Tag: motivation

Why fitspiration does more harm than good

Why fitspiration does more harm than good

Even if you have not heard of the term ‘fitspiration’, you have probably seen some of the countless images posted on Facebook, Instagram and Pinterest, designed to ‘inspire’ you to take action and get fit.

The common theme among these pictures is they portray men or women (mostly women) wearing tightly fitted crop tops, shorts or even spandex. These people do not have faces (well, they obviously do but they are not photographed), because the pic is too busy focusing on their rock-hard abs or the beads of sweat glistening on their well-toned body.

This trend of collecting pictures, memes and quotes about ‘pushing through pain’, ‘working your butt off’ and ‘staying motivated’ is called ‘fitspiration’ or ‘fitspo’.

Not inspiring at all

However, one of the problems with fitspiration is that it does not inspire. These memes tend to focus on exercise as a form of punishment, or something that has to be ‘borne’, rather than enjoyed. They focus on the physical results (often sexualised), rather than the health benefits. They also aim to guilt people into action (i.e. you are lazy and worthless if you’re not disciplined enough to look like this).

fitspiration

Experts believe the trend is promoting poor body image, increasing the likelihood of eating disorders and impaired mood.

A 2013 study showed that when people (particularly those with eating disorders) view images of models idealising thin or muscular bodies, they experience negative self-esteem, may grow anxious or depressed and their symptoms worsen.[i]

If that’s not bad enough, an Australian study of 156 adolescent girls (mean age of 14.9 years) [ii] showed that viewing these kinds of images on the internet or in magazines causes teenage girls “greater internalisation of thin ideals, appearance comparison, weight dissatisfaction, and drive for thinness”.

Interestingly enough, when girls saw fitspiration-type images on the television, they didn’t experience the same feelings, prompting the researchers to conclude that the internet represents a powerful sociocultural influence on young women’s lives.

The problem with social media

Like it or not, social media is here to stay. While social media is not all bad, there is increasing evidence that it is fuelling a rise in eating disorders among teenagers, as they share images of girls looking dangerously thin.

Recent news from the UK[iii] indicates that the number of those aged 13 to 19 being admitted to hospital with anorexia and bulimia has doubled in the last three years.

fitspiration

The new trend of sharing photographs of excessively thin people and swapping tips on social media is becoming an obsession. Experts say that their desire to achieve the ‘perfectly toned body’ can lead them to develop eating disorders and become terrified of eating particular foods. It is also having a devastating effect on their self-confidence and body image.

What many girls don’t realise is that a vast majority of images on the internet are Photo-shopped to look perfect. This culture of ‘perfection’ is now causing teenagers to amend their own photos to create a slimmer or more attractive image of themselves, before posting to their social media accounts.

Tags such as #fitspiration or #thinspiration abound on social media, with countless individuals sharing and collecting these images of very thin and sexualised women. The practice can become addictive and put enormous pressure on teenagers to look a certain way.

Closer to home, a study from Flinders University revealed that a growing number of girls are turned off sport in high school because Facebook and Instagram are making them feel self-conscious about their bodies.[iv]

It’s not just affecting teenage girls

While evidence shows that teenagers and young women are the most vulnerable, men are also affected. After viewing photos of lean, topless males, they also experience a dip in body confidence and a heightened desire to lose weight.[v]

A Sport England survey found that 75 per cent of women would like to exercise more, but were afraid to for fear of being judged over appearance, ability and concerns that they are being ‘selfish’. [vi]

Researchers at Flinders University are calling into question the fitspo trend and are currently conducting a study of women aged 17 to 29 years to determine whether fitspirational media actually discourages women exercising. [vii]

They believe that the new ideal permeating through media is overly sexualised women with bodies that are toned, fit, strong and skinny — something that the vast majority of women will never be able to obtain or maintain.

Researchers believe that viewing such images will result in greater body dissatisfaction, mood disturbance and lower levels of exercise participation.

fitspiration

Exercise for health and happiness

While it is healthy to exercise, doing so because you feel guilt, ashamed of your body, are chasing unrealistic ideals or because you feel unworthy if you don’t exercise, is not healthy. Feeling guilty about taking a day off or not exercising because you are sick is also not healthy.

