How to Stop Feeling Guilty for Losing Weight

By , SparkPeople Blogger
We talk a lot about all the good things that come with weight loss. There's the lower risk of heart disease, improved cholesterol, increased mobility, renewed confidence, reduced chance of diabetes—the list goes on (and on and on). But parting with pounds can also come with some not-so-positive side effects, many of which go unspoken, disguised or overlooked.
Like weight loss guilt.
Sounds crazy, right? After all, guilt is typically associated with midnight refrigerator raids, fast food drive-thru trips and skipped workouts. Why, then, would anyone feel guilty about successfully losing weight and embracing a healthier lifestyle?

Why Does Weight Loss Make Us Feel Guilty?

Achieving your weight-loss goals can be one of the most exciting and liberating feelings you'll ever experience—and in an ideal situation, everyone in your circle will be just as thrilled with your accomplishment. But as weight-loss therapist Dr. Candice Seti points out, it is common for others to feel jealousy, which can then trigger feelings of guilt in the one who has lost the weight.

"The reality is that most of us have weight-loss goals and most of us don't achieve them, which sets us up for feelings of envy and frustration when we see others achieve them," she explains. "But feeling guilty for achieving your goals does nothing to help you or them."
The guilt is often amplified when multiple people are trying to lose weight together, such as within a couple or alongside a group of friends or co-workers. Even when everyone sticks to the same exercise or nutrition program, other factors—such as metabolism, age and body type—can cause some to lose significantly more or faster than others.
In addition, Dr. Seti says, sharing your weight loss successes with others can sometimes feel like boasting or bragging. "For many, that much self-focus doesn’t feel natural, and can set them up for feelings of guilt."
And positive feedback, even when it's delivered with full support and encouragement, can also trigger misguided shame. "Many people become self-conscious and uncomfortable with comments from others about how great they look," notes Karen R. Koenig, LCSW, M.Ed. Particularly for those who have never felt confident or comfortable with their own bodies, shifting their mindset to accept compliments can be a struggle.
Finally, many people who have changed their lifestyles might feel guilty about the time they have taken away from their families, households, jobs or other personal interests in the pursuit of weight loss.

