Difficulties with weight, eating habits, or body shape

Everybody eats. It’s essential for life! We need to eat every day to have energy, grow, and live well. We start our days with meals and many cultures end their days with meals, too. Mealtimes bring people together in times of celebrations or separations. Feeding and eating has to do with surviving and growing, as well as connecting with others, socially and emotionally.

But sometimes, the desire to “feel good about your own body” turns into a huge pressure to fit into unrealistic standards, like the ones we see on social media. When what is supposed to be simple and natural, like eating, becomes a cause for worry or suffering, it’s a sign that something isn’t right. If you are constantly thinking about your body, your weight, or what you eat, it’s worth paying attention. You don’t have to go through this alone. The most important thing to remember is: your worth isn’t in your body or on your plate.

What is typical?

Your personality, body, and surroundings decide your usual eating habits. These habits usually stay with you from childhood to adulthood. Growing up is confusing: your body changes, and social media seems to demand an impossible standard. It’s normal to compare yourself to peers or want to change something about your appearance.

• Some people eat three meals a day, others two or five. Each person has their own rhythm.
• Lots of people love snacks between meals (and that’s okay!). Your body is growing and needs more energy.
• Your body needs energy, and food is your fuel.
• There are days when you’re hungrier, and others when you barely feel like eating. It can happen!

Some of us are picky eaters. We do not like many things and may not want to try new foods. Even if it is frustrating, this can be typical as long as we eat enough to stay healthy.

Important things to remember:

• Typical eating means consuming enough food for energy to carry out daily activities.
• Typical eating should be balanced and include different food groups: fruits, grains, proteins, vegetables, etc.
• It doesn’t have to be “perfect,” but it should make you feel good and strong.

Sometimes when you’re really hungry, you might eat too much, too fast, and get an upset stomach. Sometimes when you do not feel well, you might not want to eat. Both are typical.

When should I be concerned?

When you regularly eat too much or too little, pay attention to your eating patterns. When worrying about food or your body becomes a constant thing that makes you feel bad, anxious, guilty, or distances you from people, it’s time to pay attention.

Signs of eating problems:

• Restrictive eating or dieting leading to weight loss (without professional help).
• Regularly overeating, followed by discomfort.
• Spending long periods without eating, even when hungry.
• Feeling the urge to vomit after eating, or making yourself vomit.
• Hiding food or eating in secret.
• Feeling guilty after eating.
• Constipation without a physical cause.
• Irregular periods (for girls) without a physical cause.
• Using medication (like laxatives, diuretics, or weight-loss pills) without a doctor’s prescription.
• Exercising excessively, especially as a way to “compensate” for what you ate.
• Not participating in social events like parties or family meals because of your body or food.

Other signs:

• Eating less to avoid gaining weight
• Skipping meals to lose weight
• Worrying a lot about gaining weight
• Thinking a lot about food, calories, or weight
• Checking your body shape or weight often in the mirror or on a scale
• Thinking you weigh more than others think, or never feeling satisfied with your body
• Feeling unhappy about your body shape
• Eating large amounts of food in a short time, and feeling like you can’t stop
• Finding it hard to stop eating
• Eating until you feel too full
• Eating alone because you’re afraid of what others think or feeling embarrassed
• Feeling guilty or ashamed about eating too much
• Taking pills or medicines to control your weight
• Eating only certain foods to control weight or shape
• Not eating many types of food because of how they feel, smell, or look
• Continuing to diet even though it makes you sick

If you’ve identified with any of these signs, it’s important to know that this can improve with help. These behaviors are not a whim, they are not your fault, and talking about it is a sign of courage, not weakness.

What can I do if I (or a friend) struggle?

It can be hard to deal with eating problems. Here are a few things you can try:

1. Ask for help: Talk to a parent, family member, teacher, or another trusted adult. Talking about what’s happening can bring relief.
2. Practice kindness with yourself: Avoid criticism and pressure, even on difficult days. Eating is a basic need, and everyone deserves care and respect, including you.
3. Food is energy: Your body turns food into energy, not just fat.
4. Mealtimes with loved ones: Keep a meal routine and focus on connecting with people you care about. Avoid distractions like phones. Being together can bring comfort.
5. Healthy food at home: Ask your family to keep healthy snacks and meal options available.
6. Take a break: If negative thoughts about your body or food arise, take a deep breath, change your environment, or try something that helps shift your focus.
7. Offer support without judgment: If a friend is going through this, listen attentively. Show that you’re there and encourage them to seek help, respecting their time.

What kind of professional support can I seek out?

It’s okay to feel embarrassed if you’re struggling with eating. Many people fear being judged, but asking for help is a sign of strength, not weakness. Support is available.

A good way to start is by talking to someone close to you, like a guardian, a teacher, or a school counselor. You can also share your difficulty with a health professional, such as a pediatrician, general practitioner, or a professional at your nearest Basic Health Unit (UBS).

You don’t have to have everything “explained.” Just say that you’re not feeling well with the way you’ve been eating or with your body. They can refer you to other specialists, including mental health professionals.

Public services are also available through the Unified Health System (SUS). You can find support at places like your local Basic Health Unit (UBS), Child and Adolescent Psychosocial Care Centers (CAPS i), and public outpatient clinics.