Although real, this pathology is still little-known today and often misunderstood. Like any anxiety disorder, however, this apprehension can have serious repercussions on health and daily life. That’s why it’s so important to combat it. The first step, of course, is to recognize the feeling. The problem becomes even more serious when you’re unaware that you’ve developed this same thought pattern. And on the other hand, it becomes easier to overcome any obstacles when you accept your condition.

Fear of losing weight: where does it really come from?

Eating disorders are not just a question of energy balance. That is, wanting to establish a certain balance between calories ingested and expended. In reality, it’s more often than not a mental state that has gradually become entrenched in our habits. There is also almost always a psychological element at the root of the obsession. All of which is to say that this anxiety represents a malaise that first takes root in the head.

And there are many personal reasons for being afraid of losing weight.

A negative body image causes a lack of self-confidence. We then choose to keep our “extra kilos/pounds” in order to please people. This may seem contradictory, but people who don’t feel good about themselves may see their shape as their only asset. And although they may not be satisfied with their appearance, they still prefer this solution to losing weight.
Traumatic antecedents. Let’s face it. We don’t just use food to ensure our daily nutritional intake. The fear of losing weight often arises when we don’t want to lose the comfort it offers in difficult situations. Some people also use their curves as a defense system. They unconsciously believe that their body will protect them and prevent any misfortune from happening again.
Fear of the unknown. Some people are apprehensive about seeing the thinner version of themselves. The shape represents what they already know, so they feel comfortable with it.
Fear of seduction. This is a rarer case, but the extra kilos can also form a protective barrier. Here, the fear of losing weight is a way of protecting oneself from unwanted attention.

Is this a case of dysmorphophobia?

Human beings are often very hard on themselves. As we grow older, we tend to develop self-demoralising thoughts. But did you know that, in extreme cases, this self-loathing can actually turn into an obsession? This is known as “dysmorphophobia”. Dysmorphophobia is characterized by a fixation on a particular flaw in our body (often just one part).

The sufferer is afraid of losing weight because he or she is afraid of revealing what he or she wants to hide. Like other phobias, this one generally provokes excessive thoughts and compulsive behavior. But did you know that it also starts with little phrases like “How fat I look in this outfit”, “How I hate my buttons” or “Why don’t I have a marked waist?

We’re used to saying these phrases without really paying attention. And yet, this mindset really does have the potential to lead to harmful consequences if you’re not careful.

CAN THE FEAR OF LOSING WEIGHT BECOME DANGEROUS?
The most important thing to watch out for is psychological. Like fear of gaining weight, anxiety about losing weight can actually influence your behavior. Indeed, how many people find themselves frustrated simply because they can’t meet the draconian beauty standards they’ve set themselves? This “non-conformity to the social model” then leads to chronic dissatisfaction with physical appearance. And that’s when a series of negative thoughts arise.

Let’s start with the fear of rejection that a change in weight can provoke. Let’s not forget that the fear of losing weight stems from an underlying problem. In this case, you’ll modify your behavior so that your loved ones or partner don’t turn away from you. You’ll make immeasurable efforts to keep pleasing those around you. This will lead you to put other people’s needs before your own. And worst of all, you’ll end up feeling guilty about putting someone else’s needs ahead of your own.

You’ll also focus your time and energy in the wrong place in order to feel comfortable. You give more importance to the fear of losing weight. Instead of enjoying yourself and thinking of your health first, you look for every possible solution to transform your body and lifestyle. Sometimes, you may even continue to “binge” or force yourself to eat to the point of obesity.

Needless to say, this attitude can really jeopardize both your physical and psychological well-being. After all, it’s a heavy weight to carry around. It can even be the source of chronic stress that will undeniably spoil your day.

How can the fear of losing weight be overcome?

Fear of losing weight is very similar to fear of gaining weight. Both follow the same pattern of wanting to control your figure. They also have their origins in the inner voices that whisper to you that you’ll never be happy or beautiful enough if you don’t maintain a certain body shape. In this way, they will mislead you into thinking that your value depends largely on your physical appearance.

For all these reasons, it can be a very good idea to first reformulate your inner critic before looking for any solution to your fear of losing weight. You may also need to treat eating disorders, which are sometimes accompanied by social anxiety. A number of alternatives may be useful in this case.

