Beyond the Ideal: Who Do We Compare Ourselves to Online?
Shifting away from “perfect” bodies online matters more than we think.
Updated May 29, 2026 | Reviewed by Gary Drevitch
by Kerstin Becker, a PhD student under the supervision of Dr. Jessica M. Alleva.
On a quick scroll of Instagram, you see a side-by-side image of the same woman. One side shows the posed, filtered, and digitally-enhanced version; the other side shows the unfiltered, unedited, real version of the same person. The caption of the post encourages authenticity , and reminds viewers that social media is not real. Posts like this fall under a trend called Instagram vs reality and have become increasingly common on picture-based social media platforms. In contrast to appearance-ideal content, which portrays idealized bodies that conform with Western beauty standards, Instagram vs reality content challenges the idea that bodies must be flawless in order to be displayed and aims to reveal the editing and filtering processes behind many of the unrealistic beauty ideals seen online. This content seems refreshing and honest and raises an important psychological question: Do these body-positive posts actually help people feel better about their bodies?
Over the past decades, researchers have repeatedly shown that idealized appearance content on social media can increase negative body image . Viewing thin, toned, and edited bodies can encourage appearance comparisons and reinforce the idea that these narrow beauty standards are something people should strive for. Over time, this can shape how people evaluate their own bodies.
Recently, research attention has turned to body-positive content and whether it might offer a healthier alternative . Instagram vs reality content is part of the body-positive movement, which encourages acceptance and respect for all bodies, irrespective of aspects such as body shape, size, or ability.
In a recent study at Maastricht University in the Netherlands, my colleagues and I explored how Instagram vs reality content affects women’s body image. Beyond appearance comparison and the pressure to live up to a narrow beauty ideal, we were also interested in whether this type of content shifts women’s attention away from appearance and towards the feelings and functions of their body, and how accepted by others they would feel in regard to their body. To explore this, women between the ages of 18 and 30 viewed either traditional appearance-ideal images, Instagram vs reality posts, or neutral (nature) images. Before and after viewing the images, participants rated different aspects of their body image, including body appreciation and functionality appreciation (the extent to which they appreciated their bodies overall, and were grateful for what their bodies could do), body dissatisfaction, and related psychological processes.
Our findings were promising, but also more nuanced than a simple “ body positivity helps” conclusion. Namely, women who viewed Instagram vs reality reported higher body appreciation and lower body dissatisfaction than women who viewed appearance-ideal content. Seeing more authentic, realistic bodies on social media appeared to soften some of the negative effects typically associated with appearance-ideal content.
We also found that women who viewed Instagram vs reality were less likely to internalize the narrow beauty ideal, which is an important finding because of the significant role that thin-ideal internalization plays in the link between social media exposure and body image. Yet, women who viewed Instagram vs reality posts still compared their appearance to others at similar levels as women who viewed appearance-ideal posts. In other words, even body-positive content can encourage self-evaluation, perhaps because the body remains the focus of attention.
Interestingly, only women exposed to Instagram vs reality posts reported higher perceived body acceptance by others. Seeing unposed and more realistic bodies may communicate that acceptance does not have to depend on looking perfect. The findings also suggested a subtle shift in attention. Rather than focusing on how the body looks, women who viewed Instagram vs reality posts appeared more attuned to how their body looks and functions. This shift in focus has become an important direction in body image research and has been linked to a healthier relationship with the body over time.
Key Take-Home Messages
Overall, the findings highlight how online content shapes body image experiences. For years, online environments have rewarded and distributed unachievable, narrow beauty standards. Influencers and content creators play an important role here. The images they share help shape what people come to see as desirable. Posting more diverse, realistic and less polished bodies online may help counteract some of the appearance pressures that dominate social media.
At the same time, what appears in someone’s feed is not accidental. Algorithms shape what we see and, over time, what we come to see as normal. While no single type of content will fix body image concerns, what people repeatedly encounter online does matter. The images we see influence the standards we internalize, the comparisons we make, and even whether we feel accepted by others and at ease in our own bodies.
Maybe going “beyond the ideal” means more than replacing idealized, perfect images with more realistic ones. It may also mean creating online spaces where the body is valued for more than appearance alone. As social media continues to grow, further research is increasingly relevant for understanding what truly helps people move beyond the ideal and toward a healthier, more compassionate relationship with their bodies.
Becker, K., Alleva, J.M., & Verduyn, P. (2026). Beyond the ideal: How ‘Instagram vs reality’ content shapes positive and negative body image. Computers in Human Behavior , 109052. doi.org/10.1016/j.chb.2026.109052.
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Jessica Alleva, Ph.D ., is an assistant professor of psychology at Maastricht University in the Netherlands, and a Visiting Fellow at the Centre for Appearance Research in the U.K.
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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.