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Introduction

If you are not a “morning person” you may recoil in horror at the idea of waking up even earlier to include morning rituals in your busy schedule. You do not have to wake up at 5 AM everyday to benefit from introducing morning rituals into your life.

If you drink a cup of coffee in the morning or immediately start scrolling through social media after turning off your alarm then you already have morning rituals. The idea is to optimize your morning routine for a more stress-free and productive day. Our mornings can set the tone for the rest of our day which is why many experts recommend using the morning to spend some time on you.

What is a Morning Ritual?

A morning ritual is a task that you perform in the morning every day. This can range from taking a walk to making a to-do list. Your morning rituals should be tailored for what works best for you.

Benefits of Morning Rituals

These benefits of morning rituals are backed by scientific studies.

More Productive Days

Taking a few moments at the beginning of the day to organize your thoughts and plan your day can go a long way when it comes to productivity.

Going into work groggy, grumpy, and unprepared can leave you feeling unfulfilled and unaccomplished. Having a productive day is not just about making a to-do list either.

Having a morning ritual that makes you feel good about yourself and start the day off in a relaxed mood will also help you be more productive. Instead of rushing into all of the tasks you have to complete with a scrambled mind.

Less Stress

Stress is a normal human reaction to having too much to do in too little time.

There are a lot of physical and mental ways that stress can affect you over time. This includes increased anxiety, developing depression, fatigue, headaches, and even body pains from tension.

One of the ways that having a morning ritual benefits you is that you know what to expect every morning and so your brain has less to worry about. Self-care rituals like exercise, journaling, or meditation can reduce your stress levels throughout the day because you can approach challenges from a clear mindset.

Live Healthier

If your morning rituals currently include things like pressing the snooze button multiple times, scrolling on social media while chugging a boiling cup of coffee, skipping breakfast, and violating several traffic laws as you speed to work...well that’s not great, but you are not alone. Many people get into bad habits and do not know how to break them. Having a morning ritual is a great way to implement healthy habits into your life.

Having a schedule in the morning can help you make time in your day for working out and eating a healthy breakfast. These healthy habits will make you feel more energized and productive throughout the day and benefit your long term health. It is tempting to hit the snooze button (we have all been there), but once you get into a routine your body will adjust to waking up at a specific time. Having morning rituals that you enjoy to look forward to will motivate you to get out of bed in the mornings.

Better Memory

Have you ever taken a long commute to work and settled into your work when you suddenly groan and realize you forgot to complete an important task at home? Having a morning routine can help to prevent you from forgetting important things. Imagine working all night on writing a paper just to forget it at home on the day it is due. Instances like that are avoidable by using morning rituals to take time to reflect on the day ahead of you and prepare.

Getting into a regular morning routine means that you do the same tasks every morning which makes it harder to forget things. Creating a to-do list is a morning ritual that will have a huge benefit in helping you to remember all of the important things you have to get done that day. Being clear-headed in the morning helps to improve memory.

Make More Time For Yourself

Morning routines save time because you do not have to waste time thinking about what to do next. This means that you can get more sleep or get more things done in the morning. Having time for yourself in the morning means that you can spend more time getting ready for the day. You can plan out your outfits and spend more time on your appearance which will make you feel confident and look more put together.

For many people, the morning hours are a sacred time. Families with children will appreciate the quiet and calm before the kids wake up. Take time for yourself in the morning to walk outside and smell the fresh air. Write in your journal, burn a candle, meditate, take a bath, and pamper yourself and you will feel better all day. There are many ways that you can pamper yourself in the morning.

Why Morning Routines

Are Important

All of the benefits that we listed have one thing in common: they will help you be a more successful person with a more positive attitude. Both your career and personal life can benefit from morning rituals.

For Your Career

People who work in sales or management know how far a positive attitude can go. Being in a leadership position is a lot of responsibility and coming into work every morning in “pre-coffee mode” can be off-putting for your future career prospects.

