Tag Archives: phantom fat

4 methods to help You deal with phantom fat

November 3, 2015Body image problemsBody Image during and after weight loss, phantom fat, successful weight lossChristina Marky

Phantom fat is a condition that occurs after weight loss when you are unable to see your new fit body. Dealing with phantom fat can be challenging.

What is phantom fat?

If you used to be fat and you’ve lost significant weight recently, chances are that you are struggling with phantom fat. Phantom fat means that you still have the big fat body image in your mind even after you’ve lost weight and your body changed and became smaller. Your perception of yourself did not change: you still see yourself as fat, and you can’t relate to the fit body image that you see of yourself in the mirror.

4 methods to help you deal with phantom fat

Here are 4 methods that will help you deal with phantom fat:

1. Ask a friend for a game of reflective listening

Sit down with a friend or someone from your family whom you trust. The game starts with you talking about you talking about your struggles of becoming fit but being unable to relate to your new fit body. Your friend needs to listen carefully to what you are saying, and they need to repeat what you said by expressing it with other words (aka paraphrasing your message). They should keep away from being judgmental or expressing their own opinion. They should concentrate on paraphrasing what you just said.

The aim of this game is for you to hear the message that you are saying for yourself in order for you to be able to find the underlying emotions.

If it is hard for your friend to phrase or grasp your emotions, you just have to keep on talking until they get it.

At the end of this game you will better understand yourself and your feelings regarding your phantom fat. By hearing back the underlying message that you send out by talking about your struggle with phantom fat gives you the opportunity to understand what you are going through. At the end of the game you will be able to develop insight about yourself.

2. Keep a journal

4 methods to help You deal with phantom fat — This will be my first post in my phantom fat journal

Start keeping a journal to analyze the development of your phantom fat over time. This is a way to write yourself out of the phantom fat phase of after weight loss struggles.

Writing a journal helps because basically your mind is stuck in the “I am still fat” phase while your body is in the “I am so fit” phase. So keeping a journal is a great way to give you insight into your thoughts and feelings. You can have a conversation with the part of your psyche that is still stuck in the past, aka fat phase. By writing a journal about your feelings and thoughts about phantom fat you will gain awareness that you didn’t have before.

3. Identify phantom fat

Knowing that what you are experiencing is phantom fat is the first step towards improving and overcoming your mental habit. If your thoughts revolve around your fat body image, chances are you struggle with phantom fat.

See if you suffer from phantom fat>>>

If your inner voice and thoughts say that you are still fat, even if others say that you look great and you’ve lost weight, then you might suffer from phantom fat.

Now listen to your inner voice: is it positive or negative? Why? Investigate the source of your inner voice. In case you notice a pattern while evaluating your inner voice, then trace the feelings back to your first memory about them.

Believe in yourself! Believe that you are fit! You know it, now believe that one day you will see it for yourself! If you believe, you are able to!

4. Self reflection

Sit down and think. Take some time for yourself, put aside an hour for yourself when no one will bother you. Grab a cup of tea, sit down in a corner and start thinking. Self reflect. Think about what you have learnt about yourself and your feelings of phantom fat so far. What did you accomplish so far that makes you happy? Don’t just list the obvious things like “I’ve lost 60 pounds.” but dig deeper: “I’ve adopted a healthy lifestyle.” Is there something that you regret that makes you sad? Time to identify that too.

Still haven’t found what you were looking for? Check out my other guide on how to accept your new fit body>>>

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Distorted body image: anorexia vs. phantom fat

November 18, 2014Body image problems, Emotional issues after weight lossbody image, distorted body, distorted body image, fit body, phantom fatChristina Marky

Not being able to see your fit body image after weight loss and still seeing the fat body or as we are starting to refer it as “phantom fat” is not anorexia.

anorexia vs phantom fat distorted body image — [Image courtesy of marin at FreeDigitalPhotos.net]

Anorexia is basically an eating disorder while being obsessed with having a thin body, and an irrational fear of gaining weight. The person who has anorexia has a distorted body image of themselves.

After significant weight loss there is this condition referred to as phantom fat. Phantom fat is when a person after a significant weight loss is unable to see their new fit body. All they see is their old fat body image, and not the new fit body staring back at them from the mirror. Although phantom fat is not an acknowledged mental condition, it is clearly a temporary mental disorder that needs to get more attention.

