How To Navigate Fear Weight Gain with Intuitive Eating

How To Navigate Anxiety Over Your Body Changing with Intuitive Eating pic

Written By:


Ryann Nicole

Starting the intuitive eating journey is a major step, and while it can lead to awesome victories like having a healthy relationship with food (yay!), it might also throw some curveballs your way, like changes in your body. We can’t predict exactly what will happen to your body, so if you’re feeling anxious about it, you’re definitely not alone. That’s why this blog post is here to lend a hand. Let’s break down how to tackle this fear into easy-to-follow steps!

1. What are you really afraid of?

This isn’t just about the numbers on the scale—it goes much deeper. What’s really driving your fear? What have you attached to gaining weight? Maybe it’s about societal pressures or past experiences messing with your head. Take a moment to dig deep and ask yourself where these fears are coming from. By understanding the root of your anxiety, you can separate outside influences from what your body truly needs.

2. Trust the Process

Intuitive eating is all about truly listening to what your body is telling you it needs. So, if you notice the number on the scale creeping up while you’re genuinely paying attention to your body’s signals, respecting it, and treating it well—yeah, I know it’s tough to hear, but that weight gain might just be what your body actually needed. Remember, the goal of this journey is to become your healthiest self, both physically and mentally. So, whatever size your body settles at when you’re on this path, that’s probably the healthiest size for you right now. And hey, keep in mind that our bodies are always changing, so what’s right for you might shift down the road!

3. Shifting Focus to Health

Here’s the deal: if the stuff you’re doing to be “healthy” leaves you feeling all sorts of messed up—like obsessing over food, bingeing, feeling moody or anxious—ask yourself, is that really the healthiest route for you? And hey, if you’re trying to shed some pounds and it’s making you feel the same way, maybe it’s time to rethink your approach. Instead of fixating on the scale, shift your focus to overall health. Set goals that have nothing to do with weight—like aiming to feel more energized or happier. Then, work on adding in behaviors (remember, weight isn’t a behavior) that can help you reach those goals! It’s all about what makes you feel your best, inside and out.

4. Practive Self-Compassion

If you want to change your behaviors, you’ve got to change your thoughts, plain and simple. End of story. Swap out those self-critical thoughts with positive ones. Sure, those negative thoughts might pop up automatically, but guess what? You’ve got the power to decide whether you want to entertain them or not. And let’s be real, are those negative, self-critical thoughts doing you any favors? Nope! So, let’s kick ’em to the curb and replace them with something better!

5. Seek Support

You don’t have to go through this journey solo! Reach out and find some support. Look for a free support group or consider joining a group coaching program like mine, Binge Eating Unchained. Connecting with others who are on the same path can make all the difference, especially on those tough days.

Tackling the fear of weight gain in intuitive eating is a journey that requires time and patience. By digging into where that fear comes from, sticking to intuitive eating principles, prioritizing overall health, showing yourself some kindness, and reaching out for support, you can face this challenge with strength. Your well-being is about way more than just the number on the scale, and intuitive eating is a process that helps you build a healthy relationship with food and with yourself. You’ve got this!

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

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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.

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