Do you check your reflection when you walk past a mirror or a storefront window? Odds are, you probably do—and that’s okay.

You see your body all the time, and it’s common to notice when something changes. But while changes in our body size are a normal part of life, constantly monitoring our bodies for changes can create an unhealthy relationship with food, movement, and our bodies.

The constant monitoring of our bodies, often referred to as body checking, can lead to obsessive thoughts and behaviors. Diet culture normalizes many kinds of self-monitoring and sells the false idea that engaging in these behaviors will help you regain trust with your body.

But body checking actually erodes the trust you have in your body and is one of the many ways that diet culture tightens its grip on us. And before you think that body checking is only a behavior that people with eating disorders engage in, know that it’s not. In a society obsessed with appearances, body checking is a problematic behavior that can affect anyone.

We spoke with experts in the field of eating disorders to learn about what body checking is, what to look out for, and tips for breaking free from body checking. Let’s break down some effective ways to squash the body checking habit to clear headspace for more important things.

Body checking can be expressed in many different ways

While it’s normal to notice changes in our bodies throughout life, compulsively looking for these changes can be problematic. In the research, body checking is defined as “behavior aimed at gaining information on body shape, size, or weight.”

According to Liz Cook, MS, RD, LDN, a dietitian specializing in eating disorder recovery, “Body checking behaviors differ from simply looking in the mirror to see if we like our outfit or if we have food in our teeth because they’re compulsive.”

Body checking can take many different forms, including:

• Weighing yourself often (e.g., multiple times per day)
• Repeatedly measuring parts of your body
• Scrutinizing your body in the mirror
• Pinching or poking areas of your body that you dislike
• Feeling for fat, muscle, or bones in your body
• Zooming in on specific areas of your body in photos
• Repeatedly comparing your body to other people or past versions of your own body
• Trying on different clothing to see how tight or loose something is
• Taking photos of your body to track changes
• Seeking reassurance from others about your body

“While body checking may start out as an innocent behavior, it’s a slippery slope to becoming problematic,” Cook says. She adds that if body checking becomes something that interferes with your normal daily routine or starts to take up a lot of your time, it’s no longer a neutral behavior.

Cook also notes that if you find yourself consistently feeling off or having bad days after your last body check, it’s a clear indication that body checking is starting to become an unhealthy obsession.

The consequences of body checking run deep

“The consequences of body checking can go well beyond worsening your body image,” says Cook. She explains that for many people, body checking is used to reduce anxiety about their weight and body. However, this often backfires, leading to increased anxiety and feelings of dissatisfaction with a person’s appearance, shape, size, and weight.

“Body checking can also lead to a disconnection from our bodies,” says Nicole Groman, MS, RDN, CDN, an intuitive eating dietitian with experience in disordered eating and eating disorders. She explains that body checking can lead to a disconnection from physical cues (such as hunger and fullness signals), less ability to eat intuitively, and a greater likelihood of engaging in dieting behaviors.

“Body checking can also lead to a disconnection from our bodies,” says Nicole Groman, MS, RDN, CDN, an intuitive eating dietitian with experience in disordered eating and eating disorders. She explains that body checking can lead to a disconnection from physical cues (such as hunger and fullness signals), less ability to eat intuitively, and a greater likelihood of engaging in dieting behaviors.

These consequences bear out in the research. A review article published in 2018 found that compulsive body checking was associated with lower body satisfaction and negative moods. Another study found that people with anorexia who body checked restricted their food intake on the day of the body checking behavior, as well as the day after.

Some signs that body checking may be becoming problematic for you include:

• Using it to control anxiety about your body
• Taking up a lot of your time
• Interfering with your ability to think
• Leading to unsustainable changes in your diet or exercise routine
• Isolating you from your friends, family, and colleagues
• Creating problems in your work or personal life.

If any of these statements ring true, it’s a sign that body checking may be becoming unhealthy for you.

Expert tips to reduce body checking and foster a more positive body image

So, you’ve decided that body checking is bringing you down, and now you want to do something about it. You’re in the right place. Here are some expert-backed tips for reducing body checking and fostering a more positive body image.