Phantom fat or not being able to see your fit body after weight loss is a temporary mental disorder that needs to be addressed. [Tweet this!]

Anorexia is usually coupled with a distorted body image that changes how the person perceives and thinks about their own body. A person with anorexia sees themselves as overweight when in reality they are being underweight.

Being unable to see your fit body after significant weight loss is also due to a distorted body image that a person has of their body after weight loss. However, a person with phantom fat see himself or herself as overweight when in reality they are being in the normal weight range. Or in case we are talking about weight loss while being obese, phantom fat will result still seeing oneself as obese when in reality one will be overweight.

It comes as no surprise that phantom fat is not considered yet a mental disorder, while anorexia is accepted as a serious illness. Think about this: we haven’t really accepted the fact that carrying around excess weight to the point of being obese and overweight are not just usual conditions but serious health issues that need to be addressed.

How can you tell if you have anorexia or you are experiencing phantom fat after weight loss?

Here is a quick comparison on how to tell anorexia and phantom fat apart:

Characteristics of anorexia vs phantom fat
Anorexia	Phantom phat
Eating disorder	Temporary mental disorder
Distorted body image	Distorted body image
Obsessed with having a thin body	Obsessed with having a fit body
See own body as overweight when in reality body is underweight	See own body as overweight when in reality body is normal weight

If you think that you or someone you know has anorexia, don’t be afraid to talk to someone about it. Get help, because anorexia is a serious condition that needs to be addressed as soon as possible.

Don’t confuse seeing yourself fat while being fit for having anorexia. Please, educate people around you that looking fit now while being overweight for a long period of time before that does not mean that you have anorexia. Struggling with accepting your new fit body image after significant weight loss is not what having anorexia is like.

Do you think that you are experiencing phantom fat after significant weight loss? Click here to find out in a few easy steps if you are suffering from phantom fat >>>

How to accept fit body after weight loss

October 6, 2014Body image problemsaccepting body, body image distortion, muscle, phantom fatChristina Marky

When I started my weight loss journey never would I have guessed that the hardest part of becoming fit would be accepting mentally my newly sculpted body and its body image! Get 3 great tips and 2 easy exercises that will help you accept your new fit body and overcome the mental obstacle of that fat body image in your head.

I struggled with not seeing the weight loss change my body image in the mirror. I saw the numbers on the scale getting lower and lower, my pants being too big, but I just could not see this change affecting the body image in the mirror. In my mind I was still a fat girl instead of a fit one, no matter what friends and family said about me having a fit body.

Then as the weight loss continued, the feeling of my mind being out of sync with my body image grew stronger and stronger. I felt like an alien in my new fit body, and it was unbearable.

I even considered getting psychiatric help for my body image issues, because it was driving me crazy to live in a body that is considered fit and smaller in size than what I was always used to having – being obese and overweight my whole life. I even thought of stopping the exercises and start eating more, just to get back to my old, big body image size.

Luckily for me, my basic motivation for losing weight was to start and maintain a healthy lifestyle, and not mainly to get a good looking fit body.

Moving back to obese-city is not an option I could see myself being satisfied with again. [Tweet this!]

So I started to search online for help with my body image issues, but could not find anything that would directly help me. People would mention in their weight loss success stories that they still can’t see themselves as thin, or that they are not used to their body image, but that was it. No mentions on how to address this issue of fat body image existing only in your head.

3 tips to help You see Your fit body image after weight loss

Therapists and medical doctors didn’t take me seriously and said that this body image problem will solve itself, and that the fat body image goes away after a while. I tried many things to speed this process up, and here is a list of 3 things that will help you accept your new fit body:

1. Boost low self confidence

Body image issues arise from the fact that your brain has not accepted the image of your new fit body. During your weigh loss you were dissatisfied with your overweight body and fat body parts. This dissatisfaction leads to low self confidence, even when you’ve lost all that fat. So what you need to do is start boosting your self confidence in order to accept your new fit body image.

