HOW TO BE MORE BODY CONFIDENT
Text by Laura B. Jones
Photo by Monika Kulikova
6 Minute Read

Want to feel your best self naked? Nourish your body and mind with these easy, everyday rituals.
Women have deeply personal relationships with their own bodies. It’s a connection that is not just physical, but mental and spiritual. On good days, we can feel at one with our bodies; in tune, at peace and empowered by everything our living, breathing physiques enable us to do. On not-so-good ones, we can feel distinct from our bodies—as if they are a separate entity over which we have diminishing control. Often, we can experience feelings of both within the same day.
This relationship is complicated. We can be our own best friends, or our own worst enemies when it comes to our own physicality. So much of this profound practice is down to the conditioning within the media that women have, for too long, been subjected to. We can criticize ourselves more than we champion—something we’d never do to our friends.
Much of this dynamic is fed not just by the pressures of femininity, but by our own mental talk. But it is possible to remedy this dysfunction; we don’t have to accept our own body negativity and self-criticism as being a normalized part of womanhood.
How you feel in your mind dictates how you show up in your body. Here, some handy tips and expert advice for learning to love your body, speak towards it with respect, and rewrite the narratives we tell ourselves—with guidance from Danimás founder, Dany Garcia.
Read on to discover how to get fit, stay healthy, reframe what it means to be comfortable in our own skin, and learn how to be body confident for good.
HOW TO REWRITE YOUR INNER NARRATIVE
Intrusive thought: I feel my best when I am at my leanest
Replace it with: I feel my best when I am moving my body
Strength comes in different forms. Sometimes it’s literal, and unlocked by using weights in the gym. Sometimes it’s mental. Physicality of all forms brings our minds and bodies a sense of peace, and often, when we are being unkind to ourselves, it’s liberating to do movement that allows us to drop our inhibitions and release a different kind of dopamine. We all know how great it feels to let loose on the dancefloor—so why not undertake a similar kind of attitude here.
Dany has some recommendations for movement that can help us achieve this mood. “I like any activity that utilizes almost everything in your body to actually accomplish,” she says. “So for me I like to do fitness hip hop, fitness dance, and using the ergometer when I do cardio.” Other suggestions include full-body workouts like barre, pilates with weights, and any workouts with movement, stretching, and dancing. “It is that balance of making sure you’re recruiting as many muscles as possible in a movement to keep the fluidity and athleticism,” she says.
These practices require a mind-body connection that can leave us feeling more aligned with ourselves after leaving class than when we walked in.

Photo by Klara Kulikova / Alexandros Giannakakis
Intrusive thought: I just feel … gross
Replace it with: I will take small steps to nourish and hydrate my body
Everything from sleep to sweat, travel and our cortisol can wreak havoc on our internal systems. All cause their own kinds of inflammation, which can leave our bodies feeling fatigued, bloated and just a bit off.To rectify this, it’s important to try and mitigate the inflammation overall. Leah Cohen, a registered dietician based in Westchester, NY, says hydrating with 2-3 liters of water a day, and mindfully eating anti-inflammatory foods are a great way to start.
“It’s counterintuitive, but drinking more fluids is key to fighting water retention and puffiness,” she says, as it helps our bodies flush out the build-up of toxins. “Anti-inflammatory foods like ginger, turmeric, berries, fatty fish, leafy greens, and nuts and seeds are essential as well,” she says, as these help to calm our digestive and nervous systems. She also recommends moving your body: “Whether it’s a jog outside, hot yoga, playing sports, or sitting in the sauna, sweating is a great way to reduce inflammation.”
It might not always be possible to sit in a sauna, but these small, intentional tweaks to the every day can reduce our bodies’ reactions to environments; they encourage accountability in easy to implement ways, and can also form part of an action plan for days when you are feeling the effects.
Intrusive thought: Food is the enemy
Replace it with: Food is fuel for feeling great
Food energizes us, powers us through our days, and should be viewed as a friend not a foe when it comes to feeling nourished in our bodies. Cohen shares some essential guidelines for building wholesome, healthy plates.
Balance your plate for optimal blood-sugar control. Half of it should be non-starchy vegetables (broccoli, greens, mushrooms, etc). Then add a protein source and a healthy fat like avocado or nuts/seeds. Carbs should take up 25% of your plate. Choosing higher fiber carbohydrates (whole grains, squash, potato, beans, corn, fruit) will help your blood sugar. Steady blood sugar means steady energy throughout the day.
Aim for three balanced meals with 3 to 5 hours in between for healthy digestion. Pay attention to your hunger levels. If you’re feeling peckish, you may not have gotten adequate calories at your previous meal.
Prioritize protein! Your goal should be 20-30 grams of high quality protein per meal. Animal protein is the best bang for your buck, but great plant-based options include tofu, tempeh, lentils, and beans.

