How to feel comfortable even without muscle mass

Body image is how you perceive your body shape. If you have a positive body image, you are generally satisfied with your appearance. Those with a negative body image may feel dissatisfied with their looks, which can lead to extreme anxiety or harmful behaviors. Women with negative body image often feel they are overweight, while men dissatisfied with their bodies tend to believe they should be more muscular. Understanding body perception and physiology will help you feel more comfortable with your body and avoid comparing yourself to the perfect ideals presented in the media.

Focus on health rather than just appearance. Large, muscular bodies are often seen as indicators of strength and health. However, while this is true in some respects, many people who are strong and healthy do not look like bodybuilders.

• Consider different athletes; muscle development varies greatly with the type of sport. A weightlifter will look very different from a diver, ice skater, or professional dancer. Yet all are strong and healthy.
• Many athletes don’t have visible “abs.” While a dedicated athlete may have an amazing physique, even accomplished amateur athletes don’t necessarily need to be excessively muscular. In fact, many athletes (such as marathon runners) tend to look leaner rather than muscular.
• Think about reasons to exercise beyond appearance.
• Exercise for enjoyment, stress relief, better focus, increased energy, or socializing can lead to a more positive relationship with exercise and your body.

Understand that muscles aren't everything. Especially for men, emphasizing a muscular appearance tends to be seen as the ideal. However, this narrow focus overlooks the fact that well-developed muscles aren’t the only feature that people find attractive.

• Just as men are attracted to different features, so are women. Some women love big biceps, but others prefer a leaner physique. Still, others find other traits appealing. Women have a wide variety of preferences about what they consider attractive… and it’s not just muscles.
• Different physical attributes are beneficial in different aspects. Larger, muscular individuals often lack flexibility, agility, and coordination compared to those with leaner builds.
• Not everyone excels at sports and physical activity, and many people don’t consider it a must-have for attraction.
• Remember that other talents are also attractive. Playing the guitar, being a great dancer, or knowing about computers can be just as appealing as having a muscular physique.

Dealing with pressure from acquaintances. Sometimes, the toughest body-related pressures come from those closest to us, especially friends and family. We learn from those we spend the most time with. If you grew up in a household where physical appearance was highly valued, you might feel pressure to conform to this standard.

• This also applies to your friend group, especially if you talk a lot about clothes and appearance.
• While the pressure you feel will align with what others say and do, remember that these standards are created, not fixed or inherent.
• Try spending time with people who feel comfortable in their own bodies, engage in physical activity, and focus on healthy eating.

Realize you are not alone. If you have a negative body image, you're not the only one. It’s been theorized that about half of men dislike being photographed or seen in swimwear. Other studies reveal that most men feel a part of their body isn’t muscular enough. Research also reports that more men than women would sacrifice at least one year of their life for the perfect body.

• More than half of those surveyed said their bodies affect them.
• 63% stated they felt their chest and arms weren't muscular enough.
• The high number of men dissatisfied with their bodies reflects the widespread notion of the ideal body and the difficulty of achieving it in reality.

Questioning the ideal image. If you want to develop a positive body image, it’s important to seriously consider the ideal body types prevalent in many cultures and societies. It can be hard to escape these images, so instead of trying to avoid them entirely, learn to question them critically.

• Recognize that advertising images do not reflect reality; they are created to test and make you want to buy something.
• While women often feel pressure to lose weight, men tend to feel stressed about gaining more muscle mass.
• Remember that magazine and ad images are often altered and photoshopped, with imperfections removed and muscles enhanced, etc.

Consider seeing a counselor. If you find yourself feeling frustrated with your body and negatively affected by how you look, consider seeking advice or counseling. This is especially recommended if you feel you are developing negative and harmful behaviors, such as rigid workout routines or binge eating.

• Start by contacting your doctor and explaining how you’re feeling.
• Your doctor can refer you to a counselor to discuss your issues and help you take steps toward building a healthier body image.

Identify factors that influence body image. Both positive and negative body perceptions are shaped by many factors and experiences. Comments you hear from those around you about their own bodies or the bodies of others can immediately affect how you view your own body. The ideas we develop about our appearance and how we compare ourselves to others also have a significant impact. Additional contributing factors include:

• Exposure to images of the perfect physique, as opposed to more average bodies.
• Experiences of physical, emotional, or sexual abuse.
• Experiences of bias or discrimination based on ability, race, ethnicity, sexual orientation, religion, or gender identity.
• A range of sensory experiences, including pleasure, pain, and illness.

Learn about physiology and genetics. The stereotypical image of a man with 'abs' and a muscular, lean physique is widely promoted in advertisements and even in action figures. This masculine image conveys the idea that such a body is an achievable ideal for everyone, regardless of their workout routine. However, achieving a muscular physique with low body fat is physiologically impossible for everyone.

• Once you reach your optimal muscle mass, any additional weight gain will come from both fat and muscle.
• Tall and muscular men tend to have a higher body fat percentage.
• Achieving the perfect body image seems like just a matter of hard work and commitment, but genetics also plays a major role.
• You can be balanced, strong, and healthy without looking like a fitness model or an action figure.

Consider potential ripple effects. Negative body image is becoming increasingly common among men, and research suggests that body concerns can significantly affect more than just self-esteem and perceptions. Specifically, studies show that negative body image can affect men’s sexual health. In some cases, it has been linked to aggressive behaviors and risky sexual practices.

• Intense concerns about body image and insufficient muscle mass have been shown to lead individuals to engage in dangerous exercises to alter their bodies.
• Extreme dieting, mandatory exercise regimens, steroid abuse, and laxative use have all been linked to body image anxiety.

Determine if you are underweight. If you feel like you're very thin, you may actually be underweight. We are all familiar with the health risks associated with being overweight, but there are also important issues tied to being underweight. Assess whether you fall into the underweight category and consider steps to develop a healthier body. This isn't about becoming a bodybuilder, it's about being healthy and happy.

• Use the Body Mass Index (BMI) to evaluate your weight and size, refer to here.
• If you are underweight, you may not be getting enough calories, which could leave you feeling tired and sluggish.
• Being underweight means your body may lack the nutrients it needs for full development, and your immune system may be affected, making you more susceptible to illness.

Achieving a healthy weight. If you're underweight, aim to gradually gain weight until you reach a healthy range for your age and height. This doesn't mean consuming foods high in fats and sugars to gain weight. Doing so will increase body fat, not lean mass. Instead, try to eat three main meals and three snacks a day, following the guidelines of a healthy balanced diet.

• Energy-dense foods are particularly effective if you're trying to gain weight.
• Try oatmeal with whole milk for breakfast, and smoothies for snacks.
• For lunch, baked potatoes with tuna provide a lot of energy.
• Spreading peanut butter on toast is an energy-packed snack if you're looking to gain weight.

Increase strength and flexibility. Achieving a healthy weight and physique doesn't mean building enormous muscles. Having a toned, strong, and flexible body will help you maintain good health. Try to incorporate strength-building exercises like push-ups, weightlifting, and squats, along with core exercises, alongside flexibility exercises like yoga or pilates (a method combining controlled movements to improve strength and muscle).

• Remember: you shouldn’t aim for an unrealistic or idealized body shape.
• Focus on how balanced your body feels, rather than how you look.
• Regular exercise will keep your body healthy. Aim to include muscle-building exercises twice a week.