Do you struggle with perfectionism? Do you feel as though your body needs to look a certain way to be worthy? Do you feel that if you give yourself permission to rest or enjoy all foods, that means you're "letting yourself go"?

Perfectionism is deeply connected to struggles with food and body image. Many women feel pressure to “get it right” - whether it’s eating “perfectly,” having the “right” body, or rigid workout routine. But just like in other areas of life, perfectionism in food and body leads to exhaustion, anxiety, and shame.

How Perfectionism Shows Up In Food & Body Image

1. All-or-nothing thinking:

Viewing food as “good” or “bad” and feeling like a failure if you eat something “off-plan.”
Sticking to a rigid diet perfectly - until one “mistake” leads to guilt and overeating.
Thinking, if I can’t go all out in the gym, what’s the point?

2. Harsh self-criticism:

Picking apart your body constantly.
Comparing yourself to others or unrealistic beauty standards.
Feeling unworthy unless you look a certain way or eat a certain way.

3. Control & obsession:

Tracking every calorie, meal, or workout to make sure you’re doing it “right.”
Letting food rules dictate your social life, joy, or mental space.
Feeling like you always need to “fix” your body, no matter how much you change.

4. Fear of failure & shame:

Anxiety around eating in public or at events because you feel out of control around food.
Feeling ashamed if you gain weight or your body changes.
Believing your worth is tied to how disciplined you appear with food and fitness.

What is the cost of perfectionism?

It keeps you trapped: Instead of freedom, you live under pressure and fear.

It robs you of joy: Your body is a gift and a blessing - a vessel through which you get to experience life. Food and exercise are meant to be enjoyed! When you are hyper-fixated on these things you aren't able to be fully present and enjoy them.
It leads to the restrict/binge cycle: The more you try to control, the more it backfires.
It distances you from God’s truth: You don't have to keep striving to be perfect - your worth is already secure in Him.

How do you start letting go of perfectionism?

Let go of your food rules: God never called you to eat “perfectly” or have the “perfect” body. Shift your focus to nourishment and self-care, not control.
Challenge the lies: Notice the ways perfectionism shows up in your life. When it does, is it accompanied by a harsh inner voice? What are the consequences of believing this thought? What would you say to a friend in the same situation?
Ditch all-or-nothing thinking: One “off” meal doesn’t ruin anything. One rest day doesn’t make you lazy. How can you do the best you can with what you have today? And let go of the rest.
Practice self-compassion: Treat yourself with the same kindness you give others. Combat lies with God's truth!
Redefine success: Is it really success if you have a lot of money and possessions, but don’t have time to spend with your loved ones? Is it really success if you have your dream body, but decline every dinner invite? Is it really success if you have a lot of followers, but can’t spend a day without your phone? Is it really success if you have a lot of money in your bank account, but don’t have any peace and joy? What if your markers of success were how often you spent time in nature? How easily you laughed? How many times you said “I love you” and meant it? How slowly you sipped your coffee in the morning?

Perfectionism will always demand more from you, but God calls you to rest in His love. What would change if you stopped striving for the “perfect” body and started embracing the body you have today? Break free from perfectionism, body hatred, and food noise when you join Wonderfully Made - my 12-week group coaching program!

How Perfectionism Shows Up In Food & Body Image