Bring awareness to your behaviors

“The first step to reducing body checking behaviors is to bring awareness to them,” says Cook. She suggests keeping a tally of how many times you body check in one day to get a better sense of how much of your time is being eaten up by body checking. For many people, body checking is a habit that they don’t even know they have, so tracking it can be helpful for gaining awareness.

Sara Kashlan, MS, RDN, CEDS, CPT, an LA-based eating disorder dietitian and intuitive eating coach, suggests going one step further than simply keeping a tally. She suggests using the notes section of your phone to track when you’re body checking, what triggered it, and what feelings or actions come up after it happens.

Recording your triggers and feelings around body checking is beneficial because once you see how unhelpful it is, you can take steps to replace the habit with something more beneficial—like going for a short walk, listening to a podcast, or relaxing with a cup of hot tea.

Acknowledge the behavior

The next time you have the desire to body check, practice saying out loud “I am body checking right now,” suggests Brenna O’Malley, RD, registered dietitian and founder of The Wellful. O’Malley explains that this helps to interrupt the thought and create additional awareness.

The next time you have the desire to body check, practice saying out loud “I am body checking right now,” suggests Brenna O’Malley, RD, registered dietitian and founder of The Wellful. O’Malley explains that this helps to interrupt the thought and create additional awareness.

Plus, the more you practice this technique, the more likely you’ll become able to stop body checking behaviors in their tracks.

Challenge your thoughts

The next time you find yourself body checking, Cook recommends asking yourself the following questions:

• What am I hoping to see?
• How am I hoping to feel after checking my body?
• Has anything changed significantly since my last check?
• Is this behavior helping me in any way?

By checking in and asking yourself why you’re body checking, you’re more likely to be able to see the harmful effects it has on your body image and mental well-being, which may make it easier to disengage from the behavior.

Manage anxiety

“If body checking is a way for you to calm your anxiety around your body or your weight, it’s important to find other ways to reduce your anxiety,” says Cook. This may include:

• Meditating
• Journaling
• Breathing exercises
• Talking to a friend or family member
• Any other action that helps you feel calm without being at the expense of your body and mind.

Focus on ways to reduce anxiety that aren’t filled with diet culture undertones. If anxiety is a big factor in your body checking behaviors, it might be worth meeting with a therapist who can guide you through techniques to manage anxiety.

Do a social media detox

There’s no denying that social media can trigger body checking behaviors. From Instagram #fitspo posts to TikTok challenges aimed at reducing body size, it’s all too easy to compare our own bodies to a stranger on the internet.

If you’re someone who finds themselves comparing your body to bodies on social media, Cook recommends removing these triggers from your feed. She suggests unfollowing, hiding, or muting accounts with bodies that make you question the worthiness of your own.

If you still want to partake in social media, Kashlan suggests replacing the accounts you unfollowed with accounts of people with many different body types and sizes. By normalizing bodies of all shapes and sizes, you may find that your relationship with your own body improves.

Try searching the hashtags #bodyliberation and #fatliberation to see posts from people who are reclaiming the word “fat” and using social media to amplify the message that all bodies are good bodies.

Seek professional support

If body checking has become compulsive and you cannot manage on your own, it’s important to reach out for support. Cook and Kashlan suggest reaching out to a therapist or dietitian trained in eating disorders who can help you reduce body checking behaviors and improve your relationship with your body.

Final thoughts on the damages of body checking

Body checking involves scrutinizing something related to your body (usually your weight, size, or shape). And while body checking can seem harmless, when it becomes compulsive, it can seriously impact your body image and mental health. Diet culture tells us we need to look a certain way, and body checking feeds into that.

The next time you find yourself body checking, remind yourself that you are so much more than your body. While body checking can be a tough habit to break, the rewards are worth the effort. By eliminating compulsive body checking, you’ll likely feel more at peace with food, movement, and your body. And that’s the kind of vibe we want to bring into our lives.