How to Overcome Weight Loss Guilt

While weight loss might not be the boundless bliss you imagined, you don't have to let nagging feelings of misguided guilt suck all the joy out of your success. With a little mindfulness, you can learn how to squash that shame and embrace your newfound health and confidence.
Be mindful of your audience.
While it's absolutely okay—and even healthy—for you to take immense pride in your weight loss achievement, Dr. Seti recommends keeping your audience in mind when discussing it. "If there are people in your life who are super supportive and prideful for you, by all means, share your joy with them on a regular basis," she says. "But if you find there are others who may have difficulty seeing past their own setbacks in order to feel joy for you, you might not share as much with these individuals."
For those folks, instead of waxing eloquent about how many pants sizes you've dropped, take the opportunity to lead by example, serving as a quiet motivator and inspiration. For example, Dr. Seti suggests offering to go for a walk together or making dinner together so you can show how you cook and portion your food. Share tips and ideas that you think might be helpful, without focusing on your individual results.
"Always keep encouraging and supporting, even if they are having a hard time showing their support for you," Dr. Seti says. "You know you have done well and their issues are their own—they are just having trouble seeing past them."
Take control of how you are feeling.
People may be envious of your weight loss, which can trigger guilt for having something they want. If you tend toward guilt—as many dysregulated eaters do, notes Koenig—this is a time to pay strict attention to how you are feeling.
"Remember that no one can 'make' you feel anything, even though we use the expression, 'they made me feel…' often," she says. "People can try to make you feeling something, but only you can choose what to feel."
Don't make it a competition.
Before engaging in a weight-loss program together with a friend, family member, co-worker or loved one, clinical psychologist Aviva Gaskill, Ph.D, says it's best to set some ground rules—specifically, that there is no "race to success."
While many tend to engage in "friendly competitions" that include regular weigh-ins and incentives for those who lose the most weight the fastest, Dr. Gaskill says this can be a destructive practice and should be avoided.
"Talk with your weight-loss partner about the idea of having a 'personal best' and competing with yourself, rather than competing with each other," she advises.
Have an honest conversation.
If a friend, family member or loved one hasn't lost as much weight as you, your first instinct may be to feign blissful ignorance of the contrast. Sidestepping the topic can lead to the proverbial weight-loss white elephant in the room, though, which could end up putting a strain on the rest of the relationship and perhaps cause irreparable damage.
According to Dr. Gaskill, one of the most significant ways to cope with a sense of guilt is to have an honest conversation with your friend, family member or weight-loss partner. Share how you are feeling, and reiterate your support and encouragement of their goals.
"Always continue to encourage each other's hard work, and really stop to listen to the person if they're complaining about how hard it is for them to lose weight instead of writing off their complaint because of your own sense of guilt," she suggests. "Be honest with yourself that you have this sense of guilt and remember that everybody is different."
Give your health the attention it deserves.
It's easy to feel guilty for missing family game night to make a yoga class, for leaving the dirty dishes in the sink in order to squeeze in half an hour on the treadmill or for neglecting your to-do list in order to spend a Sunday afternoon prepping healthy meals. The key is to recognize that by putting your own health, fitness and wellness first, you are setting a positive example.
Talk to your family about why that morning run or hour spent perusing recipes is so important to you, and how taking that time for yourself is helping you to be a happier, healthier version of yourself. Of course, balance is key, as it’s also not healthy to completely neglect your other obligations.
"Your best bet is to stick with feeling proud of taking caring of your health and compassion for others who aren’t doing it as well," Koenig says. "Moreover, rather than being proud of weight loss, feel proud that you value yourself enough to want to be healthy and have acquired the skills and focus to meet your health goals."
Above all, recognize that what you've done for yourself, your family and your future is extraordinary, and try to be graceful if you sense that others want what you have achieved. The best way to maintain your weight loss might just be staying accountable, staying humble and helping others along the way.

