How do I coach a client who gains weight without selling a diet?

If you’ve ever asked yourself that, you’re not alone.

When your client gains weight during coaching, it can feel like the sky is falling—for them and for you.

They’re panicking. You might be panicking. And if you’re not careful, diet culture will sneak into your session and try to “fix” the situation by prescribing weight loss.

Let me be clear: weight gain is not a coaching emergency.

It’s a coaching opportunity.

And this blog will show you exactly how to navigate that moment powerfully, ethically, and without betraying your values.

First, Let’s Talk About You, Coach

It’s completely normal to feel shaken when a client wants to quit because of weight gain. You might feel like you failed them. Like you’re not a good enough coach. Like this weight gain is your fault.

It’s not.

Clients gaining weight isn’t a failure of your method—it’s a reflection of what happens when we untangle people from years of restriction, weight obsession, and diet trauma.

Before you coach your client through weight gain, you need to coach yourself. That means regulating your nervous system, noticing your thoughts, and holding your own discomfort with compassion.

You’re the container. Get grounded before you hold space for theirs.

Rather listen to the audio version of this blog? We’ve got you…

7 Steps to Coach Clients Through Weight Gain

This is the same process I teach inside the Non-Diet Coaching Certification. It’s trauma-informed, grounded in cognitive-behavioral principles, and built for real-world coaching.

1. Neutralize Weight Gain

Weight gain is not good or bad. It’s a neutral circumstance—just like your hair growing or your nails getting longer.

Start the conversation by helping your client see weight gain as neutral. Use analogies. Validate their distress without reinforcing fatphobia.

“What are you making this weight gain mean about you?”

2. Normalize the Distress (Without Colluding)

Yes, weight gain feels intense. Especially for those socialized as women. But your job is not to make it go away.

Your job is to hold space for the emotion without co-signing the belief that weight gain is inherently bad.

Acknowledge their despair. Then gently explore where it comes from.

“How has your identity shaped your beliefs about weight gain?”

3. Deconstruct Catastrophizing Thoughts

Fear tells your client that 15 pounds today means 500 pounds tomorrow. That’s catastrophizing. And it keeps them stuck.

Help them unpack their beliefs and fears one by one. Gently question the “truth” of their assumptions.

“Is it true that all these things will happen if your body changes?”

4. Regulate the Nervous System

No coaching breakthrough happens in a state of panic. Teach your client how to ride the wave of their emotion, not suppress it.

Use breathing, somatic grounding, and co-regulation to help them move from reactivity to response.

“Where do you feel that fear in your body? Let’s sit with it together.”

5. Offer New Solutions (Beyond Weight Loss)

Once they’re grounded, co-create new options:

• Body image healing (ex: body neutrality)
• Health-promoting behaviors without a weight focus
• Confidence work that isn’t body-dependent

This is the moment to remind them: their goals are still valid. And weight loss was never the goal of this coaching relationship.

Learn more: How to coach clients who still want weight loss

And if you need help navigating these conversations? Download my free guide: What to Say When Clients Want to Lose Weight

6. Hold Space for Their Decision

This is where you step back. Don’t push. Don’t fix.

Let them choose how they want to move forward. Your job is to create the safest possible container for their autonomy—not your opinion.

“Which of these options brings you closer to the life you want?”

7. Coach Yourself, Too

Your client gaining weight will bring up your own fears: about money, credibility, retention, results. You need tools to regulate your nervous system and coach your own thoughts.

This is why self-coaching is part of our certification. Because how you experience a coaching rupture determines how safely you can guide your client through one.

Listen to the episode: How to coach weight loss desire

Weight Gain Isn’t a Threat—It’s a Gateway

Most clients come to coaching because they’re stuck in a cycle. Weight gain is usually the trigger that got them to finally reach out.

When that fear shows up again during the work? That’s your moment.

This is where the transformation happens.

Can you meet them there, without flinching? Without trying to fix it with food rules or smaller-pants promises?

If yes, that’s the mark of a confident coach.

Ready to Coach Without Fear?

