How to Cope With Your Changing Body Image During Pregnancy

Pregnancy is a joyous experience, but it can bring up a lot of uncomfortable feelings. Changes in your weight plus a growing belly can make you insecure or even ashamed of your body, but it shouldn't! Your pregnancy can be a beautiful journey in which you appreciate your body— you just need to shift your perspective.

Method 1

Method 1 of 3:

Appreciating Your Changing Body

1
Witness the changes from an outsider’s point-of-view. If you ever find yourself sulking about your body's changes during pregnancy or engaging in negative self-talk, take a step back and marvel at the process. Look at yourself how your partner, mother, or best friend might view you: as radiant and beautiful.^{[1]XResearch source}
- You might also try to channel the feeling you used to get when you saw pregnant people— you were probably psyched about the idea that they were growing a tiny human.
- If it helps, watch a documentary on pregnancy in humans and animals, noticing how the mother's body adjusts to accommodate the infant. Getting this detached view of the process can help you learn to celebrate it and not resent it.
2
Photograph the journey. Seeing how your body changes over time can help you view pregnancy in a new light, so start documenting with pictures. Modeling for photos can help you see your body in a new light.^{[2]XResearch source}
- Take monthly photos of your bump to show how your baby is growing. You might also get all glammed-up for a professional photo shoot alone or with your partner.
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3
Explore new fashions. Embrace your changing body by going out and picking up a few pieces of maternity clothing that help you feel more beautiful and confident. Don't assume the clothes will be boring--there have been amazing trends in maternity clothing that help expectant mothers feel more fashionable.^{[3]XResearch source}
- Be sure not to splurge too much on maternity clothes, since your body will steadily change throughout your pregnancy.
- Look for simple lines and expandable fabric.
4
Do self-compassion meditation to battle negative thinking. Lie down comfortably and place one hand on your heart as a reminder to be kind to yourself. Take a few deep breaths. Starting at your head, work your way through your entire body, bringing awareness to the different sensations or thoughts that arise. When critical thoughts pop up, return your focus to the hand on your heart and radiate loving-kindness to yourself.^{[4]XResearch source}
- This compassionate body scan is a great meditation exercise to help you develop more positive thoughts about your body during pregnancy.
5
Start a yoga practice. Yoga allows you to develop a connection between your mind and body, which may help you to think less about how your body looks and more about all the awesome things it can do. A regular yoga practice can also relieve pregnancy-related stress and anxiety.^{[5]XTrustworthy SourceUS Office on Women's HealthU.S. government agency providing resources for women's healthGo to source}
- Sign up for a prenatal yoga class in your community or try yoga at home with YouTube videos.
6
Perform self-massage. Gently kneading and touching your body can help you learn to be more accepting of it as it transitions throughout your pregnancy. Start doing massage nightly before bed. Add oils and soft music to make the experience even more relaxing.^{[6]XTrustworthy SourceUS Office on Women's HealthU.S. government agency providing resources for women's healthGo to source}
- Regularly using oils on your belly can help prevent any stretch marks. Do it overnight when you can wear an old large t-shirt.
7
Be intimate with your partner in ways that feel comfortable to you. Your changing body may cause you to be wary of physical intimacy with your partner. However, sex during pregnancy is completely healthy and may even help you feel more attractive and in touch with your body.^{[7]XResearch source}
- Talk to your partner about what's comfortable for you during pregnancy.
- Try lighting candles, cuddling, and kissing to help you get in the mood. Change up your usual intimacy style to accommodate your growing bump.
Talking to your baby can help you remember why your body is changing. There's a new life growing there, and you and your baby will always have a close connection. Take time to touch your belly and talk with your baby regularly. You are not fat, you are giving birth to a wonderful new person!
EXPERT TIP
Klare Heston, LCSW
Licensed Social Worker
Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
Klare Heston, LCSW
Licensed Social Worker
Connecting with your baby can help you appreciate why your body is changing. Klare Heston, a Licensed Clinical Social Worker, advises, “Remind yourself that there is a baby growing inside, and you are not just gaining weight. Marvel at the wonder of pregnancy and birth. It can also be helpful to talk with other women who have been through pregnancy.”
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Method 2

