Look and Feel Great at Any Weight (cont.)

"The research on body diversity is conclusive: Even if we all ate the same optimal, wholesome diet and exercised to the same high degree of physical fitness, we would still be very diverse in our shapes," says Kater. "Some quite thin and some quite big, but most in the middle."

Of course, she's not promoting obesity, which brings health risks. But many of us can be quite healthy even if we wear a plus size. So how can you accept the fact that your body is meant to be a certain size -- even if that size isn't skinny -- and feel good about it?

First, accept the fact that big doesn't mean bad.

"The most common body image complaint for women, and increasingly for men, is the 'I feel fat' body-image distortion," says Kater. "It's a learned perspective that says to be bigger is a bad thing. But it's not. And actually, it's quite possible to be big without being unhealthy."

People of all sizes and shapes, explains Kater, should learn to define health by making healthy choices rather than by their size or weight.

In fact, if full-figured is your natural body shape, you're better off sticking to what you were born with than depriving yourself to reach what can be a dangerous goal.

"Everyone has a natural body weight," says Ruth Kava, PhD, RD, director of nutrition at the American Council on Science and Health in New York. "If you have to starve yourself to get where you think you should be, you may be doing damage because you may not be getting appropriate nutrition."

That doesn't mean you should give up on a healthy diet -- or on exercise. In fact, the experts say, exercise is key to good health and a healthy body image.

"Exercise always helps," says Kava. "It may not change your absolute body weight, but you will feel better about your body, improve your self-esteem, and improve your attitude."

But if you're a beginner, don't get carried away.

"If you're someone who doesn't exercise, you need to start slowly," says Kava. "And don't get discouraged, even when life intervenes. This is a lifelong commitment to yourself that you have to make."

Building a Better Body Image

What other steps can you take to boost your body image?

  • Make sure the people around you make you feel good about yourself, no matter your size. "If you are spending too much time with people who make you feel bad about your body, maybe you need another social group," Kava says. "Get an exercise group together, be proactive."
  • Make sensible decisions about what you eat. "Make sure that you have a reasonably healthy diet," Kava tells WebMD. "If you need help deciding what's good and bad for you, get the help of dietitian. People splurge on facials and massages -- go splurge on a dietitian."
  • Focus on the inside, and let your body take its natural shape. "You need to focus on eating healthy and exercising while working on what's inside of you and the way you feel about yourself," says Magee. "In everything that I do, I promote the philosophy that you should eat and exercise for the health of it, and let the pounds fall where they may."
  • Choose positive role models. "Choose role models that help you feel good about who you are, rather than ones who make you feel bad," says Kater.