BEHAVIORAL THERAPY
As we’ve already seen in the article on loss of appetite, cognitive behavioral therapy is particularly indicated in the treatment of an eating disorder. After all, the fundamental psychopathology of these problems is based on overestimation of physical appearance and weight. Cognitive science thus plays an important role in this process. What’s more, the effectiveness of these sessions on the fear of losing weight or putting on weight is widely recognized in the field of psychological medicine.

Different techniques can be employed in this case, but in the majority of cases, the objective always remains the same. That is, to help you interact with your thoughts and better understand your feelings and behaviors. Depending on your needs, your therapist will develop strategies to change or reverse your thought patterns. You can modify your reactions to fear and get rid of unhelpful habits.

INTERPERSONAL THERAPY
Interpersonal therapy (IPT) may also be indicated in the fight against the fear of losing weight. Initially based on the theory of belonging, it is now applied in many areas of psychology. More concretely, the approaches used all take into account the impact of your emotional and mental health on your daily life. This idea originated in the work of American psychoanalyst Harry Stack Sullivan, who believed that an individual’s personality was strongly influenced by his or her interpersonal relationships.

Problems at this level eventually lead to other psychological concerns, including eating disorders. In any case, this technique focuses on 4 aspects that may be at the root of the fear of losing weight. Worth knowing:

Inner and outer conflicts;
Role transaction;
Unresolved grief;
Social isolation or any difficulty in maintaining healthy relationships with those around you.

SOPHROLOGY
Sophrology, like any approach aimed at overcoming painful sensations and psychological discomfort, can also work very well in this case. Its aim is to help you reconnect with your body and your feelings. Often, people suffering from this kind of problem have effectively stopped interacting with their feelings altogether. To overcome the fear of losing weight, it’s essential to stay in touch with your needs. Well, during the sessions you’ll be asked to focus on your emotional state through personalized relaxation exercises.

In any case, you should always be aware of the impact your unhappiness has on your life. Fear affects not only your weight, but also the quality of your relationships. If you’re constantly trying to please others, you’ll feel exhausted and won’t have a “circle of support” to fall back on.

What can you do to stop being afraid of losing weight?

While the help of a mental health professional is essential in this case, it certainly doesn’t prevent you from adopting better habits with regard to not only your behavior, but also your thoughts. One of the most important things you can do on your own is to realize that you are responsible for this situation. It’s a hard truth to accept, but you won’t get anywhere if you’re always making excuses or attributing your condition to something external.

Besides, you are the master of your life. So take back control. Don’t let your fear of losing weight dominate you and dictate your actions. Taking responsibility means recognizing the impact of your behavior. If you keep blaming someone else or something else, you’re giving up your power to change anything. And if you don’t change anything, then your life will remain the same. Your days will always be punctuated by frustration.

Now that you’ve got the right frame of mind, here are a few more tips.

ASK YOURSELF THE RIGHT QUESTIONS
One thing’s for sure: to defeat an enemy, you have to confront it. So if you want to get rid of the fear of losing weight, you need to take the necessary steps. It can be a frightening prospect, but ask yourself the right questions:

Would you rather gain weight than put your health at risk?
Do you want to let your anxiety get the better of you?
Where will you find yourself in 2, 5 or 10 years’ time if you carry on like this?
Do you see happiness at the end of this path you’ve taken?

STEP BY STEP
There’s no need to hurry. There’s no rush! Give yourself the time you need to make progress. What’s more, overcoming the fear of losing weight requires patience. You certainly won’t be able to change your habits overnight. You need to take things one step at a time. In fact, we’ve already seen the importance of changing your habits by focusing on one aspect at a time. When you break your goal down into smaller tasks, it will be much easier to achieve.

Don’t rush.
Be indulgent with yourself.
Fill your days with positive affirmations.
And give yourself the time you need to see the first results.

GET SUPPORT FROM A SPECIALIST COACH
It can sometimes be difficult to overcome the fear of losing weight on your own. Fortunately, you can always rely on the support of those closest to you. Share your problem, but choose the right people. People who won’t judge you, but who will support you in your efforts. Of course, you can also ask the help of a dietician to review the basics of a healthy, balanced diet. A health professional can also guide you towards personalized solutions depending on the cause of your malaise. A mental coach or life coach can also be invaluable.