Here are tips on how to boost low self confidence after weight loss and accept your fit body image:

Put a photo of yourself on the fridge or another visible place where you think you look better than perfect and look at it often. This helps your mind connect to the fit body image that you see on the picture.
Take pictures of your body now after your weight loss & compare them to old pictures of yourself. This way the fake fat body image that you are holding on to in your mind and the real fit body image that you actually have now are being compared. It will help you see the changes that your mind did not see on your body before.
Get yourself a pair of skinny jeans or colored pants that make you keep thinking “Girl, you are hot!”. This will help your mind to start seeing how the weight loss changed the bottom part of your body.
Go window shopping! Pick something out that you would never have dared to wear while being overweight and try it on just for the fun of it! You will be surprised by how good your new fit body can look with the proper size of clothing!

2. Check for input from other people

People around me noticed my weight loss and positive changes about my body way sooner than I have. It was annoying for a while to address their compliments and answer their questions about my fit body, and I hated it. But looking back now I see that their comments and questions helped me a lot with my mental barriers of accepting my new fit body. Here is how you can ask friends or a significant other to help you with your body image problems:

Ask someone you absolutely trust what they think about your looks after the weight loss – you might not trust the image in the mirror, but if a friend or significant other points out that your body is actually fit and you are not fat anymore, it is way more likely to stick with you.
Ask a friend or your significant other to point out someone from a crowd of people who has a similar body size as you – trust me, it will surprise you! Seeing other people who are similar to you in size will not trigger an emotional response as seeing a picture of yourself would, therefore it’s helping you rationalize your new body size.
When receiving a positive comment on your new body image from other people, don’t ignore or dismiss – it’s bad manners and you come off as being rude. Don’t try to shy away from compliments about your looks: say thank you for the compliments! Chances are that the other person sees something positive regarding your body size and lower weight that you don’t see.

3. Quick 10 minute exercises for accepting your new body

You can try both Exercise A and Exercise B to see which one suits you best, and then continue with the one you are more comfortable with. Or you can switch them up, and one day do Exercise A and on other days Exercise B. The trick is to do them for at least a week, and soon you’ll be able to see your fit body image in the mirror, and not just the fat self.

Exercise A: Walk in the dark with closed eyes

You will need to rely on your other senses in order to navigate yourself. It connects the mental image that you have of your body with the real life body of yours. During this exercise you will need to work with the body you currently have, and not the image of the body that is imprinted in your subconscious. Do this for 10 minutes a day, and you will see improvements in sensing your whole body.

Exercise B: Backward walking

It works similar to the previous exercise, without closing your eyes. It is challenging to walk backwards because backward walking eliminates the typical heel-strike to the ground – the toe contacts the ground first. It is not just a simple physical activity, it requires brain activity as well. Plus it keeps you stay mentally sharp, puts your senses into overdrive, and it enhances vision as well. You’ll see all these benefits on your mental body image with a 10 minute walk a day for five weeks.

It was these last two exercises (Exercise A and Exercise B) that truly helped me accept my new fit body image.

How to accept new fit body after weight loss — Or try the advance Exercise C: walk along a thin rope backwards just before sunset while people are staring at you in awe

Looking at old pictures of myself helped too, but it made me overly emotional, so usually I was trying to avoid to look at my old obese and later overweight pictures of myself. Input of friends was useful in seeing the body I had in reality in my mind, because they pointed out things about my body that I hadn’t noticed. A friend I always considered beautiful and good looking with a fit body said to me: “Look at your tummy, it is flatter than mine!” This was a major game changer for me.

Need more help seeing your new fit body image in the mirror? Get more tips by clicking here >>>

Are you suffering from phantom fat? Easy steps for accepting the new fit body after weight loss

July 15, 2014Body image problems, Emotional issues after weight lossaccepting body, body image distortion, fit body, healthy life mindset, overcoming obesity, phantom fat, successful weight loss, weight loss problemsChristina Marky

I've lost significant weight and my body changed. Every morning I look in the mirror I get surprised at the mirror image: it can't be me. I'm fat, not as thin as that reflection! I still feel like I take up a lot of space! What can I do to make myself see my new fit body after weight loss for the body it is now and not the body it was in the past?

From Fat To Fit Girl — Fat Girl in mirror, Fit Girl in reality. My mind is messed up.

