• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Living Well Kitchen
  • Home
  • Recipes
    • Breakfast
    • Appetizer & Snacks
      • Snacks
    • Main Dish
      • Vegetarian
      • Seafood
      • Meat
      • Poultry
      • Pork
    • Specific Recipes
      • Vegetarian
        • Vegan
      • Kid Friendly
      • Gluten Free
      • Dairy Free
      • Nut Free
      • Egg Free
      • Soy Free
    • Sides
      • Vegetables
      • Beans
      • Grains
      • Potatoes
      • Bread
      • Sauce
    • Salad
    • Soup
    • Drinks
    • Dessert
    • Slow Cooker
    • Instant Pot
    • Season
      • Winter
      • Spring
      • Summer
      • Fall
  • About
    • Meet Meme
    • Contact
    • Privacy Policy
  • Videos
  • Easy Meals
  • Quiz
menu icon
go to homepage
  • Easy Meals
  • Main Dish
  • Quiz
  • Videos
  • Health
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Easy Meals
    • Main Dish
    • Quiz
    • Videos
    • Health
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ร—

    Home ยป Intuitive Eating

    What to Do When Your Body Changes

    Published: Apr 22, 2021 ยท Updated: Apr 23, 2021 ยท Post may contain affiliate links

    dog on top of pants

    Three ideas for how to deal with possible negative feelings you might experience if your body changes or you gain weight.

    dog laying on top of yoga pants on a bed
    • Bodies are Meant to Change
    • When Your Body Changes
      • Focus on Treating Your Body Well
      • Practice Self-Compassion
      • Redirect Blame
        • Important Note
    • Additional Help for Body Changes
      • How to Respond to Comments
      • Body Affirmations

    Good news if your body has changed: Your body is working!

    Your body changing means it is doing what it's supposed to do because bodies are designed to change.

    Your body is not meant to stay the same for your entire life.

    Unfortunately, our culture values thinness and obsesses over body size, so your body changing might make you feel bad or guilty.

    The pressure is extra high when summer is around the corner and people are constantly talking about getting a "beach body" or "looking good in your shorts" or whatever it is.

    This makes it even more challenging when you are trying to wrestle with the emotions that come along with your body changing.

    It can feel unsettling to try on clothes that no longer fit your body. And this can spark negative feelings that you need to change your body or that you’ve "let yourself go."

    How can you combat these negative feelings? Remember that...

    Bodies are Meant to Change

    You, as a person, are meant to change. Both physically and mentally.

    Do you want your mind to be the same as it was when you were in high school or college or even a few years ago? Probably not...

    Now try applying that thinking to your physical body as well.

    As you age and grow as a person, sometimes your body will grow and change as well.

    If your body changes, try to trust that your body is doing what it needs to do. [If you feel like something has drastically changed in a short time period, it might be a good idea to reach out to your health care provider]

    However, I know this is not an easy task, especially if you have previously micromanaged your body size. Many people spend over half their life trying to manipulate their body size, so please be patient with yourself.


    brunette girl wearing a black dress outside a brick building covering her eyes

    When Your Body Changes

    There are three ways that could be helpful to cope with possible emotions you might feel when your body changes or the possibility that it might change comes up... 1) Treating your body well, 2) practicing self-compassion, and 3) redirecting the blame to where it belongs (and away from you).

    Focus on Treating Your Body Well

    Try to show respect for your body by:

    • eating enough food in regular intervals
    • sleeping and resting an adequate amount for your body
    • moving your body in a way that feels good (not to burn calories or change your body)
    • managing stress
    • connecting with people you love and care for
    • engaging in hobbies and other pleasurable activities

    Practice Self-Compassion

    Self-compassion is so important in helping you feel better in your body and having positive mental & physical health.

    The opposite of shame, self-compassion has many positive benefits and can help you feel better in moments like this.

    Remember that shame is not effective at promoting lasting, positive changes or effects. And the more you shame yourself in this situation, the worse you will feel, physically and mentally.

