Shedding the Fear of Weight Gain: A Journey to Intuitive Eating

fear of gaining weight

Written By:


Ryann Nicole

Are you ready to break free from the endless cycle of food obsession and embark on a journey of intuitive eating? You’ve got the right mindset, but that nagging fear of gaining weight is holding you back, isn’t it? You’re afraid that once you give yourself permission to eat what you want, you’ll balloon up to 400 pounds with no way back. But here’s the deal – it’s time to separate fear from reality and regain trust in your body.

Overcoming Fear of Weight Gain

Let me make this crystal clear – we’re talking about conquering the fear, not the actual act of gaining weight. You don’t need to gain weight to break free from this fear. So, let’s dive into how to overcome this fear and finally embrace intuitive eating:

1. Unmask the Source of the Fear

First things first, let’s figure out where this fear is coming from. What does the idea of gaining weight represent for you? What do you think will change in your life? Why does it scare you so much?

2. Seek Unmet Needs

Your fear might be intertwined with other unmet needs in your life. Are you giving yourself the self-care you deserve? Are you setting healthy boundaries? Are you finding joy in your movements? Are you actively participating in social events and connecting with others? Are you getting enough rest? Sometimes our fear intensifies when our basic needs aren’t met.

3. Feel the Fear, Challenge the Fear

This part isn’t a walk in the park. You’re undoing years of diet culture brainwashing about your body. Admit that the fear is real and daunting. It’s okay to acknowledge the difficulties it brings. Remember, your fear is valid, but you’re also stronger than it.

4. Reflect and Journal

Take a moment to reflect and put pen to paper. How is this fear holding you back? What experiences is it preventing you from having? What joys is it stealing from your life? Explore where this fear is limiting you and weigh it against the price you’re paying for holding onto it.

5. Find 10 Things More Fascinating Than Your Body

Challenge the idea that your body is the most interesting thing about you. List ten things about yourself that are far more captivating than your physical appearance. Let’s reaffirm the truth – your worth goes way beyond your body.

Change The Story

In a nutshell, conquering the fear of gaining weight is a necessary step on your path to intuitive eating. It’s time to push through the discomfort, stare that fear in the face, and regain control of your relationship with food. Your journey to intuitive eating is about to take off, and your body and spirit are ready for the ride!

10 Self-Care Items To Use When Struggling With Body Image 

Just so you know, I do review everything I recommend. When you buy through links on this page, we may earn a commission.

Aromatherapy Diffuser

Fill your space with calming scents using an aromatherapy diffuser. Essential oils like lavender, chamomile, or eucalyptus can help create a soothing atmosphere.

Comforting Tea or Hot Cocoa

Enjoy a warm and comforting beverage. Whether it’s a calming herbal tea or a cup of hot cocoa, the act of sipping and savoring can be soothing.

Weighted Blanket

Wrap yourself in a cozy weighted blanket. The gentle pressure can provide a sense of security and promote relaxation, helping to alleviate stress.

Guided Meditation Apps

Use guided meditation apps or audio tracks to lead you through relaxation exercises. Apps like Headspace or Calm offer various sessions for stress reduction and mindfulness.

Candle Set

Light up a set of calming candles. The soft glow and subtle fragrance can create a tranquil environment, helping to shift your mood.

Journal and Pen

Take some time to journal your thoughts and feelings. Writing can be a therapeutic way to process emotions and gain clarity during challenging times.

Comfortable Loungewear

Change into comfortable and soft loungewear. Wearing clothes that make you feel cozy can contribute to a sense of comfort and relaxation.

Mindfulness Coloring Book

Engage in mindful coloring with an adult coloring book. This simple and creative activity can be a meditative way to focus your mind and alleviate stress.

Noise-Canceling Headphones

Block out external noise with noise-canceling headphones. Listen to calming music, nature sounds, or even just enjoy the quiet to create a peaceful environment.

Heatable Pillow or Neck Wrap

Use a heatable pillow or neck wrap to relax tense muscles. These items can provide comfort and relief, especially if stress has manifested physically.

Ryann Nicole

Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.

Are You Ready to Heal Your Relationship With Food? 

I understand—it can be overwhelming to figure out where to begin. Let's simplify things and have you start right here:

Why Am I Overeating?

First Steps To Stop Binge Eating 

The Food Freedom Lab Podcast




the food freedom lab podcast

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.