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Ever feel like the body you want is always just out of reach? Like youll never quite be lean, strong, fit, or healthy enough? Or that theres always somebody better than you? Heres how to stop hating on your body, and free yourself from the frustration of constant comparison.
A secret about comparison: Everybodys doing it.
Its human nature to compare ourselves to others.
Back in the 1950s, famed psychologist Leon Festinger, Ph.D. coined the term social comparison theory.
The idea: In order to gauge our success in any given area of lifecareer success, intelligence, and yes, appearancewe look to one another for points of reference.
But we dont look to just anyone.
We compare ourselves to our relevant peer group,. This group, is made up of people we perceive to be around our same level in any given attribute. For example, if youre a high school basketball star, youll likely compare yourself to the top players in your district, rather than NBA all-stars.
Now, its probably no surprise that your friends, neighbors, and colleagues typically fall into your comparison bucket.
But you can also be influenced by people you have no clear connection to, like a movie star, CrossFit champion, or Instagram influencer.
Celebrities can become part of our peer group to the point we feel we actually know them, says Krista Scott-Dixon, Ph.D., Director of Curriculum here at Precision Nutrition and an expert in counselling psychology. Think about how you might binge-watch a Netflix series and become attached to the characters, she says. This works in a similar way: If you spend time watching or reading about certain people, it can feel like theyre part of your peer group, even if youve never met.
Regardless of who we consider our peers, we tend to feel good about ourselves when we think were in the top third of the group. The big problem? The moment we believe were better than two-thirds of our peers, we switch groups. And the cycle starts all over.
If comparing ourselves to others is human nature, how can we ever feel good about our bodies?
5 ways to stop comparing yourself to others physically.
Strategy #1: Focus on actions, not outcomes.
Maybe youd like to be a size 4. Or bench 300 pounds. Or run a 6-minute mile.
These kinds of benchmarks often seem meaningful. Perhaps because they offer an objective way to compare ourselves to others. (Red flag alert!) You dont have to wonder how you stack up; the numbers will tell you. For some people, these goals are achievable. But for others? They can be totally demoralizing.
After all, we cant fully control how our bodies will respond to a nutrition or training program. And by setting goals that require a certain outcome, anything that falls short can feel like a failure.
Especially when we see others succeed.
Our solution: Rather than focusing on the end result, concentrate on completing daily actions thatll help you lose fat or get stronger or run faster. We call these habits-based goals.
For example, if youd like to lose fat, you might set goals such as:
- Eating lean protein at every meal
- Having five servings of produce per day
- Exercising for 30 minutes, three days a week
These actions, done consistently, are examples of how you lose fat. And theyre under your control. As goals, they shift your mindset away from comparison, and provide more opportunities for you to celebrate your successful effortsinstead of thinking about everything youve yet to accomplish. To be sure, focusing on actions over outcomes may require a mental adjustment on your part. But with practice, itll feel start to feel natural and right.
Strategy #2: Put things in perspective (every single day).
Its easy to obsess over what we dont like about our bodies.
- Cellulite on the backs of our legs
- How our belly looks when we dont hold it in
- Body parts we think are too skinny- or flabby-looking
No matter who you are, you can probably name at least a couple. And too often, these thoughts take up way more headspace than they should. But by reminding ourselves what really matters in life, we can dilute these negative feelings, and make them less powerful.
How? By the simple act of daily journaling. Dont think of this as another item on your to-do list. Consider it a quick-and-easy way to get a daily dose of perspective. Every day, simply write:
- Three things youre grateful for
- One thing youre excited about
- One thing youre proud of (from that day or the day before)
Making this list can give you a major mental boost. Do it routinely, and youll transform your mindset from a place of comparison to a more appreciative state. As an added bonus, you can look back on previous entries and see how far youve come.
Strategy #3: Eliminate your comparison triggers.
Think of a behavior, activity, or place aimed at helping you get healthier. Are there any that cause you to feel less than adequate?
It could be your favorite meal-prep bloggers website because she seems to have endless amounts of time to experiment with new and delicious macro-friendly recipes.
Or it could be:
- That Warrior class where you struggle to keep up
- A diet that leaves you feeling guilty because youre always cheating
- The weight loss challenge group you joined at work
Ask yourself: Is there a specific place, person, or practice that always makes you feel not good enough?
If you can put your trigger for self-comparison on hold, you can get the space you need to reassess your situation and decide what you really want. Then, if youd like to continue, you can return to that situation with a clear head and realistic expectations.
Strategy #4: Transform your social networks.
Go ahead, Marie Kondo your newsfeed.
Look through your friends and following lists, and ask yourself whether each person or account brings joy to your life. If not, unfriend or unfollow. (We told you thered be tough decisions.)
Start following people who inspire you, educate you, or just make you laugh.
These can be people you know, or celebrities and influencers who give you positive feels. Your goal is to custom-build a peer group that fosters love for you and your body.
Strategy #5: Seek meaningful connections.
Whether its online or in real life, sharing our struggles and stories with other people can be a way to build genuine connection, community, and supportand a lot more uplifting than scrolling through #fitspo on Instagram.
Share that post or picture that reveals the real you. Have that coffee with a friend. Open up to your coach or partner. Be vulnerable.
Genuine conversations beat silent comparison. Every time.
There will always be someone leaner, fitter, and stronger out there.
We all know this.
But instead of focusing on things that take away from your joy, build your support system. Seek out role models, and surround yourself with people who lift you up. Turn your attention to those who love you for who you are and who help you love yourself. If you pay close attention, you might finally realize what they see in you.
And thats when youve beaten the comparison game for good.