    There are three components to self-compassion according to Dr. Kristin Neff, a leading researcher in self-compassion:

    • Self-Kindness instead of judgement
    • Common Humanity instead of isolation
    • Mindfulness instead of over-identification

    To practice this in relation to feeling uncomfortable when your body changes, here is a breakdown:

    Self-Kindness: Treat yourself like you would a small child or friend in this situation. What messages would you tell them? How would you make them feel better in this situation? Maybe you'd remind them that bodies are designed to change, and it's perfectly normal and natural that theirs has. If being kind is too challenging, reframe your judgmental thoughts about your body to be more neutral, if possible.

    Common Humanity: You are not alone in feeling negative or uncomfortable with your body changing. Your body isn't wrong; it's doing what bodies do. Our culture is the wrong one here because it equates higher value to a person who is thin. It implies that being fat or having imperfections is wrong, so it makes you feel scared or guilty if you gain weight. This isn't your fault, and we are all negatively affected by this.

    Mindfulness: When you start blaming yourself for your body changing and thinking you are bad because of it, remember that bodies are built to change throughout life. It's normal. Unfortunately, we are taught that it is wrong if your body changes or shows signs of imperfection and we must unlearn these thoughts. It makes sense that you feel upset about your body changing. It's ok you feel this way, and this feeling will not last forever.

    [There's an entire post on self-compassion and intuitive eating if you want to dive deeper.]

    sunset at Del Mar Beach

    Redirect Blame

    Your body is not the problem. Our culture is the problem.

    Our culture tries to make you feel bad about your body size and looks, so it can profit off your insecurities.

    You weren't born hating your body or worrying that your body was going to change or that you needed to have "toned abs" or no cellulite.

    You've been taught that these things are "bad" so you will spend money on things trying to fix these "problems."

    Notice when the negative messages come up for you, and consider if these messages benefit you. Who profits off this message? Does it make you feel bad about yourself so you will buy something (ex: a diet plan, a cream, certain types of foods, workout regimens).

    If the message isn't helpful or respectful of your body (regardless of how your body looks), it is not serving you.

    You can use this as a reminder that you are not a bad person if your body changes. It's normal that you feel bad because diet culture wants you to feel bad so you will spend money and stay stuck in this vicious cycle of body hatred.

    You don't deserve to be shamed or punished for your body changing.

    In fact, your body has kept you alive and that is something to celebrate. If you've gained weight, it is likely due to stressful experiences and/or because of routine changes. This is a normal biological reaction.

    Important Note

    I know this isn’t easy. It’s incredibly hard.

    It can be so challenging to accept your changing body, and it's made even worse when someone seemingly reinforces your fears that your body isn’t good enough with their comments.

    Additional Help for Body Changes

    How to Respond to Comments

    People might think or say things to you or behind your back about your body.

    It's frustrating, but those people are likely dealing with their own body image issues and projecting them onto you.

    It’s very unpleasant, but you can’t change the way someone feels/acts.

    If someone makes a comment, you can tell them you are treating your body well and you’d really appreciate them keeping their comments & concerns about your body to themselves because your body is none of their business.

    If they say they are concerned for your health, let them know that shaming you is scientifically proven to be bad for your health. In fact, studies show weight shaming is connected with greater depression, poorer body image, increased binge eating, and concerns about rejection.

    So if they truly care about your health, they will not comment on your weight or choices and will support, love, and care for you regardless of your body size.

    hand holding a green affirmation card that reads "my body is a good body. Tiffany Roe"

    Body Affirmations

    If you find affirmation helpful or want to try them, you can remind yourself of a few truths to help you feel better in your body:

    • I am good no matter how my body looks.
    • My body is good no matter what size it is or how it performs.
    • My body is what carries me from A to B in this life; it is not a measure of my worth.

    You can also write affirmations in a journal every day, or try writing them on notes to post on mirrors. Also, you might find it helpful to buy an affirmations card deck like the one pictured.


    If you want to dive deeper into feeling better in your body and freer around food, sign up for the waitlist for my course: The Path to Living Well!

