How to Improve Body Image Without Dieting: 3 Ways to Build Body Respect

By Heather Soman, Registered Dietitian & Certified Intuitive Eating Counsellor

Why We Struggle with Body Image

Body image isn’t just about how we look—it’s about the thoughts and feelings we have about our bodies. Yet, so many of us have been taught to equate appearance with worth.

If you grew up in the 90s or early 2000s, you’ll remember the endless stream of “ideal” bodies in media—thin, white, fit, cisgender. We had Jenny Craig commercials, “America’s Next Top Model,” 100-calorie snack packs, and “The Biggest Loser.” Even shows like Mean Girls and Friends reinforced the idea that gaining weight was the worst possible outcome.

Fast forward to today, and social media has only amplified that pressure. We’re constantly exposed to images that shape how we think we “should” look. When nearly 84% of women and 30% of men experience body dissatisfaction, it’s clear that this isn’t a personal failing—it’s cultural conditioning.

We see it in relationships, where people feel undeserving of love because of their size.We see it in the workplace, where “acceptable” body types are more often promoted or perceived as more competent.And we see it in the ways we talk to ourselves, often harshly and without compassion.

But here’s the truth: body dissatisfaction doesn’t mean you’re broken or lack willpower. It’s a reflection of a world that profits from your self-doubt.

Why Changing Your Body Isn’t the Solution

When we feel uncomfortable or unhappy in our bodies, it’s natural to want to “fix” it. Many turn to restrictive dieting, intense workouts, or other quick fixes to chase confidence or acceptance.

But after working with clients for years—and through my own experience—I’ve seen it over and over: even if you reach that “goal,” it rarely feels like enough.

The sense of peace you thought you’d find at a certain size or weight is fleeting. There’s always another part to critique, another “if only.” Because the issue was never your body—it was the belief that your worth depends on how it looks.

Introducing Body Neutrality and Body Respect

“Love your body” sounds nice—but sometimes, that feels completely out of reach.That’s where body neutrality comes in.

It’s not about loving or hating your body—it’s about finding peace with it. It’s recognizing your body for what it allows you to do, not how it looks in the mirror.

Body respect takes that idea a step further. It’s about listening to your body’s cues, honoring its needs, and making choices that support your well-being—without trying to force it into an unrealistic mold.

You don’t have to wake up and feel beautiful every day. But you can choose to treat your body with respect, even when you’re struggling to like it.

Three Ways to Start Feeling at Home in Your Body

1. Notice and name your thoughts

   Start by paying attention to the critical self-talk. Just noticing it—without judgment—is powerful. Remind yourself that these thoughts come from years of conditioning, not truth.

2. Focus on function over form

   Shift your attention from how your body looks to what it does. Can it carry you through your day? Hug your loved ones? Laugh? Dance? Appreciate its function—it’s working hard for you.

3. Practice small acts of body respect

   Wear clothes that feel comfortable. Eat when you’re hungry. Move in ways that bring joy, not punishment. Respect starts small, with one kind choice at a time.

The Ongoing Journey

This work isn’t linear. Some days, you’ll feel at peace. Other days, you won’t—and that’s okay.

The goal isn’t perfect body love. It’s reducing the inner war, cultivating respect, and learning to live fully in your body—imperfections and all.

Remember: You don’t have to love your body perfectly to feel at home in it. Start with respect. Start with peace.

If you want to explore this more, join my Empowered Eating Journey for tools and support in building a healthier relationship with food and your body. You can also connect with me on Instagram @behindtheplatenutrition for daily reflections and resources.