FAT is NOT a feeling.
“I feel so fat.”
You’ve probably said it before.
Maybe you’re feeling it right now.
I’ve definitely said it before (a lot).
And for a long time, I thought that was the feeling.
But here’s the thing:
Fat is not a feeling.
Fat is a natural part of our bodies.
We all have body fat. We need body fat.
Somewhere along the way, we’ve learned to use the word “fat” as shorthand for something painful.
…but what “I feel fat” usually actually means is:
I feel uncomfortable.
I feel disconnected from my body.
I feel bloated.
I feel ashamed.
I feel exposed.
I feel out of control.
I feel unlovable.
I feel like I’m not enough.
But none of those feelings are the same thing as fat.
Sometimes what you’re feeling might actually be physical.
Feeling full, bloated, heavy, puffy, or physically uncomfortable? Super relatable.
Those are realbody sensations.
And if that’s what’s coming up, it’s worth taking a gentle look at what you’ve been eating, how you’ve been sleeping, your stress levels, where you are in your cycle, your digestion, your hydration, and anything else that might be contributing to physical discomfort.
But the moment “I feel bloated” turns into “I feel fat,” we’ve usually crossed from body awareness into body shame.
And that matters, because when we say “I feel fat,” we usually start trying to fix our body instead of tending to the actual feeling or sensation.
We restrict.
We spiral.
We criticize ourselves.
We promise to “get back on track.”
We decide our body is the problem.
But what if your body isn’t the problem?
What if there’s an emotion asking to be named?
Because the truth is, people in larger bodies can be happy, healthy, confident, loved, and fully alive.
And people in smaller bodies can be miserable, disconnected, anxious, and deeply unkind to themselves.
Your body size does not automatically determine your worth, your health, your confidence, or your happiness.
And diet culture has made a whole lot of money convincing us otherwise…
So instead of judging yourself for saying “I feel fat,” try pausing and asking:
What am I actually feeling right now?
Maybe it’s anxiety.
Maybe it’s shame.
Maybe it’s loneliness.
Maybe it’s discomfort.
Maybe it’s comparison.
Maybe it’s the feeling of being out of control.
Maybe it’s the old belief that your body has to look a certain way before you’re allowed to feel good in it.
Once you can name the real feeling, you can start asking a much better question:
What do I need right now?
Not:
“How do I lose weight as fast as possible?”
“How do I punish myself back into control?”
“What’s wrong with me?”
But:
Do I need comfort?
Do I need rest?
Do I need reassurance?
Do I need to eat enough today?
Do I need to talk to someone?
Do I need to stop body-checking?
Do I need to put on clothes that actually fit my body today?
Do I need to cry, journal, walk, breathe, or be held?
That’s where the real work begins.
Not in shaming yourself out of the feeling.
But in getting honest enough to understand it.
So the next time “I feel fat” pops into your mind, try gently replacing it with:
“I’m noticing discomfort in my body.”
“I’m feeling anxious.”
“I’m feeling disconnected from myself.”
“I’m feeling shame, and I want to understand why.”
“I’m having a hard body image day.”
Here’s a Feeling Circle to help you out if you’re having trouble identifying your emotions:
I hope you found this helpful! Now, go feel your feelings, you beautiful and complex human being :)
If you’re looking for a safe space where you can learn how to let go of dieting for good, enjoy food without guilt, and turn exercise into something you love to do rather than something you “have” to do, submit a client application to get in contact with me! I work with clients virtually all over the world, helping those who are frustrated with dieting and want to change their relationship with food and themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By recognizing the interdependent roles of mindset, nutrition, and movement I educate and hold my clients accountable for achieving their health goals through lifestyle and behavior adjustments with an emphasis on self-care. Together, we navigate the contradictory world of nutrition through intuitive eating, practice mindful movement, and implement small mindset and lifestyle shifts that empower them to be their best selves in the easiest way possible.