Photo by Madrona Rose / Gustavo Alejandro Espinosa Reyes
Intrusive thought: Everybody looks better than me
Replace it with: My body and strength are mine to own
Life is full of ups and downs, and your body is there for all of it. “The body becomes an external presentation of something you’re really grateful for,” says Dany. It’s “something that expresses where you are today, the road you’ve traveled, where you’re going.”
Try to refocus your attitude towards your body, by talking kindly to it every day. Those intentional affirmations can, over time, help to shift your own internal thought process from one of negativity to one of appreciation. We only get one body, and consciously respecting it leads, eventually, to innate self compassion and care. It means that, whenever we achieve a new personal best in the gym or in life, we get to really be present in the win and celebrate the success.
Dany says to “look at your body as art and sculpture,” reminding us of its beautiful malleability: “You can maneuver it, you can change it, you can grow it.”
There’s incredible beauty in our unique, changing forms and so much power in the work and discipline we put into growing stronger. Focusing on the abilities of our bodies, rather than fixating on what we perceive to be our flaws, helps us reframe our thought patterns about our physical forms in a healthy, lasting way.
Dany says to “look at your body as art and sculpture,” reminding us of its beautiful malleability: “You can maneuver it, you can change it, you can grow it.”
Intrusive thought: I need a new body STAT
Replace it with: It’s more sustainable to build a healthy and mindful lifestyle with care
It may be tempting to try drastic measures when we are feeling at our lowest—it’s the knock-on effect of Nineties diet culture, when women were taught that shrinking equaled social validation. But crash diets and undereating promote unrealistic and unhealthy eating habits in addition to being harmful to our health.
Instead of zealously tracking calories, instead hone in on the concept of nourishment. “Focus on behaviors that improve your health and sense of well-being,” says Cohen. “Think about what you can add to your plate rather than what you must eliminate.” These healthy additions include things like greens, protein, and healthy fats, for a balanced diet that will keep you satiated.
Overly restricting calories, she reminds us, can do the opposite of their desired effect: “Hunger hormones will ramp up, food thoughts will increase, and you could end up overeating.” It can also impede our ability to build strength and muscle; muscle is the ultimate way to burn calories throughout the day, well beyond a workout. Discover more in our Muscle Manifesto.
Cohen also advises to “prioritize sleep, time with friends, hydration, and stress management and to move in ways that make you feel good.” And that brings us back to where we started: movement. Even something as simple as a walk in the morning can kickstart a new rhythm—it takes 21 days to form a new habit.

Photo by Leyre / Tyrell James
Intrusive thought: Being exposed is terrifying!
Replace it with: Being exposed = living
Feeling exposed goes well beyond wearing activewear in the gym, or swimwear to the sauna. Dany reminds us that these feelings can occur in everyday life—and why it’s a powerful emotion to tap into. “Showing up vulnerable or exposed is a part of everyday movement,” she says. “Whether you’re in a brand new situation, working on a new project, or in interpersonal relationships, there’s no version of living where you’re not going to feel vulnerable or exposed” if it’s a first-time event.
Hiding from life’s vulnerable situations is impossible. The tact, then, is learning to move with grace in moments of fear—and remembering that there’s valuable lessons to be learned in being out of our comfort zones. Adds Dany: “If you’re not feeling vulnerable or you’re never feeling exposed, you’re most likely not out there and growing, right?”
Bonus intrusive thoughts:
I must banish all cellulite
Replace it with: Watching Ilona Maher’s legendary TikTok about cellulite on loop—it feeds the soul.
I must pose to appear smaller
Replace it with: Watching Lauren Chan’s Instagram reel when speaking about being the latest Sports Illustrated Swimsuit cover star: “Bigger bodies are artful, too”
Life is way too short to be naked and afraid.
This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or lifestyle habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.