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How to Get Over Your Weight Gain Insecurities

Updated on June 19, 2013

Oops! I Gained Weight...


How to Deal With Weight Gain

I've gained weight. When it first happened, I didn't know quite how to handle it. Rather than confront the situation, I ignored it. The pounds crept on.

I became a stress eater.

Looking back on it, I understand that I ate in response to stress. As a new freelance writer, I was inexperienced with managing and juggling my deadlines. Crackers, potato chips, carbohydrates, chocolate - these became my constant companions.

On some nights, I would stay up really late trying to finish up a project that I had either procrastinated or had no choice but to cut pretty close to the deadline. And guess what? I ate my way through them while I was writing. I really don't want to know how many calories I would consume in a sitting.

At first, this weight gain really bothered me. As I reached for more food to help soothe the stress of having gained weight, I realized that I needed to change my attitude. It is in doing this that I understood one very important fact:

I couldn't move forward and lose weight until I had come to terms with the weight gain.

Healthy Attitude About Food

Not only that, but I needed to develop a healthy relationship with food. I am happy to say that I did just that. Each day I focus on eating three meals that are as healthy as possible with optional healthy snacks. I eat things that aren't good for me sometimes, but I don't worry about it.

One thing I need to work on is eating at night. Sometimes I eat dinner a little too early and end up eating at night.

Am I losing weight? Yes. It's a slow but healthy weight loss. And the first step was to like how I look as is. I really believe weight loss won't happen in a permanent way until that happens.

Recent Weight Gain?

Have you gained weight?

See results

Evolution of Beauty

Like Yourself for Who You Are

Have you gained weight? Do you need to lose weight? Don't reach for the latest fad diet just yet. In fact, don't turn to fad diets at all. The goal is to lose weight in such a way that fosters a healthy body image and good eating and exercise habits.

Fad diets have the opposite effect. They make you feel as if the results will be miraculous but the diets end up making us feel hungry and frustrated because of the impossible demands. So we lose our focus and continue on with our destructive habits.

I have a better idea. Instead of choosing a diet - we can simply work on liking ourselves for who we are. Here are some ideas that can really help. Don't worry - you'll work on losing weight - but this is an essential step.

  • Clean out your closet. I didn't start losing weight in earnest until I gave away all the clothes that didn't fit me. Once I released my thinner self, I knew I could move forward in life and maybe become that again.
  • Buy new clothes. One never knows how long it will take to lose all the weight. Perfect excuse to go shopping, don't you think? I had so much fun buying new clothes that it put a smile on my face and improved my mood considerably.
  • Visit the spa. Get a massage or a facial. Take a dip in the hot tub. Go in the sauna or steam room. A good old fashioned spa visit puts us in touch with our bodies. It makes us feel good in our own skin. When we feel good, we look good. Do this as often as you can.
  • Look in the mirror. Make it a point to look in the mirror. You can do this naked if you want. Get acquainted with who you are and what you look like. Chances are you look very good. Let the image of what you look like in your mind match up with how you really are on the outside.

These are things that I still do on a regular basis. The goal is to get yourself to the point where you like yourself and have confidence no matter what your size is.

These are the three big things I did

Enjoy the Weight Loss Process


Make Positive Changes for Better Self Image

Have you ever gone a diet? I learned the hard way that this isn't the best way to drop pounds and have the weight loss last. The process is always the same. I follow a diet for about a week. I actually lose some pounds. Then, I drop the diet and gain all the weight back. Sometimes I gain more.

At least, this is what things were like for me before I wised up.

Instead of using the word "diet" I just told myself that I was going to focus on building healthy habits. I cleaned up my diet. I started exercising more. All told, I've lost five pounds so far but I have kept it off. I have also lost my urge to overeat. It's a long, slow process but I feel this is the best way to lose the weight and keep it off.

