Body Dysmorphic Disorder (BDD) is a mental health condition characterized by an intense preoccupation with perceived flaws in one’s appearance, often to the point where it significantly affects daily life. After losing a considerable amount of weight, and rapidly with the introduction of weight loss medications, you may suffer from body dysmorphia. It’s common to experience some level of this after significant weight loss.
Your brain takes time to adjust to your new body, and even if the scale or clothes tell you you’ve changed, your self-image might lag behind. Some people still “see” their old body in the mirror or struggle with feeling dissatisfied despite the progress they’ve made. This can happen for any number of reasons. Your mental image of yourself is deeply ingrained and takes time to update. Loose skin, stretch marks, or changes in muscle tone might make you hyper-aware of your body in new ways. Or if your weight loss journey was driven by self-criticism, those thought patterns can persist even after reaching your goal.
It is important to practice self-compassion and mindfulness. It can help to shift your focus from how your body looks to what your body is capable of by engaging in activities that emphasize what your body can do. For example, appreciate your body’s strength through yoga, walking or trying new fitness classes. Techniques like meditation, deep breathing, or body scans can help you stay present and reduce intrusive thoughts about your appearance. And replacing self-critical thoughts with affirming statements. For example, change “I look awful today” to “I am working on seeing myself with kindness” or “I appreciate my body and what it does for me.”
Moving forward, it is helpful to limit self-harming behaviors that may have become a pattern in the past. Reducing your time in front of the mirror will give you the space and time you need to adjust to your new body. Avoid any comparisons to others by unfollowing social media accounts or avoid situations that amplify appearance-based comparisons. Instead, surround yourself with content that fosters positivity and self-acceptance. Or compare your own before and after photos to see your progress and to see the changes more objectively. Finally, while it is natural to seek reassurance from others, it can reinforce negative thought patterns. Practice trusting yourself and focusing on how you feel rather than how you think you look.
As you learn to accept your new body, focus on both your physical and mental well-being. Incorporate a balanced lifestyle that prioritizes sleep, regular exercise, and a nutritious diet to support overall mental health. Pursuing hobbies or interests that bring joy and reduce time spent focusing on appearance. And identify stressors and practice stress-reduction techniques like journaling, deep breathing, or spending time in nature.
However, if you find that how you perceive yourself is limiting your social activities, interfering with your professional career, or disrupting personal relationships, it may be time to seek help. Educating yourself about BDD can help demystify the condition and reduce feelings of isolation. Books, reputable websites, and support groups are valuable resources. Becoming aware of patterns—like excessive grooming, comparing yourself to others, or avoiding social situations—can help you understand triggers and seek support. Sharing your experiences with supportive friends or family members can help you feel less alone. Or connecting with others who have similar experiences can provide comfort and strategies for managing symptoms. Many organizations offer online or in-person groups for individuals with BDD. Treating BDD is a process; celebrating small wins and recognizing that setbacks are part of recovery.
If BDD leads to severe distress, thoughts of self-harm, or suicidal ideation, it’s critical to seek immediate help by contacting a mental health professional or crisis hotline. You can call 988 at any time and connect with a skilled, judgement free counselor who can provide support. Although challenging, BDD is treatable with a combination of therapy, medication, self-care strategies, and support.
Losing a significant amount of weight is an impressive accomplishment, but it doesn’t always translate to improved self-image. Tackling body dysmorphia after weight loss requires understanding, patience, and a commitment to reshaping your mindset. With the right support and strategies, you can learn to appreciate your body and prioritize your overall well-being over perfection. Remember, seeking help is a sign of strength, and recovery is possible with dedication, patience, and compassionate care.
Written by Kelly Reising who is passionate about nutrition, fitness and health.
Dr. Mc Millan is a Board-Certified orthopedic sports medicine surgeon practicing in the Virtua Health System of south Jersey. For more information please visit www.drseanmcmillan.com or follow us on twitter @sportsdrsean.
