I Am Fat! What Are the Reasons That I Am So Fat?

Written by: Ankita Kathad – MA (Clinical Psychology)
Last updated date : February 16, 2023

Every day, we look at a mirror at least once. Many of us feel good and confident. However, a lot of us feel sad and dejected. This can be due to our body weight. We may look in the mirror and say, “I am so fat!”. We may ask “Why am I fat?” Thinking about body weight can make overweight people very sad.

Our society is obsessed with looks. Society prefers a lean figure. The young generation is very concerned about body weight. Comparison with social media photographs leads to dissatisfaction. People believe that they cannot live up to the ideal images given.

For many, being overweight is just an eating issue. However, it is also related to biological and psycho-social causes. This article explores the feelings of fat people and the causes associated with it.

“Practical and insightful” David

70 sections

6-Weeks Self-Paced

  • Educational Content
  • Quizzes
  • Self-reflection material
  • Suggestions & feedback
  • Worksheet, tips & tools to use
$9.00 $12.00

25% discount


Chapter 1:

What Does Being Fat Mean?

A body mass index of 25 is overweight. When we eat too much and live an idle life, we may turn fat. Consuming more calories and not burning them can also make us fat.

The media portrays size zero as an ideal body type. People feel dejected when they don’t match it. Additionally, the definition of overweight is subjective. While some cultures appreciate a round figure. Some propagate a thin figure.

Some parents may put a lot of pressure on children to achieve a certain weight. Peer pressure and images on social media can make a healthy person feel that they are fat. Teenagers who are going through puberty feel fat in comparison to their peers who have not entered puberty yet. Compared to men, women report more weight gain.

Chapter 2:

What Does Being Fat Feel Like?

  1. Insecure: Overweight people feel insecure about their looks. They search for clothes that make them look thin. They avoid talking about food. People judge them for their weight. Overweight people are subjected to comments such as,’ You’d look great if you were thin’, ‘Nobody will love you if you are fat. These comments make them feel very insecure.
  2. Depressed: They battle a range of emotions such as sadness, anger, or hurt. They engage in many weight loss plans and feel t ired of trying. They blame themselves for their weight. When we are sad, it is difficult to stay motivated for any weight loss program. Overweight people tend to spiral into a cycle of negative emotions. They tend to eat more due to stress. They further gain more weight.
  3. Anxious: In social events, fat people worry about their food intake. They fear people’s opinions. They fear that they will be rejected. On stage, they feel nervous about people making fun of them.
  4. Low self-esteem: Fat people often suffer from low self-esteem due to frequent bullying and rejection. Being fat can affect self-confidence. This is because they are often rejected for being fat. They are always hyper-vigilant. They feel people are only observing their bodies.

Chapter 3:

Why Am I Fat?

Eating habits are only one cause of being overweight. Social, cultural, and psychological factors contribute to this problem. Let us discuss a few.

  1. Psychological causes: Sadness or nervousness can lead to disorders such as binge eating or bulimia. People in this condition indulge in stress eating. Trauma or marital problems can lead to stress. Which can cause binge eating. People eat to cope with stressful thoughts. When people are demotivated, they avoid self-care and exercise. Negative beliefs such as ‘I can never be thin’ demotivate overweight people. Low self-esteem leads to self-defeating thoughts. This includes, “I am fat and ugly”, and “I can never look thin”.
  2. Social causes: Lack of nutrition can cause weight gain. Moreover, being born in a poor society can affect body weight. Financial stress can cause people to overeat. Poor people may rely more on a carb-based diet. Low-quality oil can lead to weight gain. People may not have access to gyms or sports grounds.
  3. Cultural factors: Media promotes a thin body frame. People wish to become like size zero models. Media also shows an unreal picture of a perfect body. Due to this, people have a negative self-image. They tend to fall into a cycle of thought on ‘why am I fat?’
  4. Biological conditions: Some diseases lead to weight gain. These diseases are hyperthyroidism, polycystic ovarian syndrome, or diabetes. Side effects of some medications can also cause weight gain.
  5. Globalization: Fast food has led to an increase in the intake of oily food. People prefer pizzas and burgers over healthier options. Irregular eating patterns such as night eating can lead to weight gain.

Chapter 4:

How to Stop Feeling Bad about One’s Body Weight?

We know that genetic and psychological reasons are related to obesity. Being overweight is certainly a health risk It is important to maintain a healthy weight. Some tips can help people achieve their goals.


It is important to accept one’s body type. Once we accept our body we feel confident to work on it. It is important to know factors such as body type, metabolism rate, and body mass index. This awareness helps to prepare a good weight loss plan.

Managing Mental Blocks

Therapies like cognitive behavior therapy help people control negative thoughts. When they feel more in control they can regulate their eating. When their mood improves they feel motivated to exercise. Thoughts like ‘I am fat and I can never lose weight’ can be replaced with positive thoughts. Positive thoughts can include, “I am working hard.” “My body is perfect”

Goal Planning

We can set reasonable and achievable goals to lose weight. Self-help journals with specific goals and affirmations for self-love are a good start. We can set reminders to achieve the goals. This can improve body image and self-confidence. We can also analyze the progress. Analysis can help us make changes to the plan if required.


We can say nice things to ourselves to improve our mood and confidence. When we catch ourselves in a negative spiral of “Why am I fat”, we can appreciate the efforts we have taken to lose weight. Self-care exercises like engaging in hobbies, or eating a favorite meal after dieting can improve mood. Instead of calling mean names and criticizing ourselves, we can treat ourselves with love and care.

Focusing On Other Aspects of Life

Maintaining a healthy weight is important. However, it is also important to focus on other things in life. Shifting focus from body weight to other aspects helps us appreciate the factors that are equally important in life. We can focus on our strengths. We can also focus on our careers.

Seeking Expert Advice

Talking to a nutritionist or a habit coach can help people reach their desired goals. If weight gain is due to mood issues, talking to a counselor can help. We can also talk to yoga instructors or fitness experts. They can suggest exercises that are curated for specific body types.

Managing Eating Habits

It is important to not engage in stress eating. Following an achievable diet plan is useful. Setting small reminders to eat in moderation helps regulate food intake. Pasting positive affirmations can improve eating habits.

Having a Support Group

Having a group of people who care and support can help in the weight loss journey. Joining a group that is engaged in similar goals can be motivating. Such a group can push people when they feel stuck. Self-help guides and motivational videos can increase positive body image.

Finally, body image is dependent on our perception, feelings, and thoughts about our bodies. We all can feel overwhelmed by our body weight at times. Expert help can help us stay motivated and on track.

At Epsychonline, you can find many courses that focus on body image issues and binge eating disorders.

"Practical and insightful" David

70 sections

6-Weeks Self-Paced

  • Educational Content
  • Quizzes
  • Self-reflection material
  • Suggestions & feedback
  • Worksheet, tips & tools to use

$9.00 $12.00

25% discount