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Introduction

Yoga is something different to most people. It’s quite diverse, and practitioners have different expectations when they start. That’s perfectly okay. Whether your goal is greater enlightenment, a more toned and muscular body, or relief from disease, there’s a yoga for you. This b00k will serve as a guide.

The philosophy of yoga has been around for 5,000 years. That’s an undeniable staying power. Yoga is not just an ‘exercise’, it is a philosophy, a way of thinking rather than a religion. In ancient India, the word yoga meant union. It refers to a union of the entire self – mind, body, and spirit.

This union is achieved through physical poses, frequently called asanas, although asana is just one of the many types of yoga. These poses are meant to heighten awareness of mind and body, which makes yoga a natural corollary to meditation.

Today’s researchers are discovering the many benefits of yoga. While it can increase spirituality, it also has the ability to heal many

ailments and diseases, especially stress, immune system disorders, and heart problems. It also provides increased flexibility, which can reverse the aging process.

The more vigorous yoga practices are considered cardiovascular exercises. Along with a proper diet, you will be able to lose weight. The gentler types of yoga do not have cardiovascular benefits, so remember to do additional exercises.

Why are people becoming interested in yoga? The most common reason is to improve flexibility and physical health. Besides the physical benefits, yoga also boosts the mental power and paves way to spiritual enlightenment. For most, it’s the spiritual awakening that turns yoga into an important part of their lives. This is a gradual but wonderful development and opportunity for personal growth. The essence of yoga is always to become a better version of oneself.

Chapter 01 – What is the Science of Yoga?

People have been practicing yoga for thousands of years. While the original purpose was to elevate to a greater spiritual level, it became clear that yoga benefits the person as a whole. Modern scientific research has shown that the tremendous overall health benefits of a yoga lifestyle.

Yes, yoga does improve the body, but surprising scientific research has shown that it changes the brain, as well. It’s about becoming a better version of yourself and getting in touch with the real, authentic you as the brain becomes more uncluttered. It keeps us focused on the present. While yoga begins on the mat, it extends to our entire day as greater compassion and awareness becomes a part of our life.

Yoga won’t provide untold riches, although the physical benefits are remarkable. The world is already filled with abundance, much of which we ignore. The real beauty of yoga is that it grounds us to the present, connecting us to the abundance that is within our grasp. A better, more fulfilled life is within our reach when we let go and simply accept what is there.

Each yoga pose, which usually involves stretches, has its own purpose and benefit. The practitioner becomes aware of tension and learns to release it. Yoga poses are very specific, and perfection comes with practice, but it is not the ultimate goal. Yoga involves a lot of stretching, but, more importantly, it creates balance by increasing flexibility and strength. Whatever type of yoga you practice, your body and mind simply improve.

Yoga is extremely diverse and individual, which makes it important to work at your own level of comfort. Don’t use the person next to you in class as a guide, or even the teacher. Work the poses in the best way for you. This isn’t a speed contest, and you have nothing to prove. Yoga is a lifetime commitment, not a competition.

Even if you are not used to exercising, you can practice yoga. You may not be as flexible as the next person, but you will get there. Yoga is always a work in progress and never a competition. While it is a physical practice, yoga will inevitably touch on your spiritual side. It unifies mind and body to become one.

Research conducted throughout the 20th century has found a myriad of physical benefits to practicing yoga.

Relief from Stress

Our lives are filled with daily stressors, and we know that stress can cause tremendous damage to the body and mind. The boss wants to talk, your spouse is upset, the mortgage is overdue, and the kids want the keys to the car. Just another typical day.

Holding yoga poses, stretching muscles, being focused on the presents, and breathing deeply and slowly helps us achieve a state of greater relaxation and harmony. We are able to consciously choose our response to stress instead of being at its mercy. Remaining calm under difficult circumstances is a choice, and yoga can provide the tools.

Yoga and Pain Relief

Studies have proven that practicing yoga can provide tremendous relief for people suffering from multiple sclerosis, arthritis, and other chronic conditions. We’ll discuss its amazing effect on the auto-immune system and cardio system at greater length in other chapters.

Yoga and Breathing

Yoga combines physical movements with breathing. Slower, deeper breathing can alleviate stress.

Yoga and Flexibility

Yoga involves a lot a stretching, which strengthens muscles. Since yoga impacts the entire body, flexibility and elasticity from head to toe. It also loosens tight, tense muscles and helps us become more relaxed.

Yoga and Weight Management

Yoga does not burn up as many calories as some other exercise regimes. However, it does increase body awareness. People who practice yoga become more aware of what they eat and the effect such food has upon their health.

This usually leads to better, healthier eating habits and a natural loss of unwanted weight.

Yoga and Circulation

If your blood isn’t supplying your body and brain properly with oxygen, your health will suffer. You need proper circulation for the brain to function, energy, and the growth of cells. Sluggish circulation can cause nerve and tissue damage, blood clots, dizziness, among other problems.

The thorough stretching in most yoga poses will improve circulation. The Camel Pose described in this book is an excellent way to improve circulation.

Yoga and Cardio Health

For patients who have experienced heart surgery, depression and anxiety can be a natural result. Yoga can be helpful in managing this type of post-operative stress. It can also lower blood pressure, serving as a preventive heart-healthy measure. The specific heart benefits will be discussed in a separate chapter.

There’s No Hurry – Take Your Time

These benefits will take time to achieve. Yoga is not a two-week miracle program. So, as you begin with your yoga sessions, allow sufficient time for the results to manifest themselves. You should see a huge difference in approximately two months. Whatever your reason for practicing yoga, you should notice an improvement in all aspects of your being.

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Introduction

What is a USP?

USP stands for Unique Selling Proposition (or Point) and every business needs one. It’s easy to spot a USP once you see one in action. It’s the service or product that you offer which no other business is currently offering to their clients.

It’s what your business stands for.

It’s how you’re different.

Your USP is why consumers should do business with you, versus the competition. It’ll also be the reason they keep coming back to your business.

And contrary to popular belief, your USP can (and should) change over time, as market needs change, audiences prioritize different things and your overall industry grows and shifts.

That being said, your original USP will continue to deliver on the promise you made – it will just evolve over time.

In this special report, we’ll look at a few examples of winning USP’s so you can see what a USP is, and how to create one for yourself.

You may be thinking: This isn’t going to work. What do I have to offer my customers that my competitors aren’t already giving them?

After all, how many clothing stores, groceries, hardware stores, and gas stations are out there?

And yet, each one of them has its own unique selling proposition that attracts a certain type of customer.

HelloFresh, a meal kit delivery company, offers the following USP: America’s Most Popular Meal Kit.

That’s their selling point – what they’re offering that the other meal kit companies aren’t. They’re the most popular choice, which provides social proof and validation. Just this alone will entice new customers to purchase from them so that they too are part of the “club”.

Make sense?

If you look at their landing page, they include multiple benefits, all within their USP, such as:

Offering largest recipe variety on the market of meal kit delivery services.

They have the most 5-star reviews of all meal kit companies.
They test each recipe 45 times to make sure each one is simple to make and delicious.

And finally, they require no commitment, allowing people to cancel at any time.

If you’re in the market for a meal kit delivery service, you’ll like be attracted to a USP like that: America’s most popular.

Their USP has done the work at showcasing that they’re the ‘chosen’ company – the one that most Americans have decided to use, which goes the distance in assuring potential customers that they should also subscribe to their service.

Take a look at what these USP’s actually do.

They go beyond just a catchy phrase or slogan. Each part of their USP tells you one important point about the company’s product and service.
Each one highlights something their competitors aren’t doing.

And most importantly, every component of their USP answers the question,

“Why should I choose your business over another?”

And that’s the question you should be asking yourself about your own business when it comes time to create a USP.

You may not think that your business has a unique selling proposition… that it isn’t different from another, but it is.

Why?

Because no one else is like you. Your story, the reason behind creating your brand, your goals and why/how you plan to help your market are all part of the foundation behind a successful USP.

