4 Steps To Letting Go Of Fear Of Weight Gain

Fear of weight gain

In a society that often measures worth by waistlines, it’s no wonder countless individuals feel a paralyzing grip of fear of weight gain.

This fear, intriguingly, does not discriminate. It seizes individuals across the spectrum of body shapes and sizes, ensnaring even those who possess the so-called “ideal” physique that many yearn for, yet they too live in terror of weight gain.

The true tragedy here is how this fear can incapacitate us, tarnishing not just moments or days, but the entirety of our lives. It’s a barrier that sidelines us, preventing us from unlocking and embracing the full magnitude of our potential. 

But it’s time for a paradigm shift. It’s time to confront this fear head-on, with courage and new understanding. Let me guide you through steps to help you reclaim your life from the clutches of this fear of weight gain.

Step 1: Recognize Fear of Weight Gain is a Learned Behavior

In our journey through life, navigating the pressures of society and the bombardment of media, one pervasive challenge many of us face is the fear of weight gain. This fear, deeply embedded in our psyche, doesn’t arise from our core selves but is instead a learned response, shaped and reinforced by the world around us.

The truth is stark but liberating: the fear of gaining weight is not inherent—it’s taught, which means the fear of weight gain is a conditioned response.

From childhood, societal messages have imprinted a harsh narrative in our minds: to be overweight is to fail, to be less than, to miss out on the best life has to offer. This narrative pervades every form of media we consume—from films and TV shows to magazines and, most influentially, social media.

It’s a message echoed by those around us, sometimes with good intentions, but with lasting impacts. I have heard countless clients recount stories growing up of a mother rewarding a child with extrinsic rewards for losing weight, or the trauma of being bullied because of their weight had on them in their life, even 40 years later!  

Consider this too: the applause we receive for losing weight, yet the silence and lack of compliments when we gain it. Combined with comments from parents, significant others regarding another person’s weight or recent weight gain, and the relentless showcasing of impossibly slender models—all these factors (and many more) compound to reinforce the fear of weight gain. 

From a tender age, even before we’ve developed the tools to critically analyze these messages, they’ve begun to shape our perception of ourselves and our bodies.

Recognizing that this fear is not a part of our intrinsic self but rather an external imposition, we find our first key to liberation. This realization empowers us to challenge and eventually discard the weight of these imposed fears!

A Beginner Step To Freedom:

Embarking on a ‘media diet’ can be a transformative first step. Just as we are mindful of the nourishment we provide our bodies, we must also guard our minds against toxic messages that perpetuate the fear of weight gain. You MUST stand guard at the gate of your mind. You must do your best to be in charge of what messages you feed your brain daily. Curate your media consumption to support your well-being, choose body-positive content, and engage with messages that only uplift rather than diminish our sense of self-worth. Take additional steps and surround yourself with a positive support system, start talking to yourself as you would your best friend, and have fun moving your body in a way that you enjoy (regardless of what experts say you “should” be doing). 

fear of weight gain

Step 2: Diffuse Your Fear With Calm And Wisdom

Understanding the roots of our fear of weight gain illuminates the path to overcoming it. This journey reveals that our response to this fear often places us in a perpetual state of “red alert,” akin to the body’s natural fight-or-flight mechanism intended for real, immediate dangers. However, the fear of gaining weight, while intense, does not represent a direct threat to our survival, despite often feeling just as urgent. 

We call these kinds of events triggers.

Our physiological stress response kicks in not just for tangible threats but also for the ones we perceive or imagine. This includes the dread of weight gain, which can evoke reactions as if we were facing a life-threatening situation. Yet, this fear, powerful as it may be, typically stems from societal pressures and internalized perceptions rather than actual danger. 

It’s essential to recognize that living in constant fear of weight gain places unnecessary stress on both mind and body, leading to a cycle of anxiety and self-sabotage that can hinder rather than help our well-being.

When we find ourselves incessantly worrying about our weight, scrutinizing our reflection for any perceived changes, or letting the scale dictate our mood and self-worth, it’s a sign that the fear has taken a disproportionate hold on our lives. This constant state of alarm not only drains our energy but can also prevent us from experiencing the fullness of life, trapping us in a cycle of fear and restriction as we are not meant to be able to fully thrive in both a state of stress and a state of mindfulness simultaneously.

