Why You Sometimes “Feel Fat”: A Look at Proprioception and Body Awareness
June 6, 2025 | By Chris Sherman
This is a repost of our blog originally posted in 2022.
The Science Behind “Feeling Fat”
“Feeling fat” may be an attempt to describe a change or challenge in proprioception.
What Is Proprioception?
Proprioception is like your body’s sixth sense, it’s how you know where your body is in space. For example, place your hand behind your head. How do you know it’s there if you can’t see, hear, feel, touch, taste, or smell it? That’s proprioception!
Some people have stronger proprioception than others. An Olympic gymnast who can flip and land on a balance beam has excellent proprioception. If you tend to bump into things or feel “clumsy,” your proprioception may not be as finely tuned.
How Proprioception Affects Body Perception
Proprioception impacts how we perceive body size. When you receive novocaine at the dentist, your tongue feels much larger even though its actual size hasn’t changed. This is because novocaine temporarily impairs proprioception, making your tongue feel up to 30% rounder!
Just like other senses, proprioception can be altered by stress. For example, your vision might become sharper while you lose peripheral vision under pressure. Similarly, research shows stress can alter proprioception (Senol et al., 2019).
When Proprioception Feels Disoriented
For some, it’s disorienting to feel as though the boundaries of the body are melting like an ice cube. That sensation can bring vulnerability and a desire to regain control. It’s difficult to describe (“I feel fat,” “I feel small”) but very real. In these moments, it’s painful to be dismissed or told it's not real.
Even if the outside body hasn’t visibly changed, the brain might be registering a shift in perception. Identifying and understanding that shift can be a powerful tool in recovery.
Why Does “Feeling Fat” Happen?
Source- Unsplash.com
One theory is that shifts in proprioception serve as a protective mechanism. If your body feels fragile, your brain may project a buffer like an imaginary bubble to protect you from danger. This "bubble" may be perceived as a change in body size. Recognizing that your body is trying to protect you can help foster self-compassion during a confusing or disorienting experience.
When Does “Feeling Fat” Happen?
For some people, this sensation can occur very often. Sometimes it may co-occur with another challenge that your body has like,
Stress
Exercise or physical exertion
Weight gain or loss
Catabolism/starvation or being undernourished
What Does “Feeling Fat” Actually Mean?
It may mean that some part of your body is attempting to protect you. That's an important and valuable signal to learn to interpret. In the moment, asking "why" may not be as important as asking "what do I need?" Your body might be overstimulated from stress, trauma, or physical escalation. This is a cue to focus on physical self-care.
What Can I Do When I’m “Feeling Fat”?
Many in-the-moment strategies involve pressure-based interventions, such as:
Wrapping yourself in a blanket or using a weighted blanket
Wearing a weighted or pressure vest
Curling up between cushions or in a small space
Source- Unsplash.com
Ask your body what it needs. Maybe it wants to curl into a ball, go upside down, jump up and down, or wear a heavy coat. These actions may help reorient your body’s boundaries and bring balance back to your nervous system.
As your body finds balance, your mind often follows. Over time, yoga and similar practices have been shown to help increase proprioception.
How to Respond When Someone Says “I Feel Fat”
Friends, family, and providers may struggle with how to respond, fearing they may affirm disordered thoughts. But responding with care can support body awareness and emotional regulation.
You can validate the sensation without agreeing with body size: “That sounds disorienting. Can you help me understand, what does that feel like in your body?” If the person is unable to articulate the feeling, that’s okay. Notice their nonverbal cues, like:
Curling up
Wrapping clothes tightly
Rocking or pressing into surfaces
These movements may be the body’s attempt to self-soothe and restore proprioceptive balance. Offer tools to support this, like:
Weighted blankets
Pressure vests
A quiet, grounding environment
Source- Unsplash.com
You might explain it like this: “Sometimes when we feel scared or overwhelmed, our body creates an imaginary bubble to protect us. That can make us feel larger. Right now, I see you pulling your knees into your chest—that’s great because your body is doing what it needs. Squeezing into a ball creates a protective boundary. Wrapping in a blanket can help even more. Would you like to try one?”
Follow-Up and Curiosity
After the moment has passed, check in again:
What helped?
What didn’t?
What can we try next time?
Each episode is a chance to build curiosity and body awareness, which are key tools for emotional resilience and recovery.
Final Thoughts
Understanding the science behind “feeling fat” can help you respond with more compassion and curiosity toward your body. You’re not making it up and you’re not alone. With the right tools and support, it’s possible to reconnect with your body in a way that feels safe, grounded, and healing.
Reach Out
If you’re considering professional support, we’re here to help. Please reach out to schedule a free, no-commitment consultation. There’s no fee and no obligation—just click the button below to get started.
You can also call or text us at 202-656-3681, or email us directly. Give yourself the opportunity for the support you deserve.