Weave your own unique story into your notes when coming up with ideas for your USP. But make sure others will relate to it.

Your USP will and always should focus on how your products or services benefit your customer – not how it benefits you – but your own story is often an easy starting point when evaluating your business and how it’s different.

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Introduction

Every year, more people are reconsidering the amount of meat they consume, choosing instead to implement healthy meat substitutes into their diets.

In fact, Persistence Market Research says the global plant-based protein industry may reach $16.3 billion by the year 2026, if it keeps growing at this rate.

There are a number of reasons for this:

With skyrocketing meat prices, and science that indicates that consuming a high level of meat may actually be unhealthy, more people are choosing a meat-free diet.

In addition, with the enormous meat “ranches” producing massive amounts of methane and depleting resources that could be used for human consumption – it’s just another reason that people are taking another look at meat substitutes for their dietary needs.

However, one thing to keep in mind if you are considering eliminating meat from your diet is that you must ensure you’re still receiving enough protein in your diet in order to stay healthy. Protein is every bit as important as vitamins, carbohydrates, and regular exercise when it comes to your overall health.

You see, protein helps build and repair body tissues such as bone, blood, skin, and muscles. Proteins also help increase overall muscle mass and strength. In addition, they help boost your metabolism so you can burn more fat.

A scientific study even showed that a high-protein diet helped lower blood pressure, “bad” cholesterol, and triglycerides. Protein also helps you feel fuller with less food, which is great for weight maintenance or loss.

To help you get started, we’ll take a look at some of the top meat substitutes throughout this special report.

Important Note Before We Begin:

When choosing a meatless product, carefully check the ingredients and the nutrition label. You want to make sure it isn’t loaded with unhealthy fats and salt, or are over-processed.

Look at the number of ingredients as well – the more ingredients there are, the more highly processed the product is. Also look for sodium and added sugar (fruit sugar is a natural form that’s better for you).

Not all products even contain enough protein to satisfy the daily recommended amount, so always read the labels. Some meat substitutes will contain added vitamins and nutrients that may be lacking in a typical vegetarian diet, like iron, zinc, and Vitamin B12.

In fact, only a few plant foods contain all nine of the essential amino acids needed. These are called complete proteins.

Soy, buckwheat, and quinoa are among the few plants that are complete proteins, so be sure to eat a variety of plant foods in order to get all of your essential amino acids.

Today, we’ll look at the top ten meat substitutes, as well as some nutritional information that you should know.

Let’s begin!

Meat Substitute #1: Tofu

Most meat substitutes are typically made of legumes like soy or peas, vegetables, and cereals. Those plants produce nearly as much protein as your body needs and can be combined to equal as much as you’d get from eating meat.

Tofu is the classic and most well-known meat substitute. It’s made from soybeans and has been used in Asia for centuries as an inexpensive, but healthy source of dietary protein.

It’s also low in calories and easily absorbs aromas and flavors from the spices and marinades you may use.

This makes it a versatile part of your diet. It’s meant to be eaten more like cheese – as a flavorful meal component all its own – though you can make some nice alt-meat products from it.

You make tofu by soaking soybeans, then mashing them with more water to make a puree. The next step is to filter the puree to separate the fibrous solids from the liquid part.

Heat the liquids to just below boiling points so it curdles, making the solid tofu in much the same way as cheese is made. You then press the tofu into slabs and cut it into whatever shape you wish – usually simple rectangles. The fibrous solid part of the puree, called okara, can be dehydrated and used as alt-meat chunks or mince.

Tofu comes in extra-firm, firm, soft, or silken. You can also press even more water from it before cooking for a crispier product.

Some recipes call for it to be patted dry before cooking. Make sure you follow your recipe to get the most flavor from your tofu.

Silken tofu is great for smoothies, while extra-firm can be fried or grilled like regular meat.

One cup of tofu usually contains about 188 calories, 20 grams of protein, 12 grams of fat, 868 milligrams of calcium, 13 milligrams of iron, and 0.7 grams of fiber.