Method 2 of 3:

Talking to Others

1
Share your concerns with your doctor. Being self-conscious about your body and appearance is totally normal during pregnancy. Don't keep these feelings to yourself— tell your doctor what you're thinking and ask them for guidance.^{[8]XTrustworthy SourceUS Office on Women's HealthU.S. government agency providing resources for women's healthGo to source}
- Your OB-GYN will likely have lots of tips to help you feel more like yourself despite the changes involved in pregnancy.
2
Confide in someone you trust. The key thing to help yourself stay upbeat is to stay away from critical people. Instead, open up to supportive, understanding people in your social circle.^{[9]XResearch source}
- Try talking to people who have been there, like your mom as well as sisters, coworkers, or friends who have children.
3
Attend support groups for pregnant people to learn how others cope. Ask your OB-GYN for suggestions of prenatal support groups in your area. Sharing your feelings with other expectant mothers may help you feel less alone in the process.^{[10]XResearch source}
- Plus, others may be able to offer advice or encouragement for how to deal with your changing body image.
4
See a therapist if you have history of eating disorder or BDD. If you have suffered from disordered eating in the past, pregnancy could put you at risk of relapse or of onset of body dysmorphic disorder. Visit with a therapist to help you work through your feelings concerning your body image in a healthy, constructive way. ^{[11]XResearch source}
- Mention your history to your OB-GYN and ask for a recommendation to a therapist experienced in treating eating disorders and body image issues.
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Method 3

Method 3 of 3:

Focusing on Health

Educate yourself on the specific changes that occur throughout your pregnancy to better understand why weight gain is vital in supporting a growing baby. That way, you can shift your focus from how you look to the health of yourself and your baby.^{[12]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
2
Work with a dietitian to develop a healthy eating plan. Consult with a registered dietitian who can help you decide how many calories and which types of foods you should be eating. Your body's needs may change as you move through trimesters.^{[13]XResearch source}
- Your dietitian may also help monitor your calorie intake early on and help you come up with solutions of keeping down food if you struggle with morning sickness.
- Depending on your pre-pregnancy weight, there are different recommendations for how much weight you need to gain throughout the pregnancy. Therefore, everyone will have different dietary needs.
3
Create a suitable exercise routine. In most cases, its safe to exercise during pregnancy. Collaborate with your healthcare providers to map out a feasible plan for staying physically active. You could try light exercises such as walking, hiking, or swimming.^{[14]XResearch source}
- Regular exercise can help improve your mood and body image. Plus, it can be a great way to develop healthy habits post-pregnancy.
- Talk to your doctor before starting a new workout routine while pregnant.
4
Pamper yourself to fight stress. Nourish your body and mind with a self-care routine that suits you. Try listening to soothing music, meditating, sitting in nature, or using luxurious lotions or creams on your skin during self-massage.^{[15]XResearch source}
- Think of ways to be gentle with yourself and make time for pampering daily.
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Expert Q&A

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Question
How do I maintain a positive body image during pregnancy?
Klare Heston, LCSW
Licensed Social Worker
Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
Klare Heston, LCSW
Licensed Social Worker
Expert Answer
Remind yourself that there is a baby growing inside, and you are not just gaining weight. Marvel at the wonder of pregnancy and birth. Talk with other women who have been through pregnancy. Everyone's experience is different—some love pregnancy and some do not. Confide in someone who is more like you.
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Question
How can I not lose my body during pregnancy?
Klare Heston, LCSW
Licensed Social Worker
Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
Klare Heston, LCSW
Licensed Social Worker
Expert Answer
Continue to wear the type of clothing you feel good about, accessorize, and use make-up. Continue exercise routines (in consultation with your physician) and pamper your body with baths, massages, etc.
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Question
How can I boost my self-esteem while pregnant?
Klare Heston, LCSW
Licensed Social Worker
Klare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
Klare Heston, LCSW
Licensed Social Worker
Expert Answer
You can boost your self-esteem by taking good care of your body—get periodic massages, try yoga, take walks, do meditation. You can also post notes with positive affirmations around your home. Don't feel bad if you don't like pregnancy.
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