Losing weight can boost your confidence. A recent study published in the journal Diabetes, Obesity, and Metabolism showed that people who used the weight-loss medication semaglutide for 68 weeks improved their quality of life, including emotional health.
Sometimes, though, your body image concerns don’t melt away as fast as the pounds. Your body image after weight loss can be a complicated thing. This is especially true if you’re using medication like semaglutide that can help you start losing weight within weeks. Your slimmer frame can also make you feel self-conscious in new ways, such as if your results don’t match your expectations.
Don’t get discouraged. Try these proven mindset-shifting tactics instead.
Coping tactic #1: Focus on who you are, not your size
“I think it’s important to try, as best one can, to take the focus away from the body a bit and focus on things that make you you, regardless of the weight,” says Julie Kolzet, Ph.D., a licensed psychologist based in New York City.
Think about your interests, spirituality, strengths, and relationships. You’re a loving partner and a reliable friend. You’re quick to make time for volunteer work. You’re an active and trusted member of your community. All of these things hold up no matter how much you weigh—yesterday, today, and tomorrow.
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Coping tactic #2: Unfollow weight-loss influencers
They’re not helping. In a study published in the journal Eating Behaviors, people who viewed weight-loss content on social media had lower body appreciation, greater fears about how people judged their appearance, and more frequent binge eating than those who didn’t. Even body positivity content wasn’t much better.
Coping tactic #3: Hone healthier habits
When you eat nutritious foods in reasonable portions, you start to feel better about how you care for your body, says Ginny Trierweiler, Ph.D., a psychologist and certified health coach based in Colorado. “You start to feel like, I’m just really proud of taking care of my body so much better than I ever have,” she says.
RELATED: How Much Weight Can You Lose in a Month on Semaglutide?
Notice other ways you care for yourself, like taking time to focus on destressing in whatever way works for you. That could mean sitting with a good book, taking a walk with friends, or doing a mindful meditation. “Watch for other ways to be as caring and loving to your body as you can,” Trierweiler says.
Coping tactic #4: Work out on the regular
In one study, previously sedentary adults who did 36 aerobic workouts over 12 weeks boosted their body image. One theory is that if you feel good about the cues your body sends you during exercise, like your heart pumping, you can develop an appreciation for your body over time.
Always check with your healthcare provider before starting a new exercise routine, and let them know if you’re taking weight-loss medication.
Coping tactic #5: Be careful about esthetic interventions
Rapid weight loss through GLP-1 agonists can trim fat from your face, causing concerns over wrinkles or sagging skin. According to an article in Facial Plastic Surgery, plastic surgeons can use fillers, skin tightening, and surgical techniques as a quick fix. But will going under the knife make you feel better about yourself? It depends.
Cosmetic surgery tends to boost body image after weight loss but not necessarily overall psychological well being, researchers from Stony Brook University concluded in a study review. People with preexisting body image disorders or high psychological distress are less likely to feel a boost after a procedure.
If you want to consider having a procedure, discuss any concerns with your doctor and make sure they know all your medications. It’s not safe to undergo anesthesia while actively on a GLP-1 agonist. The American Society of Anesthesiologists recommends not taking the medication for a week prior to anesthesia.
Coping tactic #6: Remind yourself about your goals
Maybe you don’t look exactly like you thought you would at your new weight. That disappointment can ding your body image after weight loss. You might remember being this slim years ago—with smoother skin and the glow of youth.
“When you catch those kinds of attitudes in yourself, like ‘I think I’m supposed to look more perfect,’ just root that out,” says Trierweiler.
She suggests hugging yourself, literally. Wrap your arms around yourself and tell yourself something like: “I really want to make my body healthy and happy. That’s my job in life. It’s not to look like some image from Instagram. I like looking good. It matters, but I want to look good by being healthy.”
Coping tactic #7: Consider mental health therapy
We all feel weird about our bodies sometimes. However, if these feelings take a lot of time out of your day or make you avoid activities you would otherwise enjoy, like dating, exercising, or going outside, you might need help, says Kolzet.
A therapist can help you understand what’s going on with you specifically and work with you on developing coping strategies. Share your health history with them so they get the full picture.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now or take our short quiz to see if you qualify.
READ MORE: What You Should Know About Semaglutide’s Side Effects