One thing to look for is a non-GMO product or certified organic. According to a 2016 study, about 82 percent of the world’s soybean farms grow genetically modified organisms (GMOs).

Many consumers are leery of GMOs since we haven’t been eating them for very long and don’t know the long-term consequences of such products.

Soy is what’s called a complete protein, meaning it contains all nine needed amino acids. It’s usually fortified with Vitamin B12, which isn’t found in plant-based proteins.

Note that soy does contain natural phytoestrogens, so you shouldn’t eat it more than once or twice a week.

If you’re pregnant or have had a hormone-related cancer, talk to your doctor before eating tofu because the natural hormone might cause severe problems.

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Introduction

Everyone wants to live longer. With modern medicine, human beings have already increased their natural life span by curing many childhood diseases and vaccinating against viral killers like measles, influenza, and pneumonia.

You’re not likely to die from infections, either, thanks to antibiotics, nor are you to succumb to diseases like diabetes, because of the development of insulin.

And when reflecting on how much the average lifespan has changed over the years, there’s a lot to be thankful for.

In 1900, average life expectancy was around 46 years. Today, it’s nearly 80 years!

But as wonderful as it is that overall life expectancy has increased over the years, there are things we can do to further encourage a longer lifespan.

And that’s what this special report, Become a Super-Ager, is all about.

We will take a look at the different ways you can live longer, healthier and happier just by making a few simple changes to your lifestyle.

And best of all, every strategy and technique featured in this report is backed by science.

To without further delay, let’s begin!

See a Doctor Regularly

One of the common mistakes people make, especially elderly, is to assume that they’re healthy.

They put off seeing a doctor, even if they do have that little twinge in their chest or crackle when they bend over.

One of the best things you can do to prolong your life is to pay regular visits to your family doctor.

It’s easy to tell yourself, “It’s just a little pain,” or “I’ll be okay in a few days.” That is, until you wind up in the emergency room and the doctor says, “I wish you’d come in years ago when we could have taken care of this problem.”

In fact, there are hundreds of different diseases and conditions that are easily prevented with regular check-ups and self-care.

But if you don’t go in for that physical exam, how are you going to know if you are suffering from one of them?

Don’t self-diagnose.

It’s far too common for people to Google their symptoms in an attempt to figure things out for themselves. Keyword searches for “home remedies” have been growing in popularity every year with people trying to resolve their issues and improve their health on their own.

Don’t make this mistake. See your doctor regularly and especially if you aren’t feeling well. The earlier possible issues are caught and diagnosed, the better your chances at overcoming whatever is ailing you.

In addition, many insurance plans will pay for a yearly physical so be sure to take advantage of any coverage you have, keeping in mind that plans typically reset every year.

You can also get intensive check-ups, with MRI scans, EKGs, x-rays, and other modern scanning techniques.

Sometimes those scans will catch conditions like an aneurism, or undetected coronary artery disease, two of the top killers of them all.

These are more expensive than a typical physical exam, but if you have a family history of certain disorders, it’s worth asking your doctor about.

Spend More Time Outside

It’s time to get outside and into the sunlight. Not only will this make you feel better overall but it has been proven to increase longevity.

Here’s why:

When you expose your skin to sunlight, it produces vitamin D.

Doctors estimate that as many as 50% of modern humans don’t get enough sunlight to produce the proper levels of vitamin D.

This is an easy fix for any of us. Just go outside for 15 minutes a day and expose your face and hands (at least) to sunlight.

Remember not to overdo it, because the ultraviolet light will also cause burns and skin cancer if you stay out too long. Fifteen minutes is plenty of time to get that vitamin D into your skin.

Vitamin D isn’t just important for healthy bones, but it’s also helpful with heart disease, diabetes, depression, and other conditions.

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Introduction

If you’ve been looking for a way to maximize your income while still working a full-time job or focusing on other ventures, this special report will help you set on the right path.

Side hustles are simply profitable opportunities that you can take advantage of but aren’t necessarily devoting a lot of time to.

