5 Key Elements to Building and Strengthening Self-Esteem

1. Practice Positive Self-Talk and Affirmations:

Challenge that inner critic! Instead of focusing on perceived flaws or lingering insecurities, actively reframe your thoughts. This might involve looking in the mirror and saying, "I am strong," "I am capable," or "I am proud of how far I've come." Consistent positive self-talk can gradually rewire your brain to build a more compassionate inner narrative.

2. Focus on Non-Scale Victories:

Self-esteem thrives when you recognize all your successes. Celebrate non-scale victories like increased energy, improved mobility, or engaging in activities you once found difficult.

3. Surround Yourself with a Supportive Community:

The people you spend time with have a powerful impact on how you feel about yourself. Seek out individuals who uplift you and celebrate your progress. Avoiding those who are critical or negative can protect your evolving self-esteem.

4. Embrace Self-Care and Dress for the "Now":

‍Prioritizing self-care sends a powerful message to yourself that you are worthy of care and attention. This includes nourishing your body with healthy foods, getting enough sleep, and engaging in activities that bring you joy. Additionally, wear clothes that fit your current body comfortably and make you feel good. Dress for the amazing person you are today; this simple act can significantly boost your confidence.

5. Avoid Comparison and Celebrate Your Unique Journey:

It's easy to fall into the trap of comparing your progress to others. However, everyone's journey is unique, with different starting points, challenges, and rates of progress. Focus solely on your personal growth and accomplishments and be patient and compassionate with yourself throughout your individual transformation.

‍Non-Scale Victories (NSVs)

Physical(outside):

• Fewer blemishes
• Glowing skin
• No more under-eye circles
• Improvement in rashes or patches
• Longer, stronger nails
• Stronger, thicker hair
• Brighter eyes
• Leaner appearance
• Less bloating
• Clothes fitting better
• Jewelry fitting better
• More defined muscle tone
• Less joint swelling
• Feeling more confident in your appearance
• Improved oral health
   
  • Less cavities
   
  • Healthier gums
   
  • Fresher breath
   
  • Whiter teeth

Lifestyle+ Social

• Made new like-minded friends who support your lifestyle
• Maximize your food budget
• Spend less time and money at the doctor’s office
• You’ve created other health goals
• Healthy eating habits have brought your family closer
• You’ve joined a new community
• Your kids have the best school lunches
• People ask you what you’re doing differently
• Understand the importance of a nutritious diet
• Shop locally & eat seasonally
• Learned how to cook
• Host people over for a nutritious meal

‍Physical (Inside):

• Less stiff & painful joints
• Improved blood sugar regulation
• Improved blood pressure
• Improved cholesterol values
• Improved medical symptoms
• Reduced or removed medications
• Less chronic pain
• Less chronic fatigue
• Fewer PMS symptoms
• A more regular monthly cycle
• Increased libido
• Recovering faster from injury or Illness
• Less stomach pain
• Less diarrhea
• Less constipation
• Less gas
• Less bloating
• Improved bowel movements
• Less acid reflux & heartburn
• Less reactions to sensitivities, Intolerances, allergies
• Don’t get sick as often/more support immunity
• Fewer headaches/migraines

‍Food and Behaviors

• Healthy strategies to deal with cravings
• Consuming more nutritious foods
• No more/less often food guilt or shame
• Learned how to read & apply a nutrition label
• Eats to satiety, not fullness
• No more yo-yo or crash dieting
• Healthier relationship with food
   
  • No longer afraid of dietary fat/carbs
   
  • No longer use food as a reward
   
  • No longer use food for comfort
   
  • No longer use food as punishment
• Can identify cravings vs hunger
• Fewer hyper-palatable food cravings
• No longer feel controlled by sugar & simple carbs
• Healthier relationship with your body
• No more binging
• No more compensatory restrictive behaviors
• Improved disordered eating habits

Energy

• Feel energetic between meals
• Energy levels are higher
• Energy levels are more balanced/consistent throughout the day
• More energy to exercise
• More energy to socialize
• Need less sugar/caffeine
• No longer get “hangry” ‍

Brain Function

• Improved attention span
• Improved performance at work and/or physical activity
• Faster reaction times (includes in sports/physical activity)
• Think more clearly
• Improved memory/less forgetful moments

Sleep

• Less snoring
• Less night sweats
• Less night sweats
• Less sleep apnea
• Fewer night cramps
• Less “tossing & turning”
• Less insomnia
• Awake feeling refreshed
• No more “snooze” button
• No longer need a sleep aid

‍Sport, Exercise, and Play

• Started moving or exercising
• Became more consistent with exercise
• Can exercise longer, harder, or faster
• Feel more athletic
• Can lift heavier things
• Hit new “personal records (PRs)”
• Recover more effectively
• Are trying new activities
• Able to take a flight of stairs
• Improved coordination & balance

‍Mood, Emotion, Psychology

• Happier
• More patient
• More optimistic
• Laugh more
• Less stressed
• Handle stress better
• Fewer mood swings
• Improved mental health

o   Less depression

o   Less anxious

o   Improved emotional intelligence

• Improved body image
• Improved self-esteem
• Improved self-confidence
• Less reliance on the scale to justify efforts

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Looking for extra support?  Schedule an appointment with one of our registered dietitians- we're here to help!