Many trans people struggle around body image. There are very strong societal messages about what “real” men and “real” women should look like, and this affects trans people’s feelings about femininity/masculinity, attractiveness, and self-esteem.

Weight does have an impact on health. For example, maintaining bone density as you age depends on having a high enough weight. Conversely, there are increased risks of arthritis if too much weight is put on the joints (knees, ankles, etc.) over a long period of time. But much of the information written about weight and health is fatphobic, reinforcing societal stigma about weight.  Regardless of weight, a reasonable level of physical activity is better for your health overall than losing weight.

Health information that focuses on losing weight or an ideal weight range is missing the point. Weight doesn’t necessarily relate to a healthy level of exercise and a good diet.

• People who are heavy can be physically active, eat well, and be in good health.
• Thin people can be unfit or compulsively exercise, eat a lot of junk food, struggle with anorexia/bulimia, or otherwise have health problems.

Having a weight that conforms with societal norms does not mean balance in other areas of your life, nor does being heavy necessarily mean that you are unhealthy.

• What is important?
• What about obesity?
• What about weight loss strategies?
• What if it is hard to be physically active?

No matter what your weight is, physical activity and healthy eating are important. Keep it simple by considering three principles suggested by the Canadian Cancer Society: balance, moderation, and variety.

Balance

• If you listen, your body will tell you what it wants and needs.
• Make healthy foods the bulk of your diet, with occasional treats.
• Balance physical activity and rest.
• Balance the time you’re spending on exercise/diet with other parts of your life.

Moderation

• Eat when you are hungry.
• Eat moderate amounts.
• Avoid binge eating or starvation diets.
• Aim for 30 minutes of moderate-intensity activity every day.

Variety

• Do activities that move and stretch your body in different ways.
• Exercise outside when you can, to enjoy the diversity of nature.
• Eat a variety of fruits, vegetables, grains, and other non-processed foods.

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Obesity has been associated with in the past and assumed to cause a higher risk for type 2 diabetes, hypertension and cardiovascular disease. The evidence indicates these risks, as well as obesity itself, are likely caused by other factors, especially genetics and inactivity. Increased physical activity dramatically reduces risk without weight loss.

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Professional help may be needed if you are constantly thinking about your weight, compulsively dieting or exercising, or stressed about how your body looks.

Studies of trans people with body image disorders found that transwomen typically suffered more from anorexia, bulimia, or other eating disorders, while transmen tended to compulsively or excessively exercise in an attempt to be more muscular or to hide their hips/chest.

Some trans people compulsively eat or exercise to cope with the stress of being trans in a transphobic world. It can be challenging to redefine a healthy relationship to eating and exercise, and to find other ways to cope with stress. Peer and professional support can be useful to regain balance.

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Barriers for Transgender People

There are barriers that make it hard for trans people to be physically active. Many trans people feel intimidated by having to use gender specific change rooms, don’t feel comfortable (or aren’t welcome) in sports teams that are for women or for men, and don’t have money to pay gym or sports team fees. Even something as seemingly simple as walking for exercise can be intimidating for trans people who get stared at, laughed at, or harassed when they go out in public.

Anxiety about going out in public or having to use a public bathroom can become overwhelming and make it difficult for trans people to spend time away from home.

Barriers for Large People

Fatphobia can also make it hard to be physically active. It can be hard to find clothes or equipment that fits your body. Fat people often get stared at, laughed at, or harassed, particularly when exercising.

The booklet Active at Any Size  is a size-positive resource to help large people deal with barriers to physical activity.

Getting Help, Making Strategies

For some people, peer or professional counselling helps figure out what the barriers are and ways to reduce or overcome them. For example, if you find it stressful to exercise in public, building in more physical activity as a part of regular day-to-day activities (rather than having a set time to exercise) can be useful, as can exercising with a friend who can help you keep a sense of humour and deal with stares or rude comments.

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