You can access all of our services on our work with us page.  We have a number of programs and service levels enabling us to serve most women:

Free Resources and Masterclasses: Get started and get to know us better!

Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.

Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become a Certified Coach and build a business coaching other women beyond the food.

When a client says, “But I want to lose weight,” do you freeze up? Get a little panicky? Feel unsure how to respond without compromising your values?

You’re not alone.

If you’re a non-diet health coach, nutritionist, or therapist, these moments are inevitable. Weight loss will come up. It’s not a matter of if, but when.

What you do in that moment? That’s what defines your impact. And your client’s outcome.

In this guide, I’ll show you how to navigate those conversations without persuasion, shame, or silence. Instead, we’ll coach into the desire to lose weight—with clarity, confidence, and compassion.

Rather listen to the audio version of this blog? We’ve got you…

What Drives the Desire to Lose Weight?

The desire to lose weight isn’t a character flaw. It’s not even an objective fact. It’s a thought — one shaped by culture, identity, past experiences, and systemic oppression.

Clients don’t wake up one morning and randomly decide they should shrink their bodies. That desire emerges from layers of conditioning: diet culture, fatphobia, patriarchy, and healthism. Add to that personal history (like weight gain experiences or medical shaming), and it’s easy to see how the belief “I need to lose weight” becomes automatic.

The result? Thoughts like:

• I’ll get sick.
• I won’t fit in my clothes.
• My partner deserves better.
• People will think I’m lazy.

Which then trigger shame, disgust, or rejection, often driving clients right back into dieting, obsessing, or abandoning intuitive eating.

This cycle is powerful—but it can be interrupted. And that’s where coaching comes in.

This visual framework captures how weight loss desire gets created and reinforced. It’s not proof that your client must lose weight. It’s a map showing the cultural, emotional, and behavioral forces at play. As coaches, we don’t fight the thought directly. We explore what’s underneath it.

From Panic to Curiosity: How to Respond

Your job is not to talk your client out of wanting to lose weight. It’s to explore why they want it.

Here are questions that move the conversation from fear to clarity:

• What are you hoping weight loss will do for you?
• If weight weren’t a factor, what would feeling good look like?
• What would being in a smaller body make possible?
• What do you think would change if weight wasn’t an issue anymore?
• Can we talk about what weight loss represents for you?

Remember: People don’t want the process of losing weight. They want the outcome they imagine is on the other side.

Confidence. Comfort. Acceptance. Health. Safety.

That’s the real coaching work.

What Putting Weight Loss “On the Back Burner” Actually Means

You’ve probably heard this advice before: “Put weight loss on the back burner.”

But here’s the nuance:

You’re not ignoring their desire. You’re just removing it from center stage.

Use This Analogy:

Imagine your client’s desire to lose weight is a pot of soup on the front burner. It’s been there for years, taking all the attention. What we do is move that pot to the back burner—still warm, still present—so we can cook something else at the front. Something like energy, joy, or freedom.

Use this coaching prompt:

“What if we gave the desire to lose weight less airtime? Not because it’s wrong—but because there’s more to you than your weight.”

Note: We teach this exact model inside the Non-Diet Coaching Certification, where coaches learn to meet this moment with skill, not silence.

The Motivation Trap: Why Weight Loss Goals Backfire

When weight loss is the motivator for behavior change, the client is stuck in an “if-then” trap:

• If I don’t lose weight, then it wasn’t worth it.

This type of extrinsic motivation is unsustainable. In contrast, intrinsic motivators like stress relief, energy, or joy drive long-term change.

A 2006 study on midlife women found that those who exercised for weight loss walked 2.5 times less than those motivated by energy or stress relief [Segar et al., 2006].

So when we shift the focus, we don’t just preserve body autonomy. We increase the likelihood of meaningful, lasting change.

For more on this, explore:

🎧 Listen here: How to be healthier without losing weight

How to be healthier without losing weight

🎧 Listen here: Weight neutral health pro and cons

Weight neutral health pro and cons

Your Client Wants What’s on the Other Side of Weight Loss

Here’s the truth:

Your client doesn’t want the diet. They want what they think the weight loss will give them.

That’s what we coach.

