Struggling with body image and wondering how to stop comparing your body and food to others?

We’ve got you covered.

In today’s world, it’s all too easy to fall into the trap of comparing ourselves to others - whether it’s our bodies, our diets, or our lifestyle choices. This constant comparison can leave us feeling inadequate, anxious, and dissatisfied with our own lives.

But here’s the truth: comparison isn’t helping you.

Read this blog to learn about body image concerns, food comparison, and strategies to work through it all - curated by a Registered Dietitian who wants you to transform your relationship with food and become the healthiest version of you.

Ready to ditch the diets? Check out our blog - How to Stop Dieting: 8 Steps to Ditch the Diet!

Body Image

When we talk about body image, we’re diving into a pretty complex topic. At its core, body image is all about how you see yourself, how you feel about your appearance, and how those thoughts and feelings influence your actions.

Body image concerns are everywhere. Across the globe, people feel this strong pressure to meet certain appearance standards. Maybe it’s slim and toned, or the “perfect” curves, or whatever the latest trend is.

That’s the thing - these body “trends” are always changing and it’s exhausting and not worth it to try to keep up. Focus on accepting YOUR body, not worrying about the current “trends” in appearance.

No matter where you are in the world or what the “ideal” body preference is, the issue of body image concerns is pretty consistent: they’re linked to poor mental and physical health.

People dealing with these issues may experience anxiety, depression, or even disordered eating or eating disorders. And body image isn’t just about feeling bad - it can lead to genuinely serious behaviors like extreme dieting or avoiding social situations.

Given how common and intense body image concerns can be, it’s important that you learn to understand, prevent, and reduce them - and that’s what this blog is all about.

What is Food Comparison?

I’m sure you’re familiar with body comparison, but food comparison is a little bit less common and there’s less awareness surrounding it.

Food comparison is when you look at someone else’s plate and think, “Should I be eating that too?” Or, “Wow, their plate looks way healthier than mine,” or “I should slow down, I’m the only one even close to finishing my plate.”

If you’re someone who pays close attention to what’s on your plate, this may happen to you.

But remember, just like bodies, everyone’s food needs are different. If you’re craving a burger, order the burger! Listening to what your body needs and is craving is helpful in satisfying your nutrition and emotional needs.

One day you may be craving a burger, and the next you may be craving a salad, and that’s okay. That’s why it doesn’t make sense to compare what or how much you’re eating to others.

Here’s a list of reasons your food will look different than someone else’s:

Higher needs due to physical activity
Cultural preferences
Medical conditions
Taste preferences
Food accessibility and budget
Life stage or age
Time constraints and convenience
Food sensitivities or intolerances
Hormonal changes
Emotional factors

As you can see, there are so many valid reasons people choose to eat what they do. Trust your body and don’t worry about what others are doing!

People might judge you whether you order a burger or a salad, it goes both ways. And if your close friends and family are the ones judging you for any of your food choices, it may be a good idea to have a conversation with them and express how you feel about them commenting on your food choices.

Comparison & Mental Health

As mentioned above, body image concerns can contribute to poor mental health. Studies show that body comparison can cause you to feel less satisfied about your body.

Comparing yourself to others - whether it’s bodies or what’s on your plate can mess with your mental health. It can lead to feelings of not being enough, or like you’re always falling short. These feelings can contribute to anxiety, stress, and all-around unhappiness.

Comparison & Nutrition

Comparison doesn’t just impact your mental health, it can actually impact your nutrition too.

Has what others are eating ever impacted your own choices? Do you choose to order a particular menu item based on who you’re with? If so, you’re not alone, and it can get better.

This not only happens when you’re sitting around a table with others, but it can happen based on what people are eating online, too.

Have you ever seen a what I eat in a day video?? I know I’ve seen more than I would like.

Comparing what you’re eating to others can be restrictive and take away the joy and nourishment that food can and should bring. It can also cause you to choose more nutritious or less nutritious foods based on who you’re with.

The Role of Social Media

I want to spend a little bit talking about social media because it can majorly contribute to comparison and negative thoughts about food and body image.

Social media can be a great place to find meal inspiration, connect with others, and learn new things from dietitians. On the other hand, it can be filled with negative comments, weight loss content, and stuff that you simply don’t want to see.

