Remind Yourself That There's Nothing Wrong With Weight Gain

"There's absolutely nothing wrong with weight gain, contrary to what diet culture has led us to believe," said Christy Harrison [5], MPH, CDN, an anti-diet registered dietitian nutritionist, certified intuitive eating counselor, host of the Food Psych Podcast, and author of Anti-Diet [6]. If you gain weight with intuitive eating, it doesn't mean you're bad or unhealthy — those are diet-culture beliefs — and it's actually a sign that your body is healing from restriction and disordered eating [7].

"Whatever weight your body ends up at when you're consistently practicing intuitive eating, that's the weight where it feels safe," Christy said. And when your body feels safe, you'll see a significant decrease or disappearance of disordered thoughts and behaviours, such as incessant thoughts of food, binge eating [8], and feeling out-of-control around carbs. You'll also often experience a reduction in other symptoms as well, like digestive issues, hair loss, fatigue, and depression.

"Your body isn't meant to be at a weight that it can only sustain through restriction," Christy said, so embrace this weight gain and see it as a sign that you're taking care of yourself and giving your body the nourishment it needs, both physically and emotionally.

Get Mad at Diet Culture

Educate yourself about the Health at Every Size (HAES) [9], anti-diet, and intuitive eating movements, recommended Kirsten Ackerman [10], MS, RD, CDN, who hosts the Intuitive Bites podcast [11] and identifies as a fat-positive dietitian. Once you learn that health doesn't have to look a certain way and that weight isn't a good indication of health and wellness, you'll begin to feel better about your body, no matter what size it is.

Also, being honest with yourself about whether or not dieting has worked for you [12] in the past, and if it has, at what cost it's been to your physical and mental health will inspire you to embrace the anti-dieting approach, explained Christy. Think about how dieting has negatively effected your relationship with the people you care about, with food, and with your body, and you'll realise that you're ready to live a life where weight isn't your main focus.

Focus on What You're Gaining (Besides Weight)

When we start moving away from eating to manipulate our weight, we don't know how our weight will be affected. This unknown can be scary and overwhelming since diet culture and the way many of us have been taught to eat is with the intention of "controlling" our weight, explained Brenna O'Malley, creator of the health blog The Wellful [13].

A few things you can do when this comes up are to think about what other things you are gaining. Why is intuitive eating and food freedom important to you and have you felt any positive shifts so far? Do you have more energy to work out? Are you sleeping better? Do you feel happier and more connected to people? Are you inspired to devote time to your passions and goals?

Often clients find their mind is so much less consumed with anxious thoughts of food, eating, or their weight throughout the day, they may be able to say yes to spontaneous plans with friends, or have a special experience with their child that they would have otherwise have said no to when dieting.

"Shifting the focus to highlight the wins and pieces of your life you're gaining back with intuitive eating can help put the other pieces in perspective," Brenna said.

Surround Yourself With Support and Positive Messages

Connect with others who are also on a journey to healing from diet culture, suggested Kirsten. You can find people on social media sharing their struggles and victories, and it's nice to be able to reach out to someone else going through the same thing, even if you've never met them in person.

Start listening to body positive, anti-diet, and intuitive eating podcasts such as Food Psych [14] and Nutrition Matters [15], Kirsten suggested. The beginning of the journey to healing your relationship to food can feel overwhelming, and listening to a podcast can be gentle support in reframing your way of thinking.

Kirsten and Brenna agree that you should diversify who you follow on social media. If you're following accounts that promote a certain diet, show a lot of "before and after" photos, or show only one body type, these messages can influence us and tell us that there is a certain "look" to health. "That is a lie diet culture has taught us," Kirsten said.

"Diversifying the social media accounts you follow and seeing people with all different bodies being confident, successful, and happy can help you to challenge and bring awareness to your own assumptions and biases," Brenna said.

Stop Weighing Yourself

Kirsten said to stay away from the scale [16]. We can all relate to feeling happy when we see a certain number, and feeling upset if the number is higher than what we expect. If you don't know what the number is, it can't dictate how you feel about yourself. Focus on all your positive qualities instead that have nothing to do with how much you weigh or what you look like.

Have Compassion For Yourself

Have compassion for yourself in this process, and recognise that our culture has conditioned us to feel badly about weight gain, so it's almost inevitable that you'll have some negative feelings come up, explained Christy.

"Don't expect the desire of weight loss or the fear of weight gain to disappear," Kirsten added. Learn to approach those thoughts in a new way. Choose to continue to support and care for your here and now body in those moments: nourish it consistently, dress it in comfortable clothes that fit, and allow for adequate rest.

And think about what you'll gain long-term if you can accept this weight gain and stay the course of intuitive eating, Christy said. You'll finally experience "peace and freedom with food; greater self-acceptance; more energy and mental space for all the things that you truly care about now that your head isn't filled with thoughts of food and dieting 24/7; improved physical and mental health; and greater resilience to any weight stigma you may experience," she said.

It's not easy, especially for anyone who's already in a larger body, but you deserve all these things and so much more. Christy has worked with hundreds of people all across the weight spectrum who've been able to find freedom with intuitive eating, so she really encourages you to stick it out.