11 Tips for Coping With Significant Weight Changes

It’s a simple fact of life that our weight will not remain exactly the same over the course of our lives. Your birth weight of 6 lbs 9 oz (fun fact: that’s my birth weight) just isn’t going to cut it as you grow into your adult height. However, just because our weight changes at certain times during life, it doesn’t mean the changes are easy to deal with.

Although significant weight changes and associated body image woes are common amongst people with eating disorders/disordered eating or in recovery from these conditions, there are plenty of other reasons for significant weight changes and associated body image concerns. Major reasons why we might experience significant weight gains include: puberty, periods of depression or grief, pregnancy, as medically necessary and in response to significant weight loss, while taking certain medications, and menopause/aging, among others. Some times where we might experience significant weight loss include:  periods of prolonged anxiety, anorexia (as in loss of appetite), acute or chronic illness, while taking certain medications, and food insecurity (when you don’t know where your next meal is coming from), among others.

I’m not here (in this particular article) to tell you how to gain or lose the weight if it’s medically beneficial for you to do so. I want to explore how to cope with a changing body and how to create some comfort in a very uncomfortable situation. To begin:

1. Smash the Scale

You’re not weighting yourself, right? Of course not! It’s not necessary for you to obsess over a number, so let your treatment team take on that responsibility for you.

2. Reassess your Wardrobe

If need be, weight changes can be an excuse to buy new clothes and give away your “sick” clothes! Don’t wear clothes that are much too big or too small with hopes that you’ll one day fit into them again. You’ll instantly feel better when you wear clothes you feel good in and that flatter your body.

3. Cut the Tags

Sure, you’ll probably remember what size your clothes are, but it can help curb the obsessive desire to wear only size X clothing. Sizes vary so much depending on the brand and putting all of your self worth on such a meaningless indicator is a waste of time and energy.

4. Cover the Mirrors

No, you’re not in mourning, but if you know you’re going to spend hours in front of the mirror body checking, just cover up all your full length mirrors and trust that you look awesome! Stick some positive affirmations around the mirrors you keep uncovered to remind yourself that how you look has nothing to do with the kind of person you are.

5. Reframe!

When you find yourself saying something negative about a body part (i.e. my thighs are massive), turn it around and force yourself to say something about that body part that you appreciate (your thigh muscles help you excel in your sport). It may seem like a silly exercise, but the more you do it, the more you’ll find yourself automatically reframing your thoughts.

6. Appreciate Your Body

Think of all the awesome things you can do now if you’re at a healthy weight, or that you could do when you were at a healthy weight like remember what you just read, hold a conversation, walk up a flight of stairs, or go to the gym and lift weights. Could you do that when your body was not properly nourished?

7. Move!

Cultivate a practice of some sort of movement that you enjoy. Maybe you take up jogging or join an ultimate frisbee league or get into yoga. Movement to feel good rather than look good really helps you appreciate what your body is capable of. (See more on Cultivating a Healthy Relationship with Exercise in Recovery).

8. Do What You Love

What do you enjoy doing? Whatever it is, do you feel bad about your body while doing it? Chances are, you’re so absorbed in whatever the activity is, and you don’t have the mental capacity to focus on your body. Keep yourself distracted with activities that bring you joy.

9. Talk About It

Sure, we’ve all experienced weight changes in our lives, so you’ll have plenty of people to empathize with you, but your story is also unique. And how you feel is unique. So tell your story and ask for support, as needed. Whether it’s your therapist, your dietitian, your partner, your friends, or the internet; get it out.

10. Unfollow Negativity

Speaking of the internet, unfollow, block, or ignore anyone who either directly puts you down (that’s a given) or makes you feel uncomfortable about your body.
Remember, too, that what people are posting online are highlights of the best parts of their life and everything can be digitally altered.

11. Unfollow Negativity IRL

Do you have a co-worker who is always bashing her body? Or do your friends always talk about other girls’ bodies behind their backs? If you can’t redirect the conversation, spend less time with these people. You don’t need that negativity.

Lastly, this is an ongoing process, and you’re not going to accept your body overnight. Some days will be okay, and some will be incredibly difficult. But body acceptance is possible no matter what you weigh. And your weight is never reflective of your worth.

As always, bring your specific concerns to your therapist or dietitian.



Recovering from an eating disorder or chronic dieting? In search of an experienced eating disorder registered dietitian in the Centerport, New York area or virtually? Send Christina an email to learn more about 1:1 nutrition therapy sessions!

Published by Christina Frangione, MS, RD, CDN, RYT

Christina Frangione, MS, RD, CDN, RYT is a Registered Dietitian Nutritionist serving the Long Island, New York City, and New York State areas helping clients with eating disorders and disordered eating recover their relationship with food and their body. She utilizes a Health at Every Size® approach and supports Intuitive Eating and knows that while she is the food and nutrition expert, you are the expert of your body and life.

5 thoughts on “11 Tips for Coping With Significant Weight Changes

  1. Loving the articles you are posting here. Weight is, no doubt, a huge topic in this day and age, and we feel like we need to adhere to so many standards, which is why it is always good to talk about it. I’m a big supporter of unfollowing all the negativity, and to start being happy with who we are. Great article.

    Would you be interested in sharing your work on Creators.co? I’m currently on a personal mission to expand certain sections of the platform, and i’m therefore looking for people with an interest in writing, who are looking to increase their readership and would like their voice to be heard. Let me know if you’d be up for that. Feel free to shoot me an e-mail for more information, you can find my contact details on my blog. Would love to hear from you.

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