Here are some common “other side of the river” desires:

• Less physical pain
• Better mobility
• More energy
• Emotional safety
• Confidence
• Peace around food
• Social belonging
• Control over health

Help your clients see that these outcomes are available without shrinking their bodies.

And if you need a clear, harm-reducing way to frame this in session or consults, I created a free script for you: Download the guide.

This is the foundation of our work: shifting from body control to behavior change. From managing appearance to cultivating resilience, energy, and trust.

Final Thoughts: This Is Our Coaching Moment

If we don’t meet the desire to lose weight with nuance and skill, someone else will. And likely with a diet plan.

We don’t coach bodies. We coach behaviors, beliefs, and the stories beneath them.

So let’s do it well.

If you’re ready to lead conversations that empower rather than persuade—to coach at the root instead of react to the symptom—join us inside the Non-Diet Coaching Certification.

That’s where we train professionals to do this work.

Need Help in Coaching Clients Who Still Want Weight Loss? 

You can access all of our services on our work with us page.  We have a number of programs and service levels enabling us to serve most women:

Free Resources and Masterclasses: Get started and get to know us better!

Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.

Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become a Certified Coach and build a business coaching other women beyond the food.

A Guide for Women Triggered by Diet Culture

This guide is for every woman who’s felt triggered by diet culture recently and are thinking about going back on a diet:

• The influencer flaunting their “healthy lifestyle transformation.”
• The gym windows showcasing “before and after” photos.
• Aunt Janice bragging about her miracle weight loss program.

If you’ve caught yourself thinking about going back on a diet, know this: your thoughts are valid and expected. You’re not broken or weak. You’re simply living in a world that constantly reinforces the idea that your body needs to change.

Let’s unpack these triggers together, so you can move past the noise of diet culture and reclaim your power.

Thinking about Going Back on a Diet: How To Coach Yourself When Triggered by Diet Culture

When you think about dieting, it’s often your brain’s way of seeking safety in a fatphobic society. The messaging around us equates thinness with happiness, success, and health. It’s no wonder you feel compelled to change your body—it’s what you’ve been taught for years.

But here’s the truth: a thought is not a fact.

That fleeting desire to lose weight? It’s not an absolute truth about your worth or what you need to feel fulfilled. It just reflects the conditioning you’ve absorbed from diet culture.

Step 1: Normalize Your Thoughts

The first step in navigating these feelings is normalization. Remind yourself that it’s normal to think about dieting in a world obsessed with thinness.

Try saying this to yourself:

“It makes total sense that I feel this way. I live in a fatphobic, diet-culture-obsessed society.”

Place your hand on your heart, breathe deeply, and repeat it with compassion. This simple act can help shift your mindset from self-blame to understanding.

Step 2: Challenge Your Beliefs

After normalizing your thoughts, ask yourself:

• What do I want to believe about my body, health, and happiness?
• Do I want to keep believing that weight loss is the key to my happiness or health?

Diet culture thrives on three major lies:

1. Smaller bodies are better and more valuable.
2. Health is only accessible at a smaller weight.
3. Your worth depends on how hard you work to shrink your body.

Now, let’s rewrite the narrative. Consider these alternative beliefs:

• My body is a tool to experience life, not a sign of my worth as a woman.
• Health-promoting behaviors are accessible at any weight.
• My happiness comes from the way I think about myself, not my pant size.

Step 3: Choose Empowering Thoughts

Once you’ve identified the beliefs you want to hold, it’s time to train your brain to think them more often. This is where true transformation begins, but it requires practice and patience.

Here’s how:

1. Write down your new beliefs.
2. Place them somewhere visible—on your mirror, fridge, or phone wallpaper.
3. Repeat them daily, even if they don’t feel true right away.

Over time, these new thoughts will become second nature, replacing the diet culture beliefs that once dominated your mind.

Why Going Back on a Diet Feels So Tempting

Dieting provides a sense of control, especially when life feels overwhelming. It offers a clear path with rules and promises of a better future. But here’s what diet culture doesn’t tell you:

• Diets fail 91-95% of the time.
• They create a cycle of weight loss and regain, leaving you feeling like the problem when the real issue is the unsustainable methods.
• Dieting harms your relationship with food, your body, and your mental health.