Shopping for clothes comes with a revelation that I pick an item and think to myself there is no way I am going to fit in it… I try it, and it fits! I have so many insecurities now that I am finally thin. Thinking you are still fat when in reality you are not is a real insecurity issue, and know that you are not alone in this!

The phenomenon is known as ‘phantom fat’. Most people who used to be fat still have that body image in their minds even after their bodies have changed. Their perception of themselves did not change. This is especially the case if the weightloss happened fast. When I realized that I am not the only one facing this issue, it comforted me to some extent. I’d felt lost at times because no one around me seemed to understand the impact of this.

Get help dealing with distorted body image in order to truly accept it

The bad news is that it is harder to change the internal body image than the physical body. The good news is that this acceptance depends only on you!

The body image you have of yourself is based on your feelings and your subconscious. You are the only one who can change it – so you don’t need anything but self motivation to work on it! [Tweet this!]

Women who had to pay attention to their weight make more effort to look their best and they believe that how they look is an important part of their personality. We can be characterized by body dissatisfaction and excessive concerns about physical appearance.

The 2 main reasons of phantom fat and why you feel out of touch with your new body are:

The internal image perception still did not change from overweight to fit the new body. You are still fat in your head. You need to change your image perception in order to accept the new you.
There is a disorder in the energy field around your body. The size and shape of your body changed and this change is effecting the energy field around your body. It needs to adjust on a subconscious level in order for you to be balanced again.

Am I suffering from phantom fat?

If you agree with any of these statements, then it is highly likely that you suffer from distorted body image perception.

“I am afraid that I will get fat again.” After weight loss the fear of gaining weight or becoming fat again might be your best motivation to stay slim. However, if you know that your fear is irrational – because you exercise regularly like a beast and eat healthy – but still fear of weight gain, then it is a sign that your internal body image did not adjust to your real life body.
“I always have to look my best!” Formerly overweight woman value their appearance highly because it is an important part of who they are. If you spend a lot of time worrying about: your everyday looks – but you’re not a celebrity, putting together an outfit – but you’re not a stylist, then you are preoccupied with your appearance because you are insecure about yourself.
“Do I look fat in this dress? Do I look fit enough?” If you search for approval and reassurance that you are not fat and can’t believe when people say that you’re not fat or that you’re fit, then you surely have a problem.
“My ass is so big!”/”My tummy is really big!” You are not satisfied with your body image so you keep complaining about your looks to your best friend or workout buddy. You don’t realize that when you turn to your best friend and say “My tummy is so big” you are also saying “Your tummy is really big.” You are not just insulting yourself personally, you are also insulting others around you.

Steps to build a more positive body image perception to accept the new you

The first and most important thing to know is that fat loss does not change who you are as a person! Remember this: it is still you on the inside. Now that you are fit, try focusing more on your inside and not so much on your outside appearance. After all, it is still the same you!
Walk in the dark with closed eyes: you will need to rely on your other senses in order to navigate yourself. It connects the mental image that you have of your body with the real life body of yours. During this exercise you will need to work with the body you currently have, and not the image of the body that is imprinted in your subconscious. Do this for 10 minutes a day, and you will see improvements in sensing your whole body.
Backward walking: it works similar to the previous exercise, without closing your eyes. It is challenging to walk backwards because backward walking eliminates the typical heel-strike to the ground – the toe contacts the ground first. It is not just a simple physical activity, it requires brain activity as well. Plus it keeps you stay mentally sharp, puts your senses into overdrive, and it enhances vision as well. You’ll see all these benefits with a 10 minute walk a day for five weeks.
Shift your focus on the things you like about your body: it can be your newly toned arms or any other body part. The important thing is that you start seeing your body for what it is from body part to body part. You’ll be able to see the whole new you in time. When we are in the process of losing weight, we tend to see only the fat parts of our body that need to change. So we get used to focus on the not-so-good-looking body parts.

Bikinis everywhere!
Image copyright
The summer is here! Stop wearing a swimsuit! Get out your bikini! Unless you are wearing it for an office event, you’ll see that no one else finds anything odd about it. Pool parties, here I come!

Get help dealing with body image issues after weight loss! Click here to get emotional help>>>

From Fat to Fit Girl

coping with changes after weight loss