Introducing the IAAA Strategy.

To break free from this cycle, I propose an emotional processing technique encouraged by psychologist Jonice Webb that will help to lower your “stress temperature” surrounding the fear of weight gain. 

  1. Identify: Recognize this emotion coming up for you and put a word to it to help you identify what exactly you’re feeling. “Name it to tame it” is a common practice in healthy emotional management. Simply naming it will remove some of that power that fear has over you. 
  2. Accept: Your fear and emotion that you’re feeling is there for a reason. There’s no need to feel ashamed of what you feel. You feel what you feel. You’re human, and you have emotions. ACCEPT it versus getting mad you’re feeling something in the first place.
  3. Attribute: You just learned your fear of weight gain is conditioned from your environment, so compassionately validate yourself in this moment of why you’re feeling this way. “Of course I feel what I’m feeling, I’ve been told my whole life I have to lose weight” or “of course I’m feeling fearful, my ex humiliated me about my weight our entire relationship”
  4. Act: Ask yourself, “Is this truly a life-threatening situation? Does my life depend on this that I have to act on this NOW? Or am I just being triggered? Such questions can help reframe the fear, reducing its intensity and allowing you to approach it with calmness and clarity.

Here is some life changing advice: 

Every feeling needs to be listened to, but not every feeling should be acted upon. 

When you’re just being triggered, engage in deep, slow breathing to help soothe your nervous system. Even a brief moment of focused breathing can significantly diminish the acute stress response and bring a sense of peace and control.

This is also a time to cultivate a new dialogue with yourself… 

Your goal to manage your weight is a preference, not a prerequisite for a meaningful existence.

Feel free to want to be at a certain weight … just don’t put all the weight of the world on a bunch of body fat. 

Your value and capacity to lead a rich life are not contingent on a number on the scale.

This exercise will help you acknowledge your fears without letting them define or control you. By consciously choosing how you respond to the fear of weight gain, you grant yourself the freedom to live beyond the constraints of societal expectations and self-imposed limitations.

fear of weight gain

Step 3: Understand How Your FEAR Can Scientifically Encourage Weight Gain

In the fascinating world of obesity medicine and weight management, there’s a startling truth that often goes unspoken: a staggering 98% of individuals who shed pounds on a traditional weight loss diet find themselves regaining the weight within a year. This revelation isn’t just surprising; it’s a wake-up call about the cyclical nature of weight gain and the deep-seated fears that fuel it.

The irony of weight gain fear is that it, in itself, can become a self-fulfilling prophecy. The very stress and anxiety we experience in anticipation of gaining weight can trigger physiological responses in our bodies that make weight gain more likely. This is because stress, a formidable force in our lives, activates the body’s fight-or-flight response, setting off a cascade of chemical and metabolic reactions designed for survival, not for maintaining our ideal weight.

Stress, whether stemming from fears about our finances, relationships, job security, or our appearance, ignites the body’s stress response. This isn’t just about feeling “stressed out.” It’s about how chronic stress signals our bodies to store fat, reduce muscle mass, and throw our digestive and metabolic functions out of balance. The hormones at the center of this storm, insulin and cortisol, are well-known for their role in weight regulation. When these hormones are consistently elevated due to stress, they instruct our bodies to hold onto fat.

So if your inner world is dominated by the fear of weight gain, you’re literally generating the most fertile ground for fat deposition. 

You’re creating a self fulfilling metabolic prophecy. 

You’re calling fat onto your body by fearing it. 

What’s oddly problematic is that when we have a constant fear of weight, we’ll be under stress. And what is one of the favorite ways that we manage stress is to turn to our favorite stress reliever?

FOOD! 🍪🍪

If living in a state of constant fear about weight gain lays the groundwork for the very outcome we dread, what can you do to break free? The answer lies in stress management and healthy emotional regulation. 

