I’ve noticed that dealing with weight insecurities can be tricky because so often, we don’t even realize how much they shape our behavior.

I’ve been there—feeling uncomfortable in my own skin, finding ways to cover it up, sometimes even pretending like it wasn’t happening.

The funny thing is, these habits we fall into—whether it’s avoiding mirrors or skipping meals—tend to sneak up on us.

And, for many of us, we’re not fully aware that our insecurities are driving the show. So, let’s unpack some of these behaviors and see where they lead.

1) Over-clothing

People who are insecure about their weight often resort to a classic tactic—hiding their bodies under layers of clothing.

This behavior is a way to shield themselves from perceived judgment or criticism about their weight.

It’s a protective measure, a sort of armor against the world.

Research supports this, particularly among higher BMI women, who tend to anticipate social rejection when their weight is visible.

A study tested this “rejection-expectation pathway” and found that higher BMI women, when their weight was seen, experienced negative psychological effects such as lower self-esteem and increased self-consciousness.

This aligns with the protective behavior of over-clothing, as individuals try to avoid the judgment they fear will come when their bodies are visible.

2) Skipping meals

I remember a time when I was particularly conscious about my weight. It started affecting my eating habits, and I found myself skipping meals regularly.

I convinced myself that I wasn’t hungry or simply too busy to eat.

Looking back, I can see this was a way of exerting control over my body, trying to manage my weight through denying it sustenance.

This isn’t healthy behavior, and it’s a common sign of weight insecurity.

It’s okay to want to manage our weight, but denying ourselves the nutrition we need isn’t the answer. 

3) Negative self-talk

Another common behavior is negative self-talk, which often manifests as criticisms about one’s own body. This might be verbalized in conversations or kept as internal thoughts.

Comments like “I’m too fat,” or “I hate my body” are examples of this.

The harsh reality is that these words can have a profound effect on our self-esteem and body image.

4) Over-exercising

Maintaining a healthy exercise routine and obsessing over workouts are very different things.

People dealing with weight insecurities often cross that line, using exercise as a form of punishment or control.

They might spend hours at the gym or engage in intense workout sessions, even when their body is crying out for rest.

At some point, it becomes a compulsion driven by fear and insecurity rather than a genuine motivation to stay healthy.

5) Fearing food

Food should be a source of nourishment and enjoyment, but for those dealing with weight insecurities, it can become a source of fear.

They might worry about every calorie, obsess over nutritional information, or feel overwhelming guilt after indulging in a treat.

In fact, research shows that weight stigma can lead to maladaptive eating behaviors, including unhealthy relationships with food.

According to a study by Major et al. (2014), higher body-weight women exposed to weight-stigmatizing media were more likely to consume more calories afterwards, indicating how the stress from stigma can disrupt normal eating patterns.

This fear can rob the joy out of meals, turning them into a battleground where they’re constantly fighting against their own desires and needs.

It’s heartbreaking to see food—something so essential and often celebratory—become a source of stress and anxiety.

6) Body checking

I used to find myself constantly checking my body in the mirror, pinching certain areas to see how much fat I could feel, or comparing my body to the bodies of others.

This compulsive behavior, known as body checking, is a common manifestation of weight insecurities.

It’s a way of scrutinizing and monitoring your body, often leading to negative self-assessment and further fuelling insecurities.

7) Avoiding social situations

People struggling with weight insecurities often avoid social situations where they feel their bodies might be judged or compared to others.

This can include parties, beach outings, or any gathering where food is involved.

Research supports this behavior as a direct consequence of weight stigma.

According to an article by American Psychological Association, weight stigma can lead to social isolation, as individuals facing size-based discrimination are often more likely to avoid public and social environments.

The fear of judgment or negative treatment from others can make even simple gatherings feel overwhelming.

The article highlights that weight-based stigma isn’t just a social challenge; it’s a public health issue, causing both emotional and physical harm to those affected, pushing them further away from social engagement and support networks.

8) Seeking constant reassurance

When people are insecure about their weight, they often seek validation and reassurance from others. They may constantly ask questions like “Do I look fat?” or “Does this make me look big?”

These questions are not just about seeking an opinion, they’re a plea for reassurance, a need to be told that they’re okay despite their insecurities.

But the truth is, the most important reassurance should come from within. It starts with accepting and loving ourselves for who we are, not what we look like.

In conclusion: Love your body

Coming to terms with weight insecurities is like peeling back layers you didn’t even know were there.

I’ve learned that we often don’t give ourselves enough credit—our bodies are strong, resilient, and deserve a lot more love than we tend to give.

But the hardest part? That’s realizing it starts from within.

I keep thinking back to something Audre Lorde said: “Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.”

It’s a reminder that self-love isn’t just a nice idea—it’s essential. When we start to shift our focus away from the scale and toward appreciating all that our bodies do for us, that’s when the real change happens.

It’s not always easy, but step by step, we can rewrite the story and celebrate ourselves for who we are, not just what we look like.