You’re not the problem. Diet culture is.

Step 4: Reflect on What You’re Truly Seeking

When you think about dieting, it’s rarely just about the weight. Ask yourself:

• What am I hoping to feel by losing weight?
• Do I want confidence, happiness, ease, or acceptance?

The good news? You don’t need to shrink your body to feel those things. Confidence and happiness are already within reach—you just need to shift the focus from external validation to internal growth.

Step 5: Break Free with Self-Compassion

Breaking free from diet culture is not a one-time decision. It’s an ongoing process of self-coaching and self-compassion. Here’s how to stay grounded when triggers arise:

1. Acknowledge Your Triggers: Recognize when a comment, ad, or thought activates your desire to diet.
2. Pause and Breathe: Create space between the trigger and your response.
3. Respond with Kindness: Remind yourself that it’s normal to feel this way, but you have the power to choose a different path.

Thinking about Going Back on a Diet: What to Do Instead 

Instead of focusing on weight loss, channel your energy into behaviors that genuinely improve your well-being.

1. Focus on Nourishment: Eat foods that satisfy and energize you, without labeling them as “good” or “bad.”

2. Move for Joy: Find activities that make you feel alive and connected to your body, rather than punishing workouts.

3. Prioritize Rest and Stress Management: Sleep and stress reduction are critical for physical and emotional health.

4. Celebrate Your Body: Practice gratitude for what your body allows you to do, rather than how it looks.

Remember: You Are Enough

When you feel the urge to go back on a diet, remind yourself:

• You don’t need to fix yourself.
• Your body is not a problem.
• Diet culture doesn’t get to define your worth.

Choosing to reject dieting is a radical act of self-love in a world that profits from your self-doubt. By reclaiming your thoughts, beliefs, and behaviors, you can liberate yourself from the endless cycle of dieting and finally live fully.

How We Can Help 

You can access all of our services on our work with us page.  We have a number of programs and service levels enabling us to serve most women:

Free Resources and Masterclasses: Get started and get to know us better!

Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.

Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become  Certified Coach and build a business coaching other women beyond the food.

Healthism: A Guide for Women

Health is undeniably important for overall well-being, but when the pursuit of health takes on an obsessive, moral, or judgmental tone, it can transform into something more harmful than helpful—this is what we call healthism. Especially for women, the pressure to embody an ideal of perfect health often becomes entangled with societal expectations, personal worth, and even consumer culture. This guide aims to unpack healthism, its impact, and how to recognize when your desire to be healthy has crossed a line.

What is Healthism?

Healthism is a belief system that places disproportionate value on individual health and views it as the ultimate measure of personal worth. In essence, it equates being healthy with being virtuous. Much like diet culture, which idealizes thinness, healthism idealizes optimal health and often disregards the societal, environmental, and genetic factors that influence it.

Key tenets of healthism include:

• Health is entirely within individual control.
• Health is a moral obligation.
• Those who are healthy are perceived as superior to those who are not.

While prioritizing health seems positive on the surface, the ideology of healthism ignores the nuances of health, such as its natural fluctuations and the myriad external influences that are beyond personal control. For women, this is compounded by societal pressures to “do it all”—to be the ideal partner, parent, and professional while also being flawlessly healthy.

How Healthism Manifests in Women’s Lives

The societal push for women to prioritize health often begins with subtle messaging, such as:

• Ads promoting “clean eating” or “wellness routines.”
• Social media influencers showcasing unattainable standards of health.
• Advice framing health behaviors as moral choices (e.g., “good” vs. “bad” foods).

Over time, these messages can lead to unhealthy behaviors disguised as wellness, including:

• Over-reliance on supplements or detoxes: Women may feel compelled to spend exorbitantly on wellness products that promise perfection.
• Perfectionism in diet and exercise: Strict regimens with no room for flexibility can result in burnout or disordered eating patterns.
• Judging self-worth by health status: Women may feel inadequate or guilty for experiencing normal health fluctuations like menopause or illness.