Research has shown that increased exposure to idealized bodies and “healthy” lifestyle content on social media can lead to body dissatisfaction and negative body image.

That’s why it’s important that we minimize exposure to some of these negative things on social media. To some degree, you’re in control of what you see in your feed. Your algorithms push content that you engage with, and you choose who you follow.

Of course, there’s always going to be negative content that you don’t want to see on social media, but you have the power to unfollow anyone that makes you feel any type of way.

You can also choose to delete certain apps, like TikTok, where you have less control over the content you see.

Now that we’ve discussed a lot about the impacts of comparison, let’s talk about what you can do to prevent, manage, and overcome comparison - whether it’s body comparison or food comparison.

Strategies to Overcome Body Comparison

If you’re reading this blog, it’s likely that you’ve been struggling with comparison and are looking for tips on how to stop comparing your body. Here are some strategies to help you break free from body comparison.

FILTER YOUR FEED

Spend 30 minutes going through who you’re following and unfollow anyone who shares deity content or anything that makes you feel bad about yourself. Seriously, it feels so good to hit that unfollow button!!

Whenever you’re scrolling through your social media feed remember that you have control. If a post pops up and brings negative emotions, simply unfollow!

FOCUS ON YOUR NEEDS

Remember, your body is unique and so are its needs. There are so many different ways to eat a balanced diet and feel good both mentally and physically. Find what works for you and stick with it!

ENGAGE IN POSITIVE AFFIRMATIONS

Develop a regular routine of writing down or speaking positive affirmations about your body. This can include writing down things you like about your body and its capabilities. Here are some examples:

My body deserves love and respect.
I unconditionally accept my body and myself.
My body carries me through each day.
My body does not need to be fixed.
My body deserves to be fed no matter what.

Strategies to Overcome Food Comparison

Similar to body comparison, there are strategies to overcome food comparison. It’s important to remember that these strategies take time and practice. Be patient but stay consistent with the strategies you choose to incorporate into your life.

CREATE BOUNDARIES

Food comparison can sometimes come from those around you. If people you’re with are making comments about their own plates or about “good” or “bad” foods, it may be time to set some boundaries with them.

Here are some examples:

“I know talking about dieting and food can be a common conversation, but I’m trying to avoid it because it’s not helpful for me. Could we focus on other topics that we enjoy instead?”
“When we’re eating together, I’d prefer if we didn’t comment on each other’s plates.”
“I’m working on not being so critical of what I eat, and it would really helpful if we could keep our conversations around food positive and non-judgemental. I’d love your support with this.”

USE A NON-JUDGEMENTAL APPROACH TO FOOD

One of the first steps in working through food comparison is understanding that all foods can fit into a balanced diet. There’s no need to label foods as “good” or “bad,” they hold no moral value.

Instead, focus on what satisfies your emotional and nutritional needs. Understand that everyone’s diet is different based on their lifestyle, health needs, and personal preferences, and that’s okay.

REFRAME NEGATIVE THOUGHTS

After you begin to understand that all foods can fit, you can begin to recognize when you’re having negative thoughts and comparing what you’re eating to others.

Once you recognize this, you can begin to reframe those thoughts. Pause, take a moment to think, and remind yourself that you’re allowed to eat what your body is craving.

Try shifting your perspective from “I should eat like them,” to “I’m choosing what’s best for me right now - emotionally, physically, or both.”

Comparison Tips: The Takeaway

Comparison, whether it’s about your body or what’s on your plate, can be a sneaky thief of confidence. It’s easy to get caught up in social media, societal standards, and the opinions of others.

But here’s the thing: your body, your needs, and your journey are uniquely yours. There’s no one-size-fits-all approach when it comes to health, happiness, or food. Trying to measure up to someone else’s standards will only leave you like you’re falling short.

Feeling ready to ditch comparison and make a lasting change? Start small - maybe unfollow those accounts that don’t make you feel good, set some boundaries with loved ones, or practice positive affirmations that reinforce your worth beyond appearance.

If you’re ready to ditch the fad diets, restriction, and mind games around food, we’ve got you covered. See how we can work together here.

Comparison Tips: How to Stop Comparing Your Body & Food to Others