Exercise should be about health — all aspects of health. It should be about reducing your risk of chronic disease. It should be about staying mobile, flexible and strong enough to go about your daily activities. Exercise should be about feeling proud of yourself and feeling happy within yourself. Exercise should be about the actual experience and joy that comes from exercising, not about an unrealistic body image that is unattainable.

 

References:

[i] Heather A. Hausenblas, Anna Campbell, Jessie E. Menzel, Jessica Doughty, Michael Levine, and J. Kevin Thompson, Media effects of experimental presentation of the ideal physique on eating disorder symptoms: A meta-analysis of laboratory studies, Clinical Psychology Review 33 (2013): 168-181. http://www.sciencedirect.com/science/article/pii/S0272735812001638

[ii] Marika Tiggermann & Jessiva Miller, The Internet and Adolescent Girls’ Weight Satisfaction and Drive for Thinness Sex Roles 63, nos. 1-2 (2010): 79-90. http://link.springer.com/article/10.1007%2Fs11199-010-9789-z

[iii] ioL Lifestyle, The new alarming trend, selfie anorexics, published 10 June, 2015; accessed 11 June 2015 http://www.iol.co.za/lifestyle/style/beauty/the-new-alarming-trend-selfie-anorexics-1.1869750#.VXjVYvmqqko

[iv] Flinders University, Flinders News, Social media puts body-conscious girls off sport, published 7 October, 2014; accessed 11 June 2015 http://blogs.flinders.edu.au/flinders-news/2014/10/07/social-media-puts-body-conscious-girls-off-sport/

[v] Rachel M. Galioto, The Effects of Exposure to Slender and Muscular Images on Male Body Dissatisfaction . MA Thesis. Kent State University. Ohio, 2013. https://etd.ohiolink.edu/rws_etd/document/get/kent1357582675/inline

[vi] Daily Mail Australia, Scared of being judged at the gym? You’re not alone, published 1 November 2014; accessed 11 June 2015 http://www.dailymail.co.uk/health/article-2815893/Scared-judged-gym-not-New-study-finds-75-women-want-exercise-don-t-fear-think.html

[vii] Flinders University, Flinders News, Strong (and skinny) is the new sexy; the #fitspo effect, published 23 December 2014; accessed 11 June 2015 http://blogs.flinders.edu.au/flinders-news/tag/fitspiration/

 

 

Australians gain weight every winter!

Australians gain weight every winter!

Stay lean and happy this winter

Picture this: The skies are grey and the weather is cold. You are kicking back on the couch, the heater is on and you may even be snuggled under a blanket. You’re watching your favourite movie or perhaps reading a good book. Beverage of choice is a hot chocolate or even a glass or two of wine. And let’s not forget those sneaky snacks.

Sound good?

Well, let us fast-forward a little. The sun is shining, birds are singing and the weather has warmed up. You feel on top of the world after feeling sad and depressed during the grey months. You just love this time of year. Everything is new and fresh. You decide to wear your favourite jeans — the ones that you feel fantastic in. The only trouble is….they don’t quite fit anymore. And all of a sudden, your mood plummets.

Sound familiar?

Australians gain weight every winter

If it does, you are not alone. A 2012 study [1] from the NSW Food Authority and NSW Health found that almost half of Australian adults gain two kilos over winter, with the average weight gain anywhere from two to five kilograms.

The study, one of the first to investigate winter eating habits in relation to fast food and snack consumption also found:

  • 90 per cent of Australians eat more fast and snack foods and takeaways during winter because doing so makes them feel ‘warmer and happier’
  • 36 per cent of Australians are concerned about gaining weight over winter
  • 59 per cent believe any weight gain over winter will be due to eating more fast food and snacks and exercising less.

Well, at least they understand why they are likely to gain weight.

Should we be concerned over gaining between two and five kilos over winter? After all, it will be easy to shift when the warmer weather hits, won’t it?

