Ease

Picture this: the holidays are approaching, there’s festive excitement in the air. You’re looking forward to gatherings, delicious food, and reconnecting with loved ones. But alongside that joy, there’s a familiar worry creeping in - concerns about what you’ll eat, how you’ll look, and how to manage it all. There’s even the urge to go on a strict health reset come January. Sound familiar? You’re not alone. So instead of dreading the festivities, explore these five practical ways to navigate holiday eating with more peace, flexibility, and joy.

3 Practical Steps to Improve Your Body Image and Feel Better
3 Practical Steps to Improve Your Body Image and Feel Better

Ever looked in the mirror or scrolled through your camera roll feeling disheartened and frustrated about what you saw? That’s poor body image rearing its head. When body image struggles seep into daily decisions, it can lead to cycles of restriction, disappointment, and exhaustion. But, improving body image isn’t about flipping a switch to feel endlessly positive all the time. It’s about developing tools to approach your body with compassion and understanding, even on the tough days. Here are our top three first steps to take towards a better body image.

Greek Souvlaki Pita Bowls
Greek Souvlaki Pita Bowls

These Greek Chicken Souvlaki Pita Bowls combine lean protein, fibre, and anti-inflammatory herbs for a wholesome, balanced meal that supports gut health, PCOS, insulin resistance, and heart health. We included a delicious mix of textures — think crisp veggies, juicy marinated chicken, and creamy Greek yogurt-based tzatziki — to show you healthy eating can be delicious. Perfect for meal prep, this Mediterranean-inspired bowl is an easy, nutrient-rich option for anyone looking to improve digestion, reduce inflammation, stabilise blood sugars, lower cholesterol and have sustained energy across the day.

Can Fibre Help Reverse Fatty Liver? A Dietitian’s Insight
Can Fibre Help Reverse Fatty Liver? A Dietitian’s Insight

Dealing with fatty liver can feel overwhelming. There is no medical treatment or pill to cure it. Fortunately, dietary changes like increasing fibre play a powerful role in reversing the condition and reducing inflammation. Here is our expert Dietitian breakdown of how fibre reverses fatty liver and the top three foods to include in your diet.

Reversing Fatty Liver: A Dietitian’s Top 5 Nutrition Tips
Reversing Fatty Liver: A Dietitian’s Top 5 Nutrition Tips

The string of words “you have fatty liver” is one of the most unsettling things to hear in your doctor’s consult room. When it comes to managing fatty liver, many people are told they need to lose weight. But, getting on top of fatty liver is so much more than that. It’s equally, if not more, important to focus on reducing inflammation and adding in liver-supporting nutrients so that your liver functions at its optimum. Here are our top five tips, sans extreme diets and restrictive eating.

Tired of overeating? Stop diet struggles with this nutrition hack.
Tired of overeating? Stop diet struggles with this nutrition hack.

It’s easy to think the best diet hack is to eat more or less of “xyz”. While yes, it’s true, changing what you eat will impact your health... this isn’t the secret. Reducing decision fatigue is. Life is packed with decisions, and come mealtimes, your brain is too tired to figure out what to eat. That’s normal. But the result? You end up ordering takeout or grabbing a quick (and often less nutritious) snack. So, here's what to do instead.

Fancy a new breakfast idea? Here are 3 that take less than 10 minutes
Fancy a new breakfast idea? Here are 3 that take less than 10 minutes

If your mornings are a chaotic scramble, and your go-to breakfast is a piece of toast (which, deep down, you know leaves you hungry by mid-morning), you’re not alone. The reality is, trying to find time to whip up a nourishing breakfast is overwhelming. But, if you’re battling energy crashes, cravings, or a constant snack hunt come 3pm, your breakfast needs a rejig. Stat.

Why Am I Not Losing Weight on My Low Calorie Diet?
Why Am I Not Losing Weight on My Low Calorie Diet?

Choosing the lowest calorie option makes perfect sense if you’re trying to lose weight. Eating low calorie foods feels like you’re in complete control of how much you eat and how much weight you lose. But is that really the case? Well, the research suggests otherwise. Always focusing on calories may leave you less satisfied, feeling more deprived and more likely to overeat later.

How to Stop Afternoon Cravings: 3 Things to Avoid and 4 Things to Consider
How to Stop Afternoon Cravings: 3 Things to Avoid and 4 Things to Consider

Afternoon cravings can leave you feeling frustrated and defeated. You’re not alone in dealing with them - the afternoon “downfall” is something many of us battle. But did you know there are a few common mistakes that can make those cravings even worse? Here’s what you should avoid, as well as some things to consider, if you’re tired of struggling with the afternoon snack-attack stress.

Michelle Theodosi