What To Do When You Are Feeling Fat


Written by: Kat Gal

Fat is not a feeling. It’s not, period.

But then why do you feel fat from time to time? And can you feel fat if you actually carry extra weight?

Feeling fat” has nothing to do with your size. Yes, you may be carrying an extra few (or more than few) pounds, but those awful days when you are “feeling fat” still have nothing to do with your actual weight.

“Feeling fat” always has an underlying reason to it. It can be stress, lack of self-confidence or anything else. It can be a deep issue from childhood or just a temporary stressful situation. “Feeling fat” is kind of a catch-all phrase for all negative emotions.

Here Is What You Need To Do When You Are “Feeling Fat”

First, ask yourself what you are really feeling.

  • Are your fearful or scared?
  • Are you overwhelmed or stressed?
  • Are you sad or depressed?
  • Are your hurt?
  • Are you alone or lonely?
  • Are you feeling hopeless or helpless?
  • Are you frustrated, annoyed, or aggravated?
  • Are you angry or upset?
  • Are you uncomfortable?
  • Are you feeling unworthy or worthless?
  • Are you feeling guilty, embarrassed or ashamed?
  • Are you feeling insecure?
  • Are you nervous or anxious?
  • Are you confused, puzzled or lost?
  • Are you troubled or bewildered?
  • Are you feeling desperate?
  • Are you feeling unloved?


Or are you feeling any or many of the above or perhaps something else? Digging deep into how you are feeling can uncover deeper underlying emotions and issues that are beneath your “fat feelings.” Personally for me, when I wake up “feeling fat,” it is usually an insecurity from childhood popping its head in.

Once you know the underlying feelings, accept them.

Feelings and emotions have their reasons for being in your life. It is completely okay to have feelings and to let yourself feel your feelings. It is okay to feel sad, unloved, angry or whatever else. Everyone experiences these things. The more you fight them and the more you try to cover them up, the more they stick around. Instead, welcome them. Feel them. Sit with them.

Process your feelings.

Sitting with your feelings and letting yourself experience them is one of the most powerful things you can do. However, there are many techniques that you can use to process your feelings in a positive manner. Some of these techniques include:


Identify underlying issues and start healing them.

It is possible that some of your negative emotions are triggered by childhood experiences, life-changing events, trauma, grief or any unprocessed negative experiences. It is important to understand possible underlying events, traumas and other underlying reasons and to begin processing and healing them.

The suggestions above for processing your feelings can all be helpful in healing your soul. However, various professional help can be helpful in guiding your process, such as psychotherapists, counselors, life coaches, energy healers and movement medicine practitioners.

Identify your triggers and create coping mechanisms.

If your “fat feelings” surface too often, it is highly likely that there are things in your life that trigger you. Triggers can come in various forms. They can be particular events and situations, certain gestures, certain words, or certain self-talk. You may be triggered by a fight with a loved one, or doing poorly on an exam or at your job, or by being alone, or something completely different.

Once you know your triggers, you will become more aware of them. You can also come up with ways to prevent them and to cope with them. Therapists and coaches can help you with this.

Show yourself some love and change your negative self-talk into positive self-talk.

During those times when you are “feeling fat,” chances are you will start dishing some sort of negative self-talk and go down a slippery slope. “Fat feelings” can often mean that you are lacking self-love and need an extra dose of it.

Be aware of negative self-talk. When you catch yourself, stop yourself and change it into positive self-talk. Use positive affirmations throughout the day. Write down your positive affirmations. Tell yourself “I love you,” “Thank you,” “I accept you” and “You are beautiful inside and out” throughout the day.

Be patient with yourself. Change takes time. Learning to identify negative feelings and triggers takes conscious work. Learning to feel your feelings and create positive feelings in your life takes time. Learning to love yourself is a process – a beautiful and worthwhile journey. Take positive steps every day towards self-love and use these strategies if those “fat feelings” pop up.

How will your create more positivity in your life today? How will your show yourself some self-love? Share your thoughts in the comments below. We would love to hear from you.

No juicer? No problem! Organifi Green Juice is a carefully selected blend of 11 different superfoods including turmeric, spirulina, lemon, mint, moringa and more. It was formulated for busy women and men who are looking for a way to super boost their health and support their lifestyle without spending a lot of time or money in the kitchen. Try it today!


Kat Gal

Kat Gal

Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
Kat Gal


What Our Clients Say*

During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.

-Lynne, Longwood FL

I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!

-Jaclyn, Martinsburg NE
View More Testimonials
*Results may vary by individual

Join The Movement

Mindset MasteryNutritional GuidanceFitness TipsCommunity Support
Join Now