What Is Body Positivity and Steps You Should Take to Cultivate It

Reclaiming Body Respect in a Culture of Comparison

Body image is more than how you see your reflection. It’s how you feel in your body, how you treat it, and how you believe others perceive you. In a world that profits off of self-criticism, the concept of body positivity offers a radical counter-narrative — one that encourages acceptance, dignity, and compassion toward all bodies, including your own.

But what does body positivity really mean, and how can you begin to cultivate it — especially if you have struggled with disordered eating, body shame, or appearance-related anxiety? This post will explore the history, meaning, and actionable steps for practicing body positivity in a realistic and sustainable way.

Defining Body Positivity

Body positivity is a social and political movement that promotes the acceptance of all bodies, regardless of size, shape, color, ability, or appearance. At its core, it affirms that all bodies are inherently worthy of respect, care, and dignity — without needing to meet societal beauty standards.

The movement began in the 1960s and 70s through fat acceptance and anti-diet advocacy, led primarily by marginalized communities. Over time, body positivity has gained mainstream visibility, particularly through social media. However, critics note that mainstream body positivity sometimes loses its radical roots by focusing on self-love over social justice and by centering privileged body types.

True body positivity is not just about loving how you look. It’s about dismantling the systems that teach you your body is not enough and reclaiming your right to live fully in the body you have now.

The Psychological Importance of Body Positivity

Struggles with body image are common. Research shows that:

• Over 70 percent of adolescent girls and more than 50 percent of boys report dissatisfaction with their bodies (Voelker et al., 2015).

• Body dissatisfaction is a well-documented risk factor for eating disorders, depression, and low self-esteem (Stice & Shaw, 2002).

Conversely, a more positive body image is linked to:

• Higher self-esteem

• Greater psychological resilience

• Lower risk for disordered eating

• Better overall quality of life (Tylka & Wood-Barcalow, 2015)

Body positivity helps shift the narrative from self-surveillance and shame to body respect and holistic self-care.

How to Cultivate Body Positivity: A Step-by-Step Guide

1. Challenge Cultural and Internalized Appearance Ideals

Most beauty standards are narrow, Eurocentric, ableist, and unrealistic. From childhood, people are exposed to harmful messaging about thinness, youth, and attractiveness equating to worth.

Begin by identifying and questioning these beliefs:

• Where did I learn that thinner means better?

• Who benefits from my body shame?

• How have these ideals harmed me or those around me?

Awareness is the first step toward unlearning.

2. Curate a Body-Positive Environment

The media we consume influences how we feel about our bodies. Curating a body-diverse, affirming environment can help normalize appearance diversity.

Try:

• Following social media accounts that feature people in diverse body sizes, races, genders, and abilities

• Unfollowing accounts that promote diet culture, "fitspo," or body shaming

• Choosing TV, books, and movies that affirm non-stereotypical beauty

Researchers have found that exposure to body-positive imagery can reduce body dissatisfaction and increase self-acceptance (Cohen et al., 2019).

3. Practice Body Respect Over Body Love

You don’t have to love how your body looks to treat it with care. Focus on respect first.

This may look like:

• Eating enough, regularly, and with flexibility

• Resting when your body is tired

• Dressing in clothes that feel comfortable and affirming

• Attending to hygiene and medical needs, even when you're feeling low

Body respect builds a foundation for future self-trust and possible self-love.

4. Reframe Self-Talk

Most people have internalized a harsh, critical voice when it comes to their body. Begin noticing that voice, and then gently redirect it.

Instead of:

• “I look gross today.” Try:

• “My body looks different today. And I still deserve care.”

Cognitive-behavioral studies suggest that changing negative automatic thoughts about the body can significantly reduce body dissatisfaction (Cooper et al., 2007).

5. Connect With Your Body Functionally

Focus on what your body can do rather than what it looks like. This might include:

• Stretching or moving for energy and pleasure

• Noticing your breath or heartbeat

• Acknowledging recovery progress (like increased strength or restored menstruation)

• Thanking your body for carrying you through a hard day

Research shows that connecting with body function — rather than appearance — leads to improved body image and greater life satisfaction (Alleva et al., 2017).

6. Engage in Joyful, Accessible Movement

Exercise doesn't need to be intense or appearance-driven to be meaningful. Choose movement that feels good and helps you feel connected.

Examples include:

• Walking with a friend

• Dancing in your room

• Gardening or stretching

• Swimming or yoga for body awareness

Movement should be an option, not an obligation.

7. Advocate for Yourself and Others

Practicing body positivity includes standing up against diet culture, fatphobia, and body-based discrimination — not just for yourself, but for others who are disproportionately harmed.

This might involve:

• Setting boundaries with diet talk in social settings

• Speaking up when someone makes a body-shaming comment

• Supporting inclusive brands, providers, and media

Body positivity is personal and political. Expanding compassion outward reinforces it inward.

Final Thought

Body positivity is not about loving every inch of your body every day. It’s about creating a relationship with your body that’s rooted in respect, care, and truth — not in shame, fear, or comparison.

This work takes time. It often feels uncomfortable, especially when the world continues to send messages that your body isn’t enough. But healing starts when you begin to ask a new question:
What would it mean to live as if your body was already worthy?

Because it is.

References

• Alleva, J. M., Martijn, C., van Breukelen, G. J., Jansen, A., & Karos, K. (2017). Expand Your Horizon: A program that improves body image and reduces self-objectification by training women to focus on body functionality. Body Image, 22, 36–46.

• Cohen, R., Fardouly, J., Newton-John, T., & Slater, A. (2019). #BoPo on Instagram: An experimental investigation of the effects of viewing body positive content on young women’s mood and body image. New Media & Society, 21(7), 1546–1564.

• Cooper, P. J., Taylor, M. J., Cooper, Z., & Fairburn, C. G. (2007). The development and validation of the Body Shape Questionnaire. International Journal of Eating Disorders, 6(4), 485–494.

• Stice, E., & Shaw, H. E. (2002). Role of body dissatisfaction in the onset and maintenance of eating pathology: A synthesis of research findings. Journal of Psychosomatic Research, 53(5), 985–993.

• Tylka, T. L., & Wood-Barcalow, N. L. (2015). The Body Appreciation Scale–2: Item refinement and psychometric evaluation. Body Image, 12, 53–67.

• Voelker, D. K., Reel, J. J., & Greenleaf, C. (2015). Weight status and body image perceptions in adolescents: Current perspectives. Adolescent Health, Medicine and Therapeutics, 6, 149–158.