  1. Get familiar with the IAAA Strategy in Step #2. I cannot emphasize how life changing it can be if you struggle with healthy emotional regulation surrounding fear of weight gain, or anxiety, depression, or other feelings that tend to dominate your inner world more than you’d like. 
  2. Conduct a Stress Inventory: Dive deep into the sources of stress in your life. Identify not just the external pressures, but also the internal dialogues that heighten your sense of anxiety. What is within your control to change? Where do you need to let go? Realize that while some stressors are beyond your control, many are within your power to change or influence. Determine which aspects of your life you can adjust or release to reduce stress, and make conscious choices to do so.
  3. Cultivate Gratitude for Your Body: Transforming our inner dialogue starts with gratitude. But you must embody that gratitude you feel, don’t just make it about words coming out of your mouth. Appreciation will relax the body, self attack only turns on the switch to increased cortisol and insulin. Acknowledge and appreciate your body for its resilience, strength, and the myriad ways it supports you every day. 

Step 4: Unveil Your True Fear Behind Weight Gain

fear of weight gain

Embarking on the final leg of our journey to conquer the fear of weight gain, it’s crucial to unearth a deeper, more profound fear lurking in the shadows. And most often that is the fear of not being loved. This fear, deeply woven into the fabric of our societal norms, dictates that our value, our very essence, is measured by our physical appearance. It’s a pervasive belief system that equates love and acceptance with fitting into a specific mold.

Once again, from the earliest moments of our existence, we’re fed the narrative that to be loved, to belong, we must conform to certain standards of beauty and physicality. At an early age, our brains are not developed enough to stand guard against this narrative, so instead, we eat it, internalize it, and create a toxic and false belief system about ourselves, our worth, and what’s truly important. 

At the core of every human being is the fundamental desire to be loved. It’s not just a want but a need that resonates with every cell in our bodies, an intrinsic part of our DNA. The quest for love is the quest for life itself. Yet, when we tether the concept of love to the scale, to the number of pounds we carry, we venture into treacherous waters, allowing a misguided belief to dictate our happiness and sense of belonging.

The belief that love is contingent upon maintaining a certain weight is a mirage, a distortion of reality that hinders our ability to see and experience love in its truest form. It’s a belief that has led many down a path of loneliness, waiting for a day when the scale grants them permission to seek and receive love.

Would you ever NOT love your children because of their weight? 

Then why are you putting such conditions on yourself? Or further, why would you want someone in your life that only loves you because of such conditions based on weight? 

Let’s think bigger. Begin by identifying what truly matters to you, what you desire most deeply from life beyond the confines of physical appearance. Is it love, intimacy, companionship, fulfillment? Recognize that these desires, these needs, are not dependent on your weight.

By prioritizing these fundamental desires, you naturally begin to diminish the power that the fear of weight gain holds over you. This shift not only liberates you from the chains of fear but also aligns your actions and choices with your true aspirations, creating a fertile ground for genuine self-acceptance and love.

Imagine a life where you wake up each day not to the voice of judgment and fear but to a voice of acceptance and love—a voice that recognizes your inherent worth, independent of your weight. This is the life you deserve, a life where the pursuit of love and fulfillment is not conditional on your appearance but on the richness of your spirit and the depth of your heart.

Take charge, and make it happen. You have the power!

As we close this chapter on overcoming the fear of weight gain, remember, the journey is not about reaching a destination of perfect self-love overnight. It’s about incremental steps toward recognizing and embracing your worth, about understanding that your capacity to love and be loved is not measured by the scale but by the boundless strength and compassion of your spirit. 

Let this be the moment you choose to live fully, to love boldly, and to embrace the beauty of your true self, unencumbered by fear. Embrace this journey as an opportunity for growth, a chance to redefine your relationship with your body and food. Remember, your value is not determined by a number on a scale but by the depth of your character and the strength of your spirit. Together, let’s step off the sidelines and into the vibrant life we’re meant to live, free from the shadows of fear of weight gain.

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Author Shelby McDaniel

Hi! I’m Shelby and I’m a food lovin’ nutritionist but…I’m not a regular nutritionist. I’m an intuitive eating specialist, eating psychology practitioner, and Certified Mind Body Nutrition Coach, here to free you from diet culture once and for all! Because you deserve peace with food, eating, and your body. (Yes, I'm talking to YOU!)