When sweat, sore muscles, and consistent workouts don’t bring peace in front of the mirror, many ask: what’s missing? Dr Sandeep Vohra, Senior Consultant Psychiatrist at Indraprastha Apollo Hospitals and Founder of nwnt.ai, sees this often in his clinic. Physical fitness doesn’t always heal how we think and feel about our bodies.

Related story: Can You Shape Your Workout According to Your Personality? Here’s What Science Says

Why Fitness and Self-Image Don’t Always Align

When you think about fitness, what’s your real priority: how you look, how strong you feel, or your overall health? Dr Vohra points out that when appearance is the main goal, it tends to keep moving further away, as standards shift, social media comparisons rise, and perfectionism kicks in. Even people with lean bodies or visible muscle are not immune if their self-worth depends on perfection.

A recent study by the Indian Journal of Community Medicine, 2025, of female medical students (ages 19-24) found that 46.1 per cent experienced body image dissatisfaction, and that social media use (especially across multiple apps) and being overweight or obese were significantly associated with dissatisfaction. A study published in the Journal of Clinical Psychology (2025) shows that Acceptance and Commitment Therapy (ACT) is effective for reducing body dissatisfaction (medium effect size, particularly among people at high risk for eating disorders).

Related story: Breaking Through Fitness Barriers: 6 Common Obstacles

Hidden Drivers: Perfectionism and Comparison

Dr Vohra notes that many people try so hard, but the ideal they chase is loaded with “shoulds.” “I should be leaner,” “I should look like that online influencer,” etc. That “should” voice doesn’t stop, and it drives distortion, how you perceive your body, not how your body actually is. Comparison intensifies this. On social media, people display curated versions of their lives and bodies. You compare your behind-the-scenes (you) with their highlight reel (everyone else). Dr Vohra emphasises: those comparisons are often unfair and selective.

Existing research backs this: a meta-analysis by Body Image, 2021, that body image flexibility (how much people can accept negative body thoughts without letting them dominate) found that higher flexibility correlated with lower eating pathology, lower body image problems, and lower psychological distress.

When Good Habits Start Hurting

You probably don’t want this: exercising becomes something you must do, not something you want. Dr Vohra highlights warning signs:

• You feel guilty when you miss a workout
• You keep pushing through injuries
• You hide your workout habits
• You have rigid rules about food or rest
• Social life suffers

These may suggest that fitness has slipped from being supportive to being a source of stress or shame.

Related story: How to Rebuild Your Relationship With Fitness and Food

What Research Suggests Helps Shift the Lens

Dr Vohra recommends changing what we aim for and how we engage with our bodies:

• Shift your goals toward function, well-being, and enjoyment rather than appearance.
• Therapeutic approaches like CBT (Cognitive Behavioural Therapy) and ACT can help. The meta-analysis I mentioned found ACT had a medium effect size in reducing body dissatisfaction compared to control conditions.
• Body image flexibility practices help: learning to notice negative thoughts, accept them without acting on them, then doing what matters (values) anyway. This reduces distress and decreases disordered eating risks.
• Mindfulness and values-focused work: being present, noticing self-criticism, choosing actions aligned with your deeper values (not what looks good online) can build resilience.
• Curate your environment: limit exposure to idealised images, follow profiles that promote body positivity or health without appearance pressure, and choose supportive companions/communities.

Related story: Achievable Fitness Goals For Working Women

Moving Past Body Image: Advice from Dr Vohra

Dr Vohra often tells his patients: Fitness isn’t wrong; what matters is why you do it. When your “why” is health, strength, mood, resilience, those are stable anchors. When your “why” is feedback, comparison, or fitting a narrow ideal, peace tends to slip away.

Also, self-worth outside of appearance matters. Your skills, kindness, relationships, and creativity: these shape who you are more deeply than what you look like. Dr Vohra encourages people to build identity around these anchors so that appearance becomes only a part (not the centre) of self-image.

Related story: Poor Diet Linked to Unhappy Brain

Practical Steps to Begin the Shift

Based on Dr Vohra’s guidance and recent research, here are some steps you can try today:

• Write down what you value (e.g., connection, helping others, learning). Let your fitness goals tie into those values instead of just looks.
• Every time you catch yourself comparing with someone on Instagram/YouTube, etc., pause: ask, “What am I really aiming for right now? Health? Strength? Self-acceptance?”
• Try journaling about what your body does for you daily (e.g., strength, endurance, healing), rather than what it looks like.
• If possible, seek professional help: therapies like ACT or CBT work well. Dr Vohra has seen good improvements when people commit to exploring how thoughts around their body shape them, rather than trying to forcibly change the body itself.
• Build social media hygiene: unfollow pages that trigger negative comparison, follow ones that foster diversity and acceptance.

Related story: 9 Things To Do To Be Happy Today

Isn’t it odd that after all the hours in the gym, the clean meals, the disciplined routines, many still feel dissatisfied with their reflection? Dr Sandeep Vohra argues it’s not about what your body looks like, but how you relate to it, how you define your worth, and whether you allow yourself to be human (with imperfections, with rest needs, with self-doubt).

You don’t have to wait until you feel perfect to start treating your body with kindness. And you don’t need perfectly visible abs or muscles to deserve peace with your body.

Related story: How Fit Are You? Test VO₂ Max—The Ultimate Fitness Metric

Looking for an exclusive and unique experience, expert staff, and unparalleled member services? Come join us at URLife Studios! We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions.

At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs.

• Yoga
• Kickboxing
• Pool and Bollywood aerobics
• Pregnancy care workshops
• Customised physiotherapy
• Spa
• Garden Cafe
• Women’s wellness program