Weight stigma is not just about hurtful comments or unfair assumptions. It is a real and measurable social issue that can negatively impact physical health, mental health and access to care. For people living with overweight or obesity, the effects of weight bias are often felt in healthcare settings, workplaces, public spaces and even in relationships with friends and family.
If you’ve ever blamed yourself for your body size or felt dismissed by a healthcare provider, know that you are not alone and it is not your fault. The good news is that awareness is growing, and more providers and advocates are working to create safe, respectful and evidence-based approaches to weight and health.
What is Weight Stigma?
Weight stigma refers to discrimination or negative attitudes based on a person’s body size. This can be external, like being treated unfairly or receiving subpar medical care, or internal, where a person begins to believe harmful stereotypes about themselves.
Examples of weight stigma include:
- Being assumed to be lazy, unmotivated, or noncompliant
- Being denied or delayed medical care because of weight
- Being overlooked for job opportunities or promotions
- Receiving unsolicited advice about diet or exercise
- Feeling uncomfortable or unsafe in public seating, clothing stores or fitness spaces
Unfortunately, research shows that these experiences are common and often lead to stress, avoidance of healthcare, disordered eating and lower quality of life.
The Impact of Stigma on Health
Studies show that weight stigma itself, regardless of a person’s actual weight, is linked to poor health outcomes. This includes:
- Increased levels of cortisol (the stress hormone)
- Higher rates of depression and anxiety
- Binge eating or yo-yo dieting
- Lower physical activity due to fear of judgment
- Avoiding medical appointments or screenings
Chronic exposure to stigma activates stress responses in the body that can interfere with metabolism, blood pressure, insulin sensitivity and immune function. In other words, stigma is not just a social problem. It becomes a biological one, too.
Challenging Internalized Bias
Many people carry internalized stigma without realizing it. This shows up in negative self-talk, all-or-nothing thinking or feeling like you have to “earn” your worth through weight loss.
Here are a few ways to begin shifting that mindset:
- Name the bias: Recognize when a thought or feeling is rooted in cultural messaging, not truth.
- Practice neutral self-talk: You don’t have to jump to body positivity right away. Start with phrases like “My body carries me through the day” or “I am allowed to take up space.”
- Follow diverse voices: Seek out health professionals, writers and advocates who speak about wellness from a size-inclusive lens.
- Celebrate behavior, not weight: Focus on how habits like nourishing meals, joyful movement and better sleep improve your life regardless of weight changes.
Your Health Is Not a Number
Health is multifaceted. It includes physical, emotional, mental and social wellbeing. While body weight may be one factor, it is not the only one and it is not a moral measure of your value. Feeling stronger, sleeping better or having more energy are valid and meaningful goals.
What You Can Do When You Encounter Stigma
- Advocate for yourself: If a provider focuses only on your weight, ask for a full evaluation. You deserve thorough, respectful care.
- Prepare for appointments: Write down questions, concerns or symptoms in advance. Bring a supportive person if needed.
- Build a supportive environment: Surround yourself with people who value you for who you are, not how you look.
Moving Forward With Compassion
Breaking the link between shame and health outcomes starts with shifting the conversation from blame to support, from judgment to care. If you are working toward better health, you deserve encouragement, resources and respect at every step.
By Cassie Story, RD, Nutrition Subject Matter Expert
