Halloween Costumes for Your Body Type: How to not compromise positive body image for your Halloween costume

As we approach the end of October, we all know what holiday is coming: Halloween. The grocery stores are stocked full of candy and discussion of costumes is in the air. However, what’s less talked about is the pressure. I just did a quick Pinterest search on Halloween costumes, and was instantly met with perfectionistic, photoshopped, beauty ideals. Is this the message we want to be sending? Studies shows “social media can become a toxic mirror”, as described by Rachel Simmons in Time Magazine, and is creating an unhealthy, skewed image of beauty ideals for society.

Before we dive into this further, I want to share some body image statistics to help you understand the magnitude of this problem:

  • 90% of American women are dissatisfied with their appearance
  • 81% of 10 year olds are afraid of becoming fat
  • 90% of 15- to 17-year old girls want to change at least one aspect of their physical appearance
  • 25-30% of teenage girls and boys report being teased about their weight
  • 80% of women say the images in the media makes them feel insecure

It’s so important we recognize the contribution Halloween costumes can have on body dissatisfaction, similar to the ones I came across online. Although not the only risk factor, body dissatisfaction is one of the leading triggers for dietary restriction, which can turn into a full blown eating disorder. Research states, “35% of normal dieters progress to pathological dieting. Of those, 20-25% progress to partial or full-syndrome eating disorders.”

According to Wikipedia, Halloween was created to remember the dead, including saints, martyrs and all the faithful departed, not a time to increase body comparison and idolize inappropriate beauty ideals. So, how does one enjoy dressing up for Halloween and improve body image at the same time?

Let’s talk:

  1. Stay off of social media

I recommended refraining from searching for costume ideas on social media if you are unable to keep from comparing your body or recognize the amount of photoshop used in many images. Instead, think of movie characters, pop culture, puns, etc., and brainstorm with your friends and/or family. The sky’s the limit when it comes to Halloween costume ideas, and you should not feel your costume selection is limited based on your body size. If the internet is triggering to your negative body image, don’t use it! There are numerous of other ways to come up with costume ideas.

 

  1. Wear comfortable clothes

I tell this to my patients all the time. If I wear clothes that don’t fit, it causes me to constantly tug at them, and not be fully engaged in whatever I’m doing. This is because I’m distracted by the ill-fitting clothes! Wearing clothes that don’t fit only sends the message of “my body is not right, I must change it,” and that’s not true. Your body is uniquely your own, and you should embrace it. Be kind to your body, and provide it with clothes that fit and are comfortable, so you don’t have to worry about them when you’re celebrating Halloween.

 

  1. Don’t diet 

Whatever you do, do not diet to fit into your costume. There are plenty of studies proving diets cause weight gain, and not long-term weight loss. Not to mention, diets can trigger obsessions with food, fatigue, inflexible food rules, and nutrient deficiencies contributing to a multitude of other side effects and symptoms. Dieting is never the answer to better body image. Never. Instead, nourish your body with a variety of foods throughout the day, hydrate appropriately and yes, even enjoy some Halloween candy. Food rules are rigid, disordered and no fun.

Holidays like Halloween are meant for fun, laughter, time spent with friends or family, candy, and a time for memories to be made. Don’t let your negative body image or strict food rules get in the way of allowing you to be present on Halloween. My wish for you is when you look back on this year’s Halloween, you remember what you did, who you were with and the wonderful memories made as opposed to a poor-fitting costume, obsessive comparison to social media or the crash diet you engaged in.

I hope these simple steps and words of encouragement help you in selecting your Halloween costume this year! Whatever you choose, I’m sure you’ll look boo-tiful.

References:

https://time.com/4459153/social-media-body-image/

www.statisticbrain.com/body-image-statistics/

www.eatingdisorderhope.com/information/statistics-studies

https://en.wikipedia.org/wiki/Halloween

 

About the Author


Emily Travis, MPH, RDN, LD, earned a Bachelor of Science degree in nutrition from Baylor University in 2014. She then completed her dietetic internship and customized master’s degree with concentration in nutrition and focus in epidemiology from the University of Texas School of Public Health in 2016. 


Emily obtained extensive training and experience in outpatient, intensive outpatient and partial hospitalization eating disorder treatment throughout her dietetic internship. Emily also has experience working in private practice. Emily works with individuals to help them obtain a more positive body image, while overcoming their obstacles around food.

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