Why you “feel fat” and what to do about it

Have you ever caught yourself saying, “I feel fat,” followed by instantly feeling a wave of shame or frustration? The truth is, “fat” is not a feeling. But when we say, “I feel fat,” we’re usually experiencing something deeper - discomfort, shame, insecurity, or overwhelm.

Before you spiral or start planning your next diet, I want to invite you to pause. 

Because what you're feeling matters, and more often than not, it's not really about your body. It's about what's going on underneath. And today, I want to help you get curious about what that might be… so you can respond with compassion, not criticism. 

When you think, “I feel fat,” pause. And ask yourself:

• What am I actually feeling? Stress, anxiety, overwhelm?

• What triggered this thought? A bad body image day, comparison, diet talk?

• What unmet needs do I have? Rest, comfort, reassurance?

Identifying the root can help you respond with compassion instead of shame.

Let's work through it together:

1. Name the true emotion. Instead of saying, “I feel fat,” try:

   1. I feel anxious about how my body looks in these jeans.

   2. I feel uncomfortable because I just ate a big meal.

   3. I feel unworthy of love in this moment.

   4. I feel out of control in my life right now.

   5. I am unable to express how I am truly feeling.

2. Challenge your inner critic.

   1. Would I speak to a friend this way?

   2. What would a supportive voice say in this situation?

   3. Is there another perspective to consider?

   4. Am I being too hard on myself?

   5. Is this criticism helping me grow or holding me back?

3. Speak truth over yourself.

   1. My worth is not measured by my body size or how I am feeling about it.

   2. My body is good.

   3. I am more than my appearance.

   4. I don’t feel comfortable in my body right now and that is okay. I can still care for it and respect it.

   5. I am loved and valuable as I am.

4. Do something you enjoy and that brings you to the present moment.

   1. Go on a walk.

   2. Call a friend.

   3. Do gentle & joyful movement.

   4. Put on comfortable clothes.

   5. Journal.

   6. Pray.

Biblical Truth To Fill Your Mind

• “People look at the outward appearance, but the Lord looks at the heart.” 1 Samuel 16:7

• “You are altogether beautiful, my love; there is no flaw in you.” Song of Solomon 4:7

• “For you formed my inner parts; you knitted me together in my mother’s womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; I know it very well.” Psalm 139: 13-14

Your body is not the problem. The enemy wants to distract you with body shame, but God wants you to live in freedom.

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You don't have to live in body shame any longer. Join an empowering group of women and heal your relationship with food and your body for good in my 12-week group coaching program: Wonderfully Made!