Weight Gain in Recovery - 8 Tips to Help You Cope
Weight gain in recovery feels like the worst thing.
I’ve been there. I know how hard, frustrating and disheartening it can be. And I know how tempting it is to think, “Right, I’ll just cut back a bit. Go back to what I was doing before.”
But that won’t get you where you want to be - recovered.
Today I’m sharing the tips that helped me cope during this period and come out feeling stronger than ever.
I’ve recovered from two eating disorders, and both times my weight journey looked different. I’m not sharing exact numbers because that’s not helpful and can be triggering, but I will share what actually happened.
When I was recovering from orthorexia, I gained weight. First, nothing really changed. Then… my weight shot up. That bit was brutal. I hated how I looked. But eventually, it settled down again. And for years now, I’ve stayed at a weight that feels comfortable - without dieting or obsessing.
And this is the ultimate aim – to be at a weight that your body is comfortable… without restricting.
To be clear though - everybody’s experience with weight restoration is different – you might notice weight gain in a specific area, like around your waist. That’s really normal and over time this will distribute around the body more naturally.
You might also struggle with how you look (I certainly did).
Some bodies gain weight quicker than others and yes it can be hard to cope with a changing body. It was for me – on the one hand I wanted to gain weight because I knew I had to for my long-term health, but on the other hand I struggled with seeing my body change.
What I will say – to give you some assurance – is that I’m content with where my body is at now, at a heavier weight. So keep that hope alive.
You might suffer from a loss of identity. For a while, you were your eating disorder (or your diet).
Dieting and EDs give people a purpose.
During my orthorexia, I was the super healthy one. The one that made the best food choices. My rigid rules and routines left little head space for anything else.
And you might find the same – you lost your identity, but I promise as you let go of dieting, or your eating disorder, you’ll have more time and energy, which allows you to take control of your life and its direction.
💚 Struggling with food guilt or bingeing as you go through recovery? Grab my free masterclass: From Binges to Balance – The 3-Step Plan to End Binges & Eating Chaos.
So here are my 8 tips…
#1 Have a list of reasons to recover
Literally write them down. Not just “I want to feel better”. Be specific (and bear in mind that this may change as you progress) - what else will you gain besides weight?
It might be physical – perhaps you will gain more energy, or improve your hair and nails, or not have cold hands and feet all the time (when you’ve deprived your body of food, it can become malnourished).
It might be mental – your mental health might improve, or you might benefit from not having to think about food all the time, or stressing about eating in front of friends and family.
Maybe your recovery will allow you to be more present in the moment – attending parties and hanging out with friends and enjoying the beautiful moments in life.
#2 Know that your body will change
Real recovery means your body’s going to change. That’s not a sign you’re doing something wrong — it’s actually a sign you’re doing something right.
Also: don’t cling to one “goal weight.” That whole idea is diet culture nonsense. Your set point is a range, not a number.
#3 Prepare for overshoot
This was the bit I found hardest.
I’d been so restrictive in my eating that when I started re-feeding myself I felt like I put on so much weight.
But as I faced my fear foods, everything started to normalise and I no longer wanted to eat bucket loads of crisps. I focused on feeding myself both nutrient dense foods and fun foods, and over time my weight settled.
It went up – overshot my happy weight – and then went down and settled to where I am now.
Overshoot is apparently a really important part of returning to your set point weight (especially when you’ve been really restrictive) and it’s your body’s way of restoring the best ratio of muscle, bone and fat.
#4 You are more than a body
This one takes time, especially when your identity was all wrapped up in dieting or “being the healthy one.”
That was me — I was the one with the perfect lunchbox, the “clean” eater, the one who made “good” choices. Letting go of that identity felt like losing part of myself.
But the truth? That identity was never really me. It was a mask. And once I took it off, I actually had space to figure out what I cared about again.
You are not just a body. You are not just what you eat. Start asking: What do I like? What do I value? What else could I be proud of?
#5 Wear comfortable clothes
Honestly, this was a game changer.
I got rid of so many clothes. I sold some, donated others. And for a while, I wore the same three things on repeat. But at least they fit.
Wearing stuff that was too tight made me hate my body more. Once I sized up and stopped punishing myself with waistbands that dug in, I felt lighter. More at peace and more “me”.
#6 Reduce body checking
The more you body check, the more aware you are of your body, the worse you will feel.
I used to stand in front of the mirror twisting and pinching and analysing every angle. Now? I don’t even have a full-length mirror at home. I use how my clothes feel as my guide — and it’s so much less triggering.
Try putting a timer on your mirror time. Notice how it changes your day.
#7 Appreciate your body for what it does
…not how it looks.
This shift helped me move towards body neutrality - not loving every inch, but respecting what my body can do.
My body lets me go for walks, cuddle my kids, sit in the sunshine, laugh with friends. That matters more than thigh gaps or flat stomachs.
Pick one thing you did today - and thank your body for making it possible.
#8 Get qualified help
Recovery is hard. Especially when you feel like no one else gets it. I promise there are people who do get it - and who can actually help.
If you’re looking for support, I work with women who feel out of control around food but are ready to feel calm, grounded, and confident again.
💚 Want to explore what feeling calm, confident and grounded around food might look like for you? You can book a free discovery call here.
Got questions or want some support with this?
Use the contact form below and I’ll send you a couple of practical tips you can use right away.