We tend to think that body image issues start affecting children during adolescence, but the truth is that the roots of this phenomenon begin to develop at a much earlier age. It is important for parents to be aware of this and to intervene in the process. In fact, according to a study conducted in 2016, almost 50% of child caregivers in the UK encountered body image anxiety in children aged 6-10, and even among children aged 3-5, 24% of caregivers reported significant concerns. Parents may not take comments like "I’m fat" or prolonged mirror gazing by young children seriously, but these findings and others indicate that this attitude must change if we want to raise children who feel comfortable with their bodies and do not suffer from body image issues and low self-esteem. In the following article, you will learn how to do this correctly and ensure a healthier and happier future for your children.
1. Talk About Advertisements and Similar Content
When was the last time you saw an overweight person or even someone with a fuller body in a hamburger or chocolate commercial? Probably never, and this is no coincidence. Food manufacturers and advertisers intentionally avoid linking these products to weight gain. Children are constantly surrounded by such advertisements and content, and if you do not talk to them about this, they may think that something is wrong with them because they gain weight from eating high-calorie foods, while the people on screen remain unaffected. Explain to young children that much of what they see in the media is simply unrealistic, and if they are older, don’t hesitate to delve deeper into the topic. Either way, it is crucial to help them understand the effects of certain foods on the body and that they can eat them, but in moderation. Also, emphasize that the models they see do not realistically represent what children or adults should look like.
2. Do Not Focus on Your Child’s Appearance, Yours, or Others
As with many other issues, the personal example set by parents greatly influences children's body image. If you use derogatory words like "fat," "dwarf," or "cow," or criticize yourself aloud for every extra kilogram or body feature, your children will perceive these things as negative and develop a poor relationship with their own bodies. This direct connection was proven in a 2015 study, which showed that children aged 5-8 who believed their mothers were dissatisfied with their own bodies were at a higher risk of developing a negative body image. At the same time, when giving compliments to your children, yourself, or others, focus primarily on personality traits and character, rather than physical appearance and weight.
3. Examine Your Children's Toys
The toys our children play with can reinforce the perception that the human body should look a certain way that is completely unrealistic. These might be toy soldiers with exaggerated muscles, dolls with extremely slim bodies and long blonde hair, or puzzles and other games featuring "perfect" characters that your children may want to emulate. To prevent this desire from becoming an extreme need that harms their healthy body image, there are several things you can do. First, create variety in toys and, if necessary, consciously look for realistic characters with normal body structures. Second, talk to your children about the topic and help them understand that although they love a particular toy or doll, it does not reflect reality or what their body should look like. Third, integrate activities and messages into play that promote a healthy weight and body confidence. For example, if playing in a toy kitchen, prepare a salad instead of pizza; if fighting aliens, remember to warm up and stretch first; and if dolls are having a conversation, avoid focusing on physical appearance, as previously discussed.
4. Think Carefully About the Clothes You Buy for Your Children
When buying clothes for your children, you likely consider factors like price, comfort, color, and weather suitability. But have you thought about their impact on body image? Clothing is closely linked to self-perception, and media and advertisements do not always promote a healthy body image. Experts recommend monitoring clothes that may be too tight on children, as they might make them feel overweight even when they are simply growing. Allow children to express themselves through clothing but set reasonable limits on outfits that expose their bodies excessively or reinforce unhealthy beauty standards. Compliment your children on their outfits in a balanced way, ensuring they understand that appearance is just one aspect of self-worth.
5. Incorporate Physical Activity into Your Family Routine
Regardless of the season, incorporating physical activity into daily routines is essential for both physical and mental well-being. When children see that maintaining a healthy body is an active choice rather than an unattainable ideal, they will develop a more positive body image. Engage in discussions with your children about fitness in an age-appropriate manner, avoiding fear-based motivation. Instead, lead by example by engaging in activities together. There are many fun exercises parents and children can do together. When children realize that fitness is a shared family effort rather than an individual pressure, their body confidence will naturally improve.
6. Create a Healthy Meal Plan Together with Your Children
Healthy eating habits and body image are closely intertwined. Poor eating habits can contribute to body image issues, potentially leading to disorders such as anorexia or bulimia. To foster a positive relationship with food, involve children in planning meals—daily, bi-daily, or even weekly if feasible. During meal planning, educate them on the importance of different food groups, essential vitamins, and minerals. Rather than labeling foods as 'good' or 'bad,' categorize them as "always" or "sometimes" foods. Fruits, vegetables, lean proteins, and whole grains should be encouraged as everyday choices, while sweets and fast food should be presented as occasional indulgences. This framing helps children enjoy food without guilt and understand the importance of moderation.
7. Boost Your Child’s Self-Confidence
All the previous efforts to promote a positive body image can be undermined if a child struggles with overall low self-esteem. A strong self-image prevents children from feeling defined by their appearance alone. Learn how to raise confident children. Negative body image can stem not only from weight concerns but also from unique features such as freckles, hair color, or height. These traits should be embraced rather than hidden. If your child is self-conscious about a particular feature, provide direct encouragement and highlight examples of people in media, sports, or other areas who share and celebrate similar attributes.