Here are some things to try

  • Food journal. Keep a food journal for about a week so that you can become aware of what you eat and when you eat it. You don't even have to change anything. Once the week is up, flip through it to see if there is anything you can change. Make changes slowly.
  • Three meals a day. This is one thing that has really helped. I focus on eating three healthy meals a day. When I sit down to eat a meal, I think about hen,what my last meal was like. I make my food choices that way. For example, if I ate pasta for lunch, I will likely (hopefully) have a salad or a meal with a lot of vegetables in it for dinner.
  • Move each day. Once I stopped trying to follow a set workout plan, I found that exercise became a lot more enjoyable. My goal is to find a way to move each day. Anything goes - walking, cleaning, dancing - sometimes I go to the gym. It doesn't matter - I just pay attention to my body and what it needs or simply what I feel like doing.

Weight gain isn't a bad thing. What is important is having a good body image and maintaining your self confidence. Then, simply think about ways to make your body healthier and you'll find that the weight loss will happen naturally.

What do you think?

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    • ThoughtsWriter profile image


      4 years ago from America

      There's nothing wrong with gaining a little weight!

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      You just listed some of my favorite foods! Congratulations on your success. I love vegetable curry.

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Welcome. :-) I am so glad you enjoyed my tips and advice!

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Thank you for stopping in! I am glad you enjoyed it. :-)

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      In an ideal world, this is what I would have done - but I have a lot more to lose at this point. Way to go on such a winning strategy.

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      I am not gonna lie - fantastic abs would be nice! ;)

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Emotional eating is something I struggle with, too. The journal and being okay with myself are two things that have helped me quite a bit.

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      I hope it does inspire you! I work from home as well and I know that losing weight isn't easy in those circumstances. My strategy is to just focus on eating healthy and moving enough and I am hoping it will work out.

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      I am glad you enjoyed it! Gaining weight isn't a big deal. ;)

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Thank you so much for the feedback!

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Don't hide from the mirrors! You're wonderful just as you are. :-)

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Dieting is so ridiculous - it causes WAY too much stress. Eating healthy is the way to go.

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      I am so glad you found it useful!

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Thank you! I am glad I wasn't preachy - that's great feedback. I didn't want to be - I just wanted to be helpful.

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Thank you so much for stopping in to comment! That's exactly what I believe, as well. For me, I need to be okay with where I am at before I can justify losing weight.

    • just helen profile image

      just helen 

      5 years ago from Dartmoor UK

      This is a great hub! Thanks for sharing!

      I have struggled with my weight all my life, though never seriously overweight. Never more than about 28 pounds over.

      Recently I have lost 12 pounds and I fell into it by accident! I began eating a large bowl of muesli with skimmed milk for breakfast. It left me feeling stuffed, and I didn't need to eat until dinner, which was just a simple meal of, say, fish or chicken with veg or a vegetable curry. If I felt peckish in the afternoon I'd eat a banana and have a cup of tea. In fact tea was unlimited. Just don't have sugar!

      So I'm carrying on with this successfully and would like to lose another 12 pounds ... Thanks again for the hub!

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      5 years ago from New Delhi, India

      Congratulations for getting HOTD!

      Well written and well deserved, because you touched some of the practical points involved in weight management. You have suggested some very useful tips here.

      Self discipline and willpower play an important role in weight management, I believe.

      Thanks for sharing this useful hub!

    • dghbrh profile image


      5 years ago from ...... a place beyond now and beyond here !!!

      Congrats for HOTD :-)

      Very useful and interesting hub. The easy and simple approach to the topic is commendable. Systematic as well as very fundamental tips are awesome. Thank you for sharing and shared too. Votes +++++++++++

    • Thelma Alberts profile image

      Thelma Alberts 

      5 years ago from Germany and Philippines

      Congrats on the HOTD! I have not done any diet at all. I just eat more healthy foods like vegetables and salads and lesser carb foods everytime I think I gain weight. Thanks for sharing this well deserved hub of the day hub.

    • Mark Johann profile image

      Mark Johann 

      5 years ago from Italy

      I have never thought I can be happy doing what I like in dieting and exercising. Sometimes we feel frustrated of the length of time just to get those abs.

      Thanks for the wonderful tips. I am always sitting in front of my computer and wondering when will I start again to stay fit and exercise.


