Inspiring or Harmful?

Everywhere you look online, whether it’s fitness influencers, weight loss programs, cosmetic brands, family members, or a friend from high school, someone’s posting a before and after picture. 

These side-by-side comparisons are meant to show transformation and inspire others to make a change. While they might seem harmless (or even motivational), research shows that before and after pictures often do more harm than good. They can fuel shame, comparison, and distorted self-image, especially in a culture already obsessed with appearance. 

Let’s unpack why these images are problematic, how they impact our mental health, and what we can do instead.

Why the Before and After Picture Seems Inspiring

The illusion of proof

In a visual culture, seeing is believing. A before and after picture gives an instant, simplified story: “Look! Change is possible.” But that story often hides context, such as genetics, mental health, privilege, lighting, filters, disordered eating, and even editing (Tiggemann & Anderberg, 2020).

It rewards visible change

Transformation imagery teaches that the most valuable kind of progress is visible. The “after” becomes a trophy, a sign that someone’s won. Meanwhile, any invisible forms of growth (like strength, energy, mental clarity, motivation, etc.) are left out of the picture (Perloff, 2014).

It taps into comparison culture

When these photos are shared publicly, they invite comparison. We subconsciously measure ourselves against someone else’s highlight reel, which often leads to lower self-esteem and body dissatisfaction (Fardouly & Vartanian, 2016).

The Hidden Psychological Costs of the Before and After Picture

They trigger body comparison and self-discrepancy

Seeing others’ transformation images often activates what psychologists call self-discrepancy, the painful gap between our current self and our ideal self (Higgins, 1987). Social media amplifies this, making it easy to feel like everyone else’s “before” is your permanent “after.”

Research shows that frequent exposure to idealized body images correlates with increased body dissatisfaction and negative mood (Kleemans et al., 2018; Mills et al., 2022).

They can increase shame and disordered behaviors

Rather than motivating people, before and after pictures often spark shame. When we feel like our body isn’t good enough, we may try to control it through restrictive eating or excessive exercise. Studies have linked body shame with self-criticism, depression, and disordered eating patterns (Duarte et al., 2014; Mills et al., 2022).

They often misrepresent reality

Many “after” photos are taken under perfect conditions, such as strategic lighting, posing, or filters. A 2022 study found that frequent photo-editing behavior is associated with lower body satisfaction and higher self-objectification (McLean et al., 2022).

Even professional before and after pictures, like those in plastic surgery advertising, often manipulate photos to exaggerate change (Allure, 2022).

With the rise of Ai, it’s becoming more difficult to distinguish between what’s real and what’s not when it comes to photos and even videos.

They can de-motivate people

Ironically, these so-called “motivational” images often backfire. One UK survey found that 80% of participants felt less motivated to exercise after viewing transformation photos, and nearly half said the images made them feel insecure about their bodies (Independent, 2022).

They erase invisible progress

A before and after picture only captures physical change. It doesn’t show improved sleep, reduced anxiety, better strength, or healthier boundaries with food. Yet, these are often the most meaningful forms of growth.

Additionally, these pictures don’t showcase any negative consequences or results such as declined mental health, disordered eating, depression, eating disorders, etc.

How Before and After Pictures Perpetuate Systemic Problems

They reinforce narrow beauty standards

When every “after” looks thinner, younger, or more toned, the message is clear: this is the only acceptable version of a body. That reinforces weight stigma, produces poor body image, and marginalizes anyone who doesn’t fit the mold (Puhl & Suh, 2015).

They erase context

Transformation photos rarely tell the full story, like genetics, money, time frame, medical issues, disordered behaviors, or emotional cost. Without that nuance, it’s easy to believe “if you just work hard enough, you’ll look like this,” which can fuel guilt and obsession.

They are used to sell shame

Brands know transformation images trigger emotional reactions. By showing a “problem” body next to a “fixed” one, marketers can sell products that promise the same result (Murray, 2023). The message is simple but toxic: buy your way to worthiness. 

Healthier Alternatives to the Before and After Picture Culture

If you’re trying to document progress or inspire others, there are ways to do it without fueling shame.

Highlight the invisible progress, not the physical results

Focus on what you’re learning or how you feel. Share moments of joy, consistency, or body trust rather than physical changes.

Celebrate diverse bodies

Share examples of different sizes, ages, and abilities thriving in health, fitness, or movement spaces. That helps others see that “after” doesn’t have to mean smaller.

Redefine what success looks like

Real progress isn’t about fitting into smaller jeans or having visible abs. It’s about living a fuller, freer, and more sustainable life in your body.

Just Don’t Post Anything

If you can’t post without the risk of causing harm, don’t post it. It’s that simple. Not everything in life needs to be posted on the internet. Certain things can, and should, be kept to ourselves.

Final Thoughts

The before and after picture is seductive because it tells a neat, visual story of transformation. But that story often hides the messy, human truth: bodies fluctuate, change naturally, and can be healthy at many sizes.

When we focus too much on visible change, we lose sight of what really matters: how we feel, how we live, and how we treat ourselves. Let’s start celebrating that instead!

Thanks for reading!

Rachel Beiler, MHS, RD, LDN

References

  • Allure. (2022). Inside misleading before-and-after photography in plastic surgery. Allure.
  • Duarte, C., Pinto-Gouveia, J., & Ferreira, C. (2014). Escaping from body image shame and harsh self-criticism: Exploration of underlying mechanisms of disordered eating. Eating Behaviors, 15(4), 638–643. https://doi.org/10.1016/j.eatbeh.2014.08.025
  • Fardouly, J., & Vartanian, L. R. (2016). Social media and body image concerns: Current research and future directions. Current Opinion in Psychology, 9, 1–5. https://doi.org/10.1016/j.copsyc.2015.09.00
  • Higgins, E. T. (1987). Self-discrepancy: A theory relating self and affect. Psychological Review, 94(3), 319–340.
  • Holland, G., & Tiggemann, M. (2017). “Strong beats skinny every time”: Disordered eating and compulsive exercise in women who post fitspiration on Instagram. International Journal of Eating Disorders, 50(1), 76–79.
  • Independent. (2022). Before-and-after body photographs make people feel insecure, study finds. The Independent.
  • Kleemans, M., et al. (2018). Picture perfect: The direct effect of manipulated Instagram photos on body image in adolescent girls. Media Psychology, 21(1), 93–110.
  • McLean, S. A., Kroon, J., & Paxton, S. J. (2022). Associations between photo-editing behavior and body concerns in young women. Body Image, 42, 105–112. https://doi.org/10.1016/j.bodyim.2022.02.004
  • Mills, J. S., Fuller-Tyszkiewicz, M., & Miller, K. (2022). Integrating shame, positive body image, and self-compassion. Body Image, 41, 202–210. https://doi.org/10.1016/j.bodyim.2022.01.012
    Murray, S. (2023). Selling shame: Weight loss marketing and the moralization of fat. Fat Studies, 12(2), 185–198.
  • Perloff, R. M. (2014). Social media effects on young women’s body image concerns. Sex Roles, 71(11–12), 363–377.
  • Puhl, R. M., & Suh, Y. (2015). Health consequences of weight stigma: Implications for obesity prevention and treatment. Current Obesity Reports, 4(2), 182–190. https://doi.org/10.1007/s13679-015-0153-z
  • Tiggemann, M., & Anderberg, I. (2020). Social media is not real: The effect of “Instagram vs reality” images on women’s social comparison and body image. New Media & Society, 22(12), 2183–2199.