    MORE POSTS YOU MIGHT ENJOY:

    • Why Emotional Eating Isn't Bad
    • How to Enjoy Less Stressful Holiday Meals
    • Self-Compassion in Eating
    • How to Be Lazy and Live Well
    • Self-Care Practice

    Meme

    Disclosure: I have a straight-sized body, so I do not experience the shame & stigma others with larger bodies receive. I see you, and I'm so sorry that we live in a world where your body size opens you up to such unpleasant experiences. I hope that someday soon people can respect all humans no matter what size they are.

    Did this help you?! Save for later or share with others:

    More Intuitive Eating

    • Why Emotional Eating Isn't Bad
    • Should I Eat Conventional or Organic Produce?
    • Intuitive Eating and Weight Loss
    • What is Intuitive Eating
    • Yummly
    • Share
    • Tweet

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Welcome!

    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
    Read More

    Let's Connect

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Most Popular

    pork tenderloin with gravy, mashed potatoes, and green beans on white plate with yellow and white striped napkin

    Crock Pot Pork Tenderloin

    jar of chocolate sauce with a spoon in it. empty small glass ice cream cups with a bowl of cherries on a wicker table

    Easy Chocolate Sauce

    Protein Pancakes from Living Well Kitchen

    protein pancakes

    white plate with a slice of zucchini lasagna

    Zucchini Lasagna

    spatula holding a microwave cookie

    Microwave Oatmeal Cookie

    stack of almond butter banana cookies with one cookie facing the front on wooden cutting board with a glass of milk, banana, oats, vanilla extract, and almond butter container

    Almond Butter Banana Cookies

    Gluten free Crab Cakes from Living Well Kitchen @memeinge

    Gluten free Crab Cakes

    chicken salad and a ritz cracker in a glass bowl on white table with green napkin

    No Mayo Chicken Salad

    Intuitive Eating

    brunette female holding a heart shaped pizza in a Parisian cafe

    Why Emotional Eating Isn't Bad

    hand holding an apple in front of apple trees

    Should I Eat Conventional or Organic Produce?

    havanese dog standing on arm of cream chair with a quilt in chair

    Intuitive Eating and Weight Loss

    brunette female sitting in a blanket in Versaille garden smiling and holding a container of container of food she is about to be eating

    What is Intuitive Eating

    Easy Meals

    bowls of broccoli and chickpeas topped with bacon next to a microplane with parmesan wedge, cream and yellow napkin, and blue pot with broccoli

    Chickpeas Broccoli and Bacon

    chicken nugget vegetable kabobs on a plate of green leaf lettuce, dipping sauce, lemon, yogurt, bag of frozen chicken nuggets

    Chicken Nugget Vegetable Kabobs

    bowl of Buffalo Chicken Salad, blue cheese, wing sauce, celery, cilantro

    Buffalo Chicken Salad

    smoothie in white bowls topped with peaches, granola, lime, mint, canned peaches

    Peach Banana Smoothie Bowl

    Soup

    two bowl of beef soup on blue and white napkins with silver spoons and garlic bread

    Instant Pot Vegetable Beef Soup

    steak potato soup in a bowl with green onions and grated cheese with a silver spoon next to potatoes, pot of soup and block of cheese

    Steak and Potato Soup

    blue and white napkins under two bowls of pumpkin soup topped with bacon next to a small bowl of bacon

    Pumpkin Soup with Bacon

    bowl of ginger beef soup on a gold and white napkin with garlic, limes, and ginger

    Ginger Beef Soup

    As Seen On:

    As Seen On

    In Season

    stemless wine glass with strawberry gin fizzes next to fresh strawberries, bottle of gin, and an orange

    Valentine's Day Gin Fizz

    black spatula pushing Brussels sprouts around on a baking sheet with pecans, honey, and sriracha sauce

    Honey Sriracha Brussels Sprouts

    four twice baked potatoes on a plate

    Twice-Baked Potatoes

    blue pot with sausage hash, cup of tea, bowl of berries, white plate with hash

    Mushroom Sausage Hash

    Footer

    Living Well Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    • Recipes
    • About

    Copyright © 2023

    We use cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT