8 Powerful Ways to Cope with Weight Gain
Hint: none have to do with exercising or restricting food
Without a doubt, the way we feel about our bodies has a major impact on us. If you’re anything like me, you’re working on repairing your relationship with your body and food. More and more of us are turning to the non-diet, compassion-driven practice of body acceptance to make peace with our bodies.
Below are 8 ways to deal with weight gain that will leave you feeling empowered, rather than leaving you at the mercy of the scale.
1. Acknowledge that you’re not alone
The more I speak with others about body image and weight, the more I find that so many people (including myself) are struggling with their weight and body image. Body image issues are on the rise for both men and women, according to a recent study published by ScienceDaily. Our society doesn’t make it easy to exist in a changing body and if you’re having a hard time, remember, you are not alone. The human body is meant to grow, age, and change throughout the course of our lives, despite all the industries selling us products and gimmicks to prevent these things from happening.
2. Give yourself time to adjust
It’s natural to feel disoriented seeing your body look differently or in a bigger size when you’ve gained weight. We’re simply not used to it. Getting used to being in a bigger body takes time and may seem shocking at first. You may find yourself panicking, and that’s a normal reaction to weight gain due to the cultural fatphobia we exist in. Being in a state of distress when looking at your body will negatively impact the way you see yourself at that moment. Give yourself time to adjust and acknowledge that the panic is normal but may not be giving you an accurate interpretation of your appearance.
3. Remember to keep eating
Diet culture teaches us that when you gain weight, you’ve done something wrong. It’s tempting to look for what you’re doing wrong and assume you’re not eating correctly or eating too much, and that you’ve brought this upon yourself. New research shows that dieting doesn’t work in the long run, and can be detrimental to your health.
I encourage you to notice when the temptation arises to restrict food and be sure you’re eating enough.
4. Start consuming fat positive media on Instagram
One of the most powerful tips is to start consuming fat-positive media and media that display a diverse range of weights and sizes. This is a more accurate representation of the world and a powerful reminder for those struggling with weight gain that bodies come in all shapes and sizes. Find others who represent you and are living their best life. Unfollow accounts that make you feel bad about your body or promote a narrow idea of what bodies should look like!
5. Follow fat positive writers and publications on Medium (my recommendations)
Publications to follow: Fattitude (medium.com), Fearlessly Nourished — Medium, and Human Parts — The Best Stories About Love, Psychology, Creativity, and What It Means to Be Human (medium.com)
Writers to follow: Claire McGregor, Rachael Hope, Your Fat Friend
Podcasts: Food Psych Podcast with Christy Harrison, Conversations with Kenzie — Kenzie Brenna.
6. Share your insecurities with someone you trust
Share how you’re feeling about your body with a trusted friend or family member. They’ll humanize you and likely remind you that you’re a living, breathing human being that deserves to be cared for unconditionally.
7. Upgrade your wardrobe
It’s tempting to try to squeeze into clothes that are getting too tight. We think, “it’s only a little bit uncomfortable, I can make it work.” But no one, regardless of size, looks their best in ill-fitting clothing. Naturally, as humans, we have a hard time letting things go, especially when we aren’t ready for it, but I cannot stress the importance of wearing the proper size that fits you. This will help you feel the best you can in your body. If you’re on a budget, organize a clothing swap with friends. I did this after a friend of mine lost weight and I gained weight. We gathered up our clothing that no longer fit and had such a blast trying on each other's stuff. We both left with new outfits without spending a dime!
8. You are more than your looks
You are more than your looks! I think about how badly I needed to hear this as a child in our weight-obsessed society. I’m here to remind you your looks and weight make up such a small part of who you are. Detaching your self-worth from your weight and learning to accept your body can be extremely challenging but infinitely more rewarding in the long run.
Thanks for reading — Any feedback or comments are greatly appreciated.
My name is Lauren Michaels — I publish articles weekly, sharing bits and pieces of my life and thoughts. If you’d like to support me and get access to all articles on Medium, Become a Member — a portion of your sign-up fee will go to me at no extra charge to you. You can also support me by checking out my other articles below.
