3 Proven Strategies to Overcome the Fear of Weight Gain

If you’ve ever struggled with the fear of gaining weight, you’re not alone. So many Christian women I work with feel overwhelmed by the pressure to control their bodies, and this fear often leads to disordered eating patterns. But here's the truth: the journey to food freedom isn’t about constantly battling the scale. It’s about releasing that fear and finding peace with your body.

In this episode of The Joy-Filled Eater Podcast, I’m diving into three powerful strategies to help you overcome the fear of weight gain and start living with more confidence. Whether your goal is improved health, better mobility, or even emotional well-being, these strategies will help you reconnect with what truly matters.

Strategy 1: Determine Your Why

We can’t overcome fear without first understanding where it’s coming from. That’s why the first strategy I recommend is digging deep into your why. Why does the idea of weight gain feel so overwhelming? Why do you desire weight loss in the first place? And, most importantly, how are these beliefs affecting your relationship with food and your body?

Challenge yourself to go seven levels deep. Ask yourself, "Why does that matter to me?" and continue asking that question with each answer you give until you get to the core of your fear or desire.

For example, one of my clients realized through this exercise that her desire for weight loss wasn’t really about the number on the scale—it was about wanting to feel more confident and accepted by others. Identifying that underlying desire allowed her to focus on strategies to build confidence that had nothing to do with her body size.

This step is key because if your why is rooted in fear or anxiety about your body, it’s going to be very difficult to experience lasting freedom. But when you can identify a why that aligns with your values, you’ll be able to make healthier, more fulfilling choices.

Strategy 2: Reflect on Your Beliefs About Your Body

Next, I want you to ask yourself this important question: "What do I believe is possible in a smaller body that I think is impossible in my current body?"

We often believe that a smaller body will bring us happiness, confidence, or even better health. But the truth is, weight loss is not a magic cure. It’s essential to reflect on what you're truly hoping to achieve by losing weight and consider other ways to meet those goals that don’t rely on changing your body.

For example, one of my clients told me that her goal was to play more easily with her kids. While she initially thought weight loss was the answer, we focused instead on improving her joint health, energy, and balance—things she could work on without focusing on the scale. If weight loss happens along the way, it’s a byproduct, not the end goal.

This mindset shift is crucial because it allows you to take control of your health without obsessing over something you can’t fully control—your weight.

Strategy 3: Connect Your Why to Your Core Values

Finally, let’s talk about your values. What matters most to you in life? Family? Faith? Health? Autonomy? Take some time to list your top three to five values and think about how achieving food freedom or improving your body image will move you closer to those values.

For example, if family is a core value, consider how a healthy relationship with food will allow you to spend more quality time with your loved ones. How might letting go of food restrictions or body worries help you experience more joy and connection around the dinner table? If your faith is a priority, ask yourself how you can honor God with your body by nourishing it well and treating it with respect.

By connecting your recovery goals to your most important values, you’ll find greater motivation to stay on track, even when challenges arise.

Recap: 3 Strategies to Help You Overcome the Fear of Weight Gain

To summarize, here are the three strategies we covered in this episode:

1. Determine Your Why by digging deep into the real reasons behind your fear of weight gain or desire for weight loss.
2. Reflect on Your Beliefs about what you think is possible in a smaller body, and create goals that don’t rely on weight loss to achieve them.
3. Connect Your Why to Your Core Values and discover how a healthy relationship with food can help you live in alignment with what truly matters most.

Ready for Your Next Step? 

If you’re ready to take these strategies to the next level, I want to personally invite you to subscribe to my brand-new Joy-Filled Eater Private Podcast. In this exclusive podcast, I’ll walk you through the four essential phases of becoming a Joy-Filled Eater so you can experience lasting food and body freedom.

Are you ready to overcome the fear of weight gain and start nourishing your body with confidence? Join the 200+ women who have already taken this step and call themselves Joy-Filled Eaters today.