And while many people start off making money with side hustles as a way of simply adding some extra money to their monthly income, it’s not uncommon for side hustles to start making so much money that they quickly become a primary source of income and replace your 9-5.

In other words, a MAIN hustle.

So, begin by exploring the different side hustles featured in this special report.

Write down notes and ideas as you read through the content and then once you’re finished, create a plan of action!

Side hustles are one of the best ways to quickly pay off debt, save for retirement or simple to minimize financial stress so you can live your best life.

And finally, the best side hustles are flexible and can continue to be profitable without having to commit to spending a lot of time working them.

While most of the side hustles featured in this report can easily be expanded into a much larger business, they are designed so that you can work as little or as much as you wish when just starting out.

So without further delay, let’s begin!

Create Video Tutorials

People are always looking for how-to videos that show them how to achieve a goal, complete a task or simply to learn something new.

This makes video tutorials extremely profitable and with platforms like Vimeo and YouTube, it’s easy to quickly build a channel and generate quality traffic quickly (and at little to no cost).

To begin, consider the type of content you would like to create, particularly what skills or knowledge you possess that could be turned into video-tutorial content.

Then, spend some time reviewing existing video tutorials in that niche on YouTube in order to get familiar with the style, tone and voice that established creators are offering to their audiences.

This is when you’ll also want to decide on your overall video tutorial format, such as whether you’ll create an explainer video, presentation-style video, or perhaps a screencast video.

The more you research your market, the easier it will be to come up with creative ideas that will attract viewers, so dedicate a bit of time to exploring popular channels.

You will also want to create a storyboard or script that guides you through the video. This will minimize errors and help your video flow so that people stay engaged.

Next, you’ll want to purchase a bit of equipment in order to create high-quality videos, but you don’t have to go all out.

You can get started with just a high-quality microphone and a screen-capture software program such as: Snagit or Camtasia, two of the most popular tools used by both beginners and professionals alike.

If you’d like to explore this side hustle further, here’s a great step-by-step guide to getting started (it’s free!): https://www.techsmith.com/blog/instructional-videos/

Offer Online Training

Similar to creating video tutorials based on your knowledge and skills, you can take things a step further by creating online courses and training programs.

Students will pay for access to your training which can be delivered a number of ways including through one of the popular course platforms like https://www.Teachable.com or https://www.Thinkrific.com

When it comes to creating your training material, you can choose to develop video-based lessons, text lessons or a combination of both.

The preferred format should be based on your market and what they are looking for so you’ll want to spend some time researching your niche, including existing courses based on your chosen topic.

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Bodies smell. They leak. They wrinkle, get blemishes, creak, and ache. They have hair sprouting from weird places, even when hair won’t grow where it’s wanted. Bodies come in all shapes and sizes, all colors, and with all kinds of flaws and differences in ability. And of course, as the children’s book says, everybody poops.

In short, all bodies are flawed and imperfect. At the same time, our bodies house our thoughts, dreams and emotions, and allow us to see, hear, feel, and experience the world. While there may be a world beyond our physical self, right now, as a living, breathing human, your body is the only home you’ve got. It’s important to love your home, even if it’s got a few flaws (which they all do). 

Our body image influences our self-esteem and self-confidence, affects our physical and mental health, and changes how we move through the world. If you struggle to love your body, read on to learn more about body image and how it can be improved.

What Is Body Image?

The term “body image” refers to how we feel about our bodies, how we physically inhabit our bodies, and how we see ourselves – both in our mind’s eye and when we look in a mirror. Body image is different than appearance, and in many cases, our own body image is quite different than how an objective observer would describe us. 

A Positive Body Image

People with a positive body image have a realistic sense of their own appearance. They know that their appearance does not define their worth as a person, and they are happy and content in their own skin.

Having a positive body image does not mean that a person thinks that their body is perfect or without flaws; rather, it means that they understand that everybody has flaws, and is nonetheless deserving of love and respect. 

A Negative Body Image

In contrast, people with a negative body image can’t accept their physical flaws. A negative body image can lead to feelings of shame, or a need to hide. It can keep someone from engaging in social activities and can be a barrier to intimacy in relationships.

A negative body image can also lead to people spending excessive time and money “hiding” their flaws with makeup, accessories, or clothing, or seeking out cosmetic procedures but finding little relief from their appearance-related anxieties. 

People with a negative body image can become obsessed with perceived flaws that are not noticeable or only minor to an outside observer. In extreme cases, a negative body image can lead to body dysmorphia, in which someone sees their body as radically different than it actually is. For example, a body builder with body dysmorphia may see a frail, scrawny wimp in the mirror, even though they are, objectively, built like a tank. 

A negative body image can lead to poor self-esteem and low-self-confidence, and people with a negative self-image are more likely to suffer from poor mental health, including depression and anxiety.

While a negative body image isn’t the only cause of eating disorders, it is a contributor. Even in those who do not have full-fledged eating disorders, a negative body image can lead to disordered eating behaviors, including fasting, restricting food groups, dieting, binging, and excessive exercise, all of which can take a toll on health and wellbeing. 

Worrying about Our Appearance

Unfortunately, today’s society makes it easy to feel bad about one’s body. Even as North Americans are getting larger, our image of the ideal body is getting thinner – and harder to obtain. For example, fashion models used to be 8% smaller than the average woman, and now they are 30% smaller – and several inches taller.

For men, the physical ideal has also shifted. Just look at the leading men in any Marvel movie, with their elaborately sculped muscles, as compared to the biggest stars of the 1950s. Certainly, celebrities such as James Dean and Marlon Brando were fit and handsome, but they didn’t spend hours in the gym or eat highly specific diets under the watchful eye of trainers and nutritionists as today’s impossibly lean and muscular stars do.

Studies show that both men and women are worried about their appearance. Estimates suggest that around 70% of women aged 18-30 don’t like their body, and around 50% try to control their weight with unhealthy behaviors. Among men, 43% don’t like their body and body dissatisfaction is growing among men.  

A positive body image is important for a happy, healthy, well-adjusted life. A negative body image harms physical and mental health and can hold us back from achieving our dreams. Read on for more about how our body image is formed in childhood and adolescence.

Body Image in Childhood and the Teen Years

As infants, our first job is to figure out how our body works. At first, we can’t even lift our heads, but soon we are crawling, walking, and then running around, getting into mischief. Soon after we start learning to move our bodies, we start absorbing messages about which bodies are good, and which are bad. Studies show that children as young as three may start to worry about their weight.

While humans have always valued beauty – a walk through any art gallery will teach you that – today’s concern about body weight is newly intense and is affecting children at younger and younger ages. In 1970, the average age that girls began dieting was 14, but by 1990, that age had dropped to 8. By age 10, more than 80% of girls have been on a diet.

As well as worrying about their own weight, young children also start to judge others based on weight. Elementary school students who are obese are 65% more likely to bullied by their peers, and those who are overweight are 13% more likely to be bullied.

While children are worried about their appearance at earlier ages than ever before, puberty is still the worst time for liking one’s body. The average person’s body image hits an all-time low between the ages of 12 and 15, and self-esteem drops along with it. Studies show that by the teen years, many girls will give up many activities such as going to the beach, playing sports, or even speaking in public, because of concerns about their appearance.

Along with the decrease in body image during adolescence comes an increased risk of eating disorders. Most eating disorders begin during the teen years. Even among teens who do not have a full-fledged eating disorder, unhealthy eating patterns are common. Half of teen girls and a third of teen boys fast, binge, or use smoking, laxatives or excessive exercise to control their weight.

Evidence shows that media, including movies, television, magazines, and social media, is a big contributor to teen’s body dissatisfaction. Studies show that the more time young women spent on social media, the more likely they are to have a poor body image.

When teens read articles about dieting and weight loss, girls are six times more likely to engage in unhealthy eating, while boys are four times more likely. Over 90% of teenage girls feel that the media pressures them to be thin. While 65% think that fashion models are too thin, 46% strive to look like the images they see in fashion magazines.