How to Fight Weight Stigma

This week is Weight Stigma Awareness Week (WSAW)! WSAW’s “mission is to eliminate anti-fat bias, which is rooted in racism, to end the resulting stigma, shame, trauma, and discrimination around body shape and size.”

To support this important mission, we wanted to provide this blog with what we can do to fight weight stigma and support body diversity.  This is not an exhaustive list, but the result of a brainstorm of the practitioners here at F&F. We hope this inspires you to continue (or start) pushing back against weight stigma!


·  Language matters!

  •   The words “overw*ight” and “ob*se” are terms that pathologize body size. “Overw*ight” implies that there is a certain weight someone “should be” and being over it. The word “ob*se” comes from the Latin root that means “to eat until fat,” which is stigmatizing and inaccurate, as we know many factors influence body shape and size. These words are used in conjunction with the Body Mass Index (Read this wonderful piece by Aubry Gordon on the history of BMI), which is problematic, over-simplistic, and rooted in racism. We use quotations and asterisks when writing these words to indicate their problematic nature.

  •  So, what terms can I use? This is personal! Some folks are reclaiming the word fat (more on that here), while for others, that word can feel triggering. You get to decide the terms you prefer to be used to describe your body size, and it is important to listen and honor how others prefer their body size to be described. When you are unsure of someone’s preferences, we recommend using the words “larger-bodied,” as this is considered a more neutral descriptor. For example, you could say, “These chairs could accommodate someone living in a larger body.”

  •   What is your reaction when someone refers to themselves as fat? Do you feel as though fat is a dirty word and want to correct or reassure them? (“Oh, don’t worry, you’re not fat! You are beautiful!” As if these two things are mutually exclusive.) This can be an indicator of your own weight bias and having your own work to do. Please refrain from “correcting” someone with how they refer to their body size- but noticing what comes up for you can be helpful.

  •   There has been a push lately to use Person First Language when using words like “overw*ight” or “ob*sity,” this has mostly come from folks in the weight loss industry who are “attempting to reduce weight stigma.” Many argue this way of referring to body size further pathologizes and medicalizes size. These same folks are not pushing to refer to smaller bodies as “person with thinness,” which is a red flag for further stigmatization of larger bodies. (More on this here)


·  When able- call it out!

  •   I want to encourage you to take a safety-first approach here. Sometimes, you don’t have the mental bandwidth to speak out against weight stigma, and sometimes, it is unsafe to do so if you don’t know how the other person will respond or react. When able (especially for those who experience size privilege), use your voice! Call out weight stigma when you see or hear it, especially in your social circles. Let HR know that it is inappropriate for their “wellness programs” to use BMI or encourage weight loss. Call out your friend’s discriminatory comment or joke.

  •   When attending a healthcare appointment, know you have the option to refuse to be weighed. There are very few scenarios that require knowing your gravitational pull to the Earth. The more people who do this, the more likely we are to see change around this problematic process. If a healthcare provider is recommending weight loss as an intervention, ask them, “What would you recommend for a person experiencing this but who lives in a smaller body?” There are no conditions that happen exclusively to folks in larger bodies. Ask your providers if they will treat you from a weight-neutral lens, and if they agree, ask that they document that in their notes. Or if a provider denies a treatment due to body size, request that they document this as well.


·  Call it out in your head!

  • As I mentioned, you may not always be able to call out weight stigma, but the next best option is to call it out in your head. When you notice inaccessible seating options in restaurants, a lack of larger clothing options, incredibly small public restrooms, and narrow airplane seats, make a mental note of these everyday examples of weight stigma. If you are not accustomed to noticing these things already, that is a sign that you experience body size privilege. If these things are constantly on your radar, you are more likely to experience weight stigma. Remember, your body is not the problem, weight bias is.

  •   Notice your own weight stigma. This could be making assumptions about the way someone eats or moves their body based on their shape and size. When you notice this type of thinking, label the thought as weight bias. Yes, this will be uncomfortable, and yes, awareness is necessary to challenge your biases. Remember, we are not our thoughts, and we get to change our viewpoints & opinions when thoughts pop into our heads that we dont agree with, they can simply be reflections of the culture we were raised in.

  •   Notice your internalized weight stigma. How do you apply weight stigma beliefs towards yourself? Do you avoid swimming due to beliefs about how your body “should look in a bathing suit?” Are you putting off dating or a vacation until reaching “a goal weight?” Do you order what you think is “healthiest” at a restaurant instead of the thing that you actually want? Start labeling these thoughts and actions as examples of weight stigma and or diet culture. Remember, you were not born with these beliefs, and with work, they can be unlearned.


·  Continue learning!


·  End the legacy of weight stigma in your family!

  •   Studies show the number one source of weight stigma comes from family members. Often coming from a misguided but loving place of “I am worried about your size because I don’t want you to face the bias and discrimination that I have (or that I have seen).” But in doing so further perpetuates that someone’s size is the problem, not the discrimination itself. You can end the family legacy of fatphobia and diet culture. You can decide how food, movement, and bodies are talked about in your home. By doing the hard work of recognizing weight stigma, working with weight-inclusive dietitians and/or therapists, continuing to learn, and setting clear & loving boundaries, you are well on your way to obliterating that family legacy and replacing it with a body-positive one!

·  Diversify your feed!

  •   Who appears on your social media feeds? Is it primarily thin, white, able-bodied folks touting their fitness routines, makeup, supplements, etc., making you feel like you aren’t doing enough/pretty enough/healthy enough/rich enough? Red flag. If you choose to spend free time on social media, why not curate a feed that makes you feel good, that you can learn from, and that helps you to remember that body diversity is real (and a beautiful thing). Check out Jes Baker’s blog and list of 135 accounts to explore on IG!


·  Get involved in activism work!  

  •   Did you know Michigan is the only state where weight-based discrimination is illegal? However, on May 26th, 2023, the governor of New York City signed a bill into law to outlaw size discrimination in NYC in employment, housing, and public accommodation. This is a huge win, but there is still so much work to be done (hello to the other 48 states and the rest of NY). Do you want to be a part of this meaningful movement to protect folks from weight-based discrimination? Check out the National Association to Advance Fat Acceptance, or NAAFA, to see how you can get involved.

I hope that this list has provided you with some ideas on how to continue the work of fighting weight stigma beyond this year’s Weight Stigma Awareness Week. We want to hear from you! Comment on this post to tell us what we missed, what action you are taking, and what you want to see from us next. Your feedback is incredibly valuable and appreciated!

Kelsey McCullough, RD, LDNComment