    • OMGirdle profile image


      5 years ago from United States

      Fighting weight gain is a constant battle. I appreciate your advice of "liking yourself for who you are." I am an emotional eater and although that is unbecoming, I have to like myself to change myself. The food journal is a good idea. And losing weight slowly is the best way to keep it off. Your hub was well composed and the subject matter usable for the greater audience. Congratulations on HOTD. Voted up!

    • Victoria Lynn profile image

      Victoria Lynn 

      5 years ago from Arkansas, USA

      That was great advice. It's just hard for me to be disciplined. I work out several days a week, but I eat whatever I want and drink too much wine. :-) I need to lay off that for a while. I'm keeping my clothes to try on when I lose weight. I don't need many. I mostly work from home, and I can't really afford more right now. It will be fun to try them all on again when I meet my goal--if I ever do! I haven't even weighed in years, so I don't know how much I want to lose! I liked your article, though, and maybe it will inspire me some. Thanks!

    • freeradicalsteve profile image


      5 years ago

      Well done. This hub outlines a paradigm shift in thinking about weight gain and weight loss. Power to you!

    • rose-the planner profile image

      rose-the planner 

      5 years ago from Toronto, Ontario-Canada

      This was a sensible and insightful article! I thought you offered some excellent tips that encourage realistic goals. Thank you so much for sharing and congratulations on HOTD. (Voted Up) - Rose

    • pstraubie48 profile image

      Patricia Scott 

      5 years ago from sunny Florida

      Unwanted pounds have been and continue to be a struggle for me. I try to eat healthy but am not always faithful so that is on me. I do walk each day so that is a good thing. Recent stress has caused me to stray from healthier eating but I have resolved to really work on this. At this point I hide from mirrors which I do not like to do.

      Thanks for sharing this....I needed to read this today. Angels are on the way ps

    • lmlynde profile image


      5 years ago from Nevada

      Great article helping us on how to deal with all of the thoughts and unwanted pounds that come visit, but, aren't easy to get rid of!! At 51, I have to do the diet thing like I always have most of my life, however, I have to add more than 3 walks a week for an hour instead of 45 minutes! Thanks for the encouragement to keep going! Voted UP!

    • azrestoexp profile image

      Arizona's Restoration Experts, LLC 

      5 years ago

      Great hub - Helpful suggestions and encouragement. DIET should not be a part of the English language. I think it's the number one reason people fail. The resolve to "eat healthy" is so much better. We'd all have success if we would remember, "all things in moderation". Voted up.

    • starbright profile image

      Lucy Jones 

      5 years ago from Scandinavia

      Very useful hub and well deserved HOTD. Voted up and shared. Thanks for sharing this invaluable info.

    • tillsontitan profile image

      Mary Craig 

      5 years ago from New York

      First, congrats on your HOTD!

      This is a good, sound hub for losing weight. Insecurities play a large role in some of our binge eating. You didn't go overboard or get preachy and kept things person so it was easier to relate to ;) Well done my friend.

      Voted up, useful, and interesting.

    • purl3agony profile image

      Donna Herron 

      5 years ago from USA

      This is a great hub! I listen to my friends talk about their latest diets, but none of them lose weight and keep it off. I think a healthy, balanced diet with regular physical activity is the only way to really change your body and change your thinking. Thanks for sharing! Congrats on your HOTD!!

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Thank you so much for your comment. I have learned that I am only able to lose weight when I am okay with who I am in the present. Otherwise, I make poor dieting choices.

    • HeatherH104 profile image


      5 years ago from USA

      I really like your take on this. People who love themselves and have confidence are the most beautiful. It's hard for me to look at old pictures where I was very thin, so I'm still working on accepting where I am, but it's great to know I'm not alone.

      Great hub!

    • kohuether profile imageAUTHOR

      Katherine Olga Tsoukalas 

      5 years ago from New Hampshire

      Thank you so much Pamela! I did a bit of emotional eating today. I managed to put a stop to it before it got out of hand, though. I've come a long way! :) I sincerely wish the same for everyone else out there in my predicament.

    • Pamela99 profile image

      Pamela Oglesby 

      5 years ago from Sunny Florida

      It is so easy to pack on the pounds when you are stressed. I like all of your good suggestions to get back on track.


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