Perhaps not. Swedish researchers found that just one month of overeating can lead to weight gain that lasts for years. [2] It seems that overeating and a lack of exercise may affect body fat levels and make it harder to lose weight.

Luckily, we can prevent winter weight gain by changing two key things: what we eat and how much we move.

Eat to be lean

Contrary to popular belief, winter food can be comforting without being stodgy and heavy. Try these tips to lighten up your plate:

  • Choose warming oats with skim milk and fruit over sugar-laden cereals.
  • Avoid adding salt to food.
  • Avoid adding extra fats to foods (i.e. butter to mashed potato).
  • Bake, steam or grill instead of frying in oil.
  • Roast meat or take advantage of a slow cooker.
  • Choose whole grains over processed white varieties of rice, pasta, bread, etc.
  • Snack on fruit, low-fat yoghurt, nuts and seeds instead of biscuits, cakes, muffins etc.
  • Choose veggie sticks or pretzels instead of chips and popcorn.
  • Limit calorie-laden beverages such as wine, hot chocolate, soft drink and fruit juice.
  • Limit takeaway foods to once a fortnight.

And of course, you should eat a wide variety of foods to ensure your vitamin intake is adequate.

Move to be happy

The other side to the equation is to continue moving throughout winter. You may need to change the type and location of your exercise (it can be a little uncomfortable running in the cold rain), but this gives you an opportunity to try new things and use new muscle groups.

While exercising outside may not be so appealing, research shows that regular exposure to cold weather may be a healthy and sustainable way to help lose weight. [3] .

Exercising outside also leads to greater emotional well-being and better sleep than exercising indoors, as found in a 2014 study from Finland [4] . Furthermore, increasing your exposure to sunlight may reduce your risk of developing Seasonal Affective Disorder (SAD) — a type of depression linked to change of seasons. Other research has also found outdoor exercise can decrease tension, frustration and depression. [5]

What type of exercise?

While the benefits of outdoor exercise are many, it may not always be possible or practical to exercise outside, so we have come up with some great ideas for outside and inside exercise. Some ideas include:

  • Outside
    Walking, personal training, group classes, jogging, running, hiking, skiing, tobogganing, ice-skating, cycling, footy, netball, tennis, golf
  • Inside
    Swimming, yoga/Pilates, weight training, gym sessions, group classes, personal training, ten-pin bowling, treadmill, Wii fit, exercise DVDs, boxing class, rock climbing

Remember, any kind of exercise, whether it be done indoors or outdoors will reap benefits.

While it is important to enjoy a bit of couch-time every now and then, don’t set up camp on it during winter.

Get outside and keep moving!

Australians gain weight every winter | 5 Minute Fitness

 

 

 

References:

[1] NSW Food Authority: Media Release, Australians expected to gain 15 million kgs this winter, http://www.foodauthority.nsw.gov.au/news/media-releases/mr-27-jun-2012-winter-eating#.VV1LpPmqqko

[2] Ernersson A et al. (2010) Long-term increase in fat mass after a four week intervention with fast food based hyper-alimentation and limitation of physical activity. Nutrition & Metabolism, 7:68. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2936436/

[3] van Marken Lichtenbelt et al. Cold exposure -- an approach to increasing energy expenditure in humans.Trends in Endocrinology & Metabolism, January 2014

[4] T P Pasanen, L Tyrväinen K M Korpela, The Relationship between Perceived Health and Physical Activity Indoors, Outdoors in Built Environments, and Outdoors in Nature, Applied Psychology: Health and Wellbeing, 2014, Volume 6, Issue 3, pp324-346, http://onlinelibrary.wiley.com/doi/10.1111/aphw.12031/pdf

[5] J Thompson Coon, K Boddy, K Stein, R Whear, J Barton, M H. Depledge. Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology, 1 March, 2011, Volume 45, Issue 5 pp1761-1762, http://www.ncbi.nlm.nih.gov/pubmed/21291246

 

 

 

Compassion and respect

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