Losing significant amount of weight changes your body and your mind can't catch up to that change: this is why you see yourself fat when in reality you are fit. In your mind you are still fat, no matter what the scale or the image in your mirror shows.
The body image disorder when you can’t see or can’t relate to the fit, smaller body that you have and you still feel that you are fat in your head is called phantom fat. Fat still exists in your mind. Find out if you have phantom fat here>>>
Phantom fat is a body image disorder when your mind is out of sync with your body. That’s why everyone is telling you that you are fit, but you still think that you are fat. Overcoming this false self perception might feel like an impossible obstacle. Especially when you feel like your mind is going crazy because you can’t connect to the fit body you worked so hard to achieve. Instead of giving up, I suggest rising above these crazy thoughts.
Here are 5 easy ways to overcome your body image disorder at home:
1. Dance
Dancing is a great way to keep your body and mind healthy. Dancing is basically a movement therapy because it creates an internal appreciation for you body. By moving around to the sound of music, you develop a greater trust of your body. This is exactly what you need when your mind and body get out of sync. Dancing is not only a great experience, it highers your coordination, balance, senses, flexibility and works your muscles. It also works the muscles that control your posture. Dancing is a great way to get in touch with your fit body after significant weight loss when you feel out of sync. It doesn’t matter what kind of a music or dance you choose, the important thing is to move your body.
The therapy: dance for an hour 3-4 times per week
2. Walk in the dark with closed eyes
In order to be able to walk with closed eyes, you will need to rely on your other senses in order to navigate. This will connect the mental image that you have of your body with the real life body you have. The secret of this simple exercise is that you will need to work with the body you currently have. You can’t walk in the dark with the image of the body that is imprinted in your subconscious! You’ll trip and fall, and bump into things! By walking in the dark with closed eyes you will see improvements in sensing your body as a whole
The therapy: Walk in the dark with your eyes closed for 10 minutes a day for 4 weeks.
3. Backward walking
Backward walking eliminates the typical heel-strike to the ground: it is the toe that touches the ground first. This might seem as a simple physical activity, but it requires a lot of brain activity as well on your side. Backward walking keeps you mentally sharp, puts your senses into overdrive, and enhances your vision. Backward walking is similar to the previous exercise (walking in the dark with closed eyes), however, you don’t need to close your eyes in this case.
The therapy: Walk backward for 10 minutes a day for five weeks.
4. Compare
Phantom fat means that you can’t see a fit body when you look in the mirror, even when others tell you that you are fit. One way to work on accepting your new fit body image is to compare it to other bodies. You clearly see what body others have, you just have a problem accepting your own image as your own body. You can do 2 types of comparison:
The A) therapy: Check yourself in the mirror when there are other people around you. It doesn’t matter if it’s a big mirror at the gym or a huge window of a shop, just check yourself. Compare the fit body you see there (your own body) with other bodies in the mirror. You’ll be surprised at how you see yourself when comparing your body to others.
The B) therapy: Ask for comparison. Ask your friend or significant other to point out someone from a crowd who has a similar fit body composition as you. You’ll be surprised! Or ask them to show you a celebrity who has a similar body as you have! This is not only a great way for you to see your body for what it is, but seeing someone who is not you will help you rationalize your body size.
5. Positive self affirmations
Self affirmations can help you not just building up your self confidence, but also to see yourself in a better light. This is exactly what you need if you are suffering from phantom fat.
Think of your body as another person. Describe it. Are you using constructive or destructive words when you describe your body? Are you criticizing any of your body parts?
Step away from negativity! Give yourself and your body the love that you deserve!
Now whenever you talk or thing about your body, turn those negative statements into positive ones! Enough of the negative self talk!
[table caption=”How to turn negative self talk into positive” width=”500″ colwidth=”250|250″ colalign=”left|left”]
Negative,Positive
It’s gross how my thighs touch when I stand with my feet together!, I am thankful for my thighs and what they can do for me! I can ride a horse perfectly!
My breasts are so small! , I love my jaw line!
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Need more help seeing your new fit body image in the mirror? Get more tips by clicking here >>>