For example, a woman going through menopause might believe her symptoms signify a failure to prepare her body adequately. This not only stigmatizes natural health transitions but also fosters feelings of guilt and inadequacy.

Rather listen the audio version of this blog? We’ve got you…

We also have a version of this podcast for health professional

The Link Between Healthism and Self-Worth

One of the most damaging aspects of healthism is how it ties health to self-worth. Many women internalize the belief that they must be healthy to be valuable. This can manifest as:

1. Internalized Shame: Feeling “less than” because of perceived health shortcomings.

2. Constant Anxiety: Obsessing over health choices and fearing judgment from others.

3. Never-Ending Pursuit: Chasing an ideal of health that is both unrealistic and ever-changing.

This fixation often leads to a cycle of striving and failure. When health is positioned as a moral responsibility, any deviation can feel like a personal shortcoming, triggering a fight-or-flight response to “regain” worth.

Recognizing Problematic Patterns in Your Health Journey

How can you tell if your pursuit of health has become problematic? Reflect on the following questions:

1. Do you feel guilty when you deviate from your health routine?

2. Are you spending excessive time or money chasing health ideals?

3. Do you tie your self-worth to your ability to follow strict health rules?

4. Are you ignoring external factors (like genetics, stress, or life circumstances) in your assessment of your health?

5. Do you delay happiness or self-acceptance until you achieve “perfect health”?

If you find yourself answering “yes” to many of these questions, it may be time to reassess your relationship with health.

Shifting Perspectives: A Balanced Approach to Health

Recognizing and addressing healthism requires a shift in mindset. Here are some steps to cultivate a healthier relationship with health:

1. Acknowledge Health as a Spectrum
Health is not binary—it is not something you either “have” or “lack.” It is a dynamic and multifaceted aspect of life that fluctuates due to factors both within and beyond your control.

2. Separate Health from Self-Worth
Your worth as a person is not determined by your health status. Practice self-compassion and recognize that being human involves imperfections, including health challenges.

3. Reclaim Autonomy in Health Choices
Shift from “I have to” to “I choose to.” Decide which health practices genuinely enhance your life rather than adhering to rigid rules imposed by societal pressures.

4. Challenge the Narrative of Personal Responsibility
Understand that you control only a small portion of the factors influencing your health. Research shows that external determinants like socioeconomic status, environment, and genetics play a far more significant role than individual choices.

5. Focus on Enjoyment, Not Obligation
Instead of forcing yourself into a strict health regime, explore activities and foods you genuinely enjoy. This reframes health as a source of pleasure rather than pressure.

Moving Forward: The Bright Side of Wanting to Be Healthy

When approached from a place of self-love rather than fear or obligation, the pursuit of health can be empowering. By redefining health as a personal, flexible, and nonjudgmental practice, women can liberate themselves from the oppressive grip of healthism.

Imagine exercising not because you feel you must, but because your body craves movement. Or choosing foods based on satisfaction and nourishment rather than societal labels of “good” or “bad.” This shift fosters a sense of autonomy and well-being without the weight of perfectionism.

Final Thoughts: Liberating Yourself from Healthism

Healthism may present itself as a pursuit of wellness, but its darker side often brings stress, guilt, and dissatisfaction. For women, disentangling self-worth from health is not just a personal journey but also an act of defiance against societal norms that impose unattainable standards.

By recognizing the signs of healthism and adopting a balanced approach to health, you can reclaim your time, energy, and joy. Remember, your value is not determined by your health status—you are inherently worthy, just as you are.

Want to learn more about redefining health and cultivating self-compassion? 

You can access all of our services on our work with us page.  We have a number of programs and service levels enabling us to serve most women:

Free Resources and Masterclasses: Get started and get to know us better!

Private coaching with Stephanie and her team Stephanie and her team of Certified Non-Diet Coaches are waiting to support you in a one-to-one setting with an individualized plan.

Non-Diet Coaching Certification for professionals ready to integrate the Going Beyond The Food Method™️ in their practice and for women wanting to become  Certified Coach and build a business coaching other women beyond the food.