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MIRU110 2/12/2021
Sparkpeople is the BEST BLOG about weight loss. I read it practically every day. I am also happy that I was able to find , because it not only allowed me to lose weight, but also to maintain a great figure, I hope it will help others! Report
RO2BENT 10/17/2020
If you've earned it... Report
KATETK 10/17/2020
This is a problem I can only wish for! Report
Thank you for sharing Report
Thanks for the great article! :-) Report
Good need-to-know information, thanks! Report
There are many people who pass very snide remarks when others lose weight or worse, trying to lose weight.
To these people, I just want to remind them about that line from Bambi....."if you can't say something nice, then don't say nothing at all" Report
Great article! Report
I have a hubby who lost with me, then gained back what he lost, while I’m carrying on. Trying to motivate him, but it’s hard! Report
I love it when someone can tell i lost a bit of weight Report
TY Report
I have never felt guilty but I have had many snide comments about my weight loss. Especially after I hit the 50 pound mark. However, my self esteem has never depended on what others think about me but what I think about me. I am at goal and I only discuss my weight loss if the other person brings it up. Report
thanks Report
Thanks for sharing - gave me somethings to think about! Report
It feels SO good when someone notices yer weight loss! Report
I can't say that I ever felt guilty for losing weight. I found family and friends to be very supportive. Everyone doesn't want to do the hard work that it takes - eat healthy & move more. But that certainly wouldn't make me feel guilty that others don't want to do what I am committed to doing. Report
thank you Report
I am not heavy but I am very careful on what I eat. I try to eat mainly healthy yet people make fun of me because of this. My weight is nobody's business but mine. Report
NO! Never ever ever feel guilty for losing weight! NEVER EVER! Report
Thanks Report
Awesome article!!! Report
Why feel guilty about losing weight I am happy Report
Thank you great article Report
I refuse to feel guilty about anything. Report
I would never describe what I have as "guilt". What does my weight loss have to do with anyone but me? Report
You’ve got to be kidding! i’ve worked too darn hard, for too darn long, to allow anyone to make me feel guilty about losing weight! Take credit for your success, and be proud of yourself! Report
Thank you for sharing. Report
People will want what you have. That's only natural. We're all human. Report
Never felt guilty for losing weight. The only thing that I get is that you need to lose more and they don't even know how much it was a struggle to lose that because I have been on steroids for over 20 years for my lupus Report
Thanks. Report
I never felt guilty fir losing weight. I had a couple friends who ‘broke up with me’ because they didn’t understand my new healthy lifestyle. Funny thing is - I realized they were never really friends, and now that they’re not manipulating me, I’m better off and keeping the weight off. Report
Very helpful article. Thank you! My weightloss focus is about my health, and feeling better while I am living. I feel so much better since I am following my doctor's instructions in eating better and my body is HAPPY with so much LESS PAIN in it since I am CHOOSING much better choices for it!!! Even though I care about other folks, they have to make choices for theirselves. I'm feeling so much better since I stopped letting food push me around and I started pushing it around! !! I'm showing my thankfulness for the body I have by making the best choices I can for it, in any environment I am in. It CAN BE DONE. One step at a time. One choice at a time. One day at a time. I love people, but each one has to make their own choices. I credit Jesus in helping me. but I have to put works(in the choices I make), to my prayers and faith. Report
The comments on this article are even better than the article, BTW. Report
I actually had a neighbor, who I had never even said hi to before, hug me and tell me I looked great. On the other hand, one of my in-laws told me I would disappear if I kept losing weight. I still have 23 pounds to get to MY goal. I didn't listen to anyone else when I was obese, I certainly don't care what they think now. Report
A woman told me that I would "waste away to nothing " if I lost any more weight. My doctor, as well as the weight charts, said I still needed to lose 40 pounds. I went ahead and lost 40 more pounds. I was happier. My doctor was impressed with me. Then she told me I needed to get some weight on my bones. It's a good thing I don't see her very often. Report
Good information. Thanks for sharing. Report
I have experienced some backlash, including comments about being a "good girl." Since I haven't had a drink of alcohol in 27 years, hard fought sobriety, I am also not invited to family vacations and holidays, which continue to be drink-a-thons. On bright side, I have like minded friends at gym and AA, my needs are met by alternative family members. Report
This weekend this happened to me. I was asked if I was "sick"...... WHAT!?! No, I am healthy. I don't understand how people have the audacity to ask questions like that. Report
I like to think of myself as an, "encourager" Report
Good information Report
Interesting Report
interesting article Report
Thank you Report
I guess I wish that there was some acknowledgement (might have missed it) that not everyone works out or eats healthy in order to "lose weight" if they are heavier. Fat shaming is real, and it can be hard as we make healthy choices for ourselves to not unintentionally "pity" other who haven't made the same choices. Bottom line: I'm on my own journey for my own reasons, and I don't need to "teach" others... just like I don't need to worry about their reactions. I can't say how much I can't stand people on a health kick preaching about the bad habits of others, or trying to "encourage" people they think need their wisdom. Let's just all *mind our own business* about the health chocies of others unless they ask for support, and try to be firm and gracious with those (of any size) who can't help but comment on our own journey in unhelpful ways. Report
Thank you for the article. I did not realize that some of the uncomfortable feelings I've experienced over the past year stem from guilt. I did experience uncomfortable feelings as most of my clothing started swimming on my body because I lost so much weight. When I finally bought a couple of smaller sized outfits that actually fit my new body, I was embarrassed and self-conscious because I had not been this small for a great number of years, which made me feel vulnerable and exposed.

I have been working on these feelings and now that I am approaching my 1-year anniversary of having started my life-long health program, I am not feeling as uncomfortable. I am actually embracing my success.

I have experienced weirdness from others regarding my weight loss. Sometimes it feels like jealousy. We should all be supportive of each other's journeys and goals. We can learn a lot from sharing the experience. Report
I agree with what NellJones says. I reach my goal and I don’t feel guilty for it. Anyone else has a problem with it it’s their problem Report