Walking into a networking event can already feel like a performance, but networking while plus size often adds an extra layer of mental noise no one asked for. Before you even grab your name badge, your brain is clocking body sizes, seating arrangements, and whether you should pretend to check an email until the room feels safer. It is exhausting, and it is also incredibly common.
Here is the truth that deserves more airtime. Your body is not a professional liability. Your ideas, skills, leadership, and experience are the reason you belong in that room. The fear of being the largest person there might feel loud, but it does not get to decide your career trajectory. Let us talk about how to show up, take up space, and network with confidence without trying to disappear.
The Nerves Start Before You Leave the House
Networking while plus size often begins with an internal debate long before the event starts. The invitation lands in your inbox, and suddenly your brain is working overtime. Will I stand out too much? Will I be taken seriously? Will I feel uncomfortable the entire time?
Pause right there. Instead of spiraling, anchor yourself in facts. You were invited for a reason, or you chose to attend because it aligns with your goals. That alone means you belong. Before the event, write down three things you are genuinely good at professionally. Not vague affirmations, but real skills or accomplishments. Read them before you walk in. Confidence does not mean fear disappears. It means you decide to move forward anyway.
Visualization is not fluff. Spend a few minutes imagining yourself having grounded, engaging conversations. Your brain responds to rehearsal. When you arrive, your body will recognize the moment instead of treating it like a threat.
Dressing Like You Expect to Be Remembered
There is a quiet pressure for plus size professionals to dress for invisibility. All black. Oversized silhouettes. Nothing that draws attention. While comfort matters, shrinking yourself is not the same thing as professionalism.
Dress in a way that makes you feel capable and powerful. A tailored blazer, a bold color that lights you up, a dress that fits your body instead of fighting it. When your clothes feel intentional, you move differently. Accessories help too. A great bag, shoes, or statement jewelry gives people an easy entry point for conversation that has nothing to do with your body.
The goal is not to blend in. The goal is to feel like yourself on your best day.
Walk In Like You Belong Because You Do
The first minute sets the tone. Head up. Shoulders relaxed. Take a breath before you enter. Resist the urge to hug the walls or immediately hunt for a hiding spot. Those instincts are understandable, but they keep you small.
Instead, walk toward the center of the action. Smile. Make eye contact. If it helps, pretend you are hosting. Hosts do not apologize for their presence. They welcome others. That mindset shift alone can change your entire experience.
Stop Waiting and Start Introducing Yourself
Waiting to be approached is a fast track to feeling invisible. Most people at networking events are just as awkward and relieved when someone else makes the first move. Networking while plus size becomes easier when you decide to lead instead of linger.
Approach individuals or small groups and introduce yourself clearly. Name, role, and a simple opener is enough. You do not need a perfect script. Confidence comes from clarity, not cleverness.
When you initiate, you control the narrative. You become an active participant instead of a passive observer.
Speak About Your Work Like It Matters
Many plus size professionals unintentionally downplay themselves. We soften our achievements. We rush through our titles. We add qualifiers that minimize our impact. That habit has nothing to do with humility and everything to do with learned self-protection.
Drop it. Your expertise does not need disclaimers. When someone asks what you do, answer directly. Share your role and one concrete example of your work. Authority shifts the room. When you speak with confidence, people respond to the substance of what you say, not how you look while saying it.
Yes, Bias Exists, and No, You Do Not Owe It Anything
Let us be honest. Bias happens. Sometimes people are surprised by your seniority or disengage before giving you a chance. That can sting, but it is not a reflection of your worth.
You get to choose how much energy you give those moments. Sometimes, gentle correction works. Sometimes walking away is the best option. Networking while plus size means being selective with your time. Focus on people who meet you with curiosity and respect. Those are the connections that actually matter.
Body Language Is a Powerful Tool
Your posture, eye contact, and voice communicate before you say a word. Stand comfortably. Face people directly. Use natural gestures. Take up the space your body occupies without apology.
A steady speaking pace and clear voice signal confidence. You do not need to rush to justify your presence. The more grounded you are physically, the more grounded you will feel mentally.
Find or Build Allies in the Room
Networking does not have to be a solo mission. If you know someone attending, stick together at first. Introductions are easier when they are mutual. If you arrive alone, look for someone else who seems unsure and partner up. Approaching others together lowers the pressure for both of you.
There is also something powerful about spotting other plus size professionals. That moment of recognition can be grounding. Community does not always require conversation. Sometimes it is just knowing you are not alone.
The Food Table Is Not the Main Event
Yes, food anxiety exists. No, everyone is not monitoring your plate. Most people are far too focused on their own conversations. Eat beforehand if that makes you more comfortable, or grab something simple. A drink gives your hands something to do and creates an easy pause in conversation.
Your ability to network is not determined by what or how you eat. Full stop.
Following Up Without Self-Sabotage
If someone gave you their card or LinkedIn, they expect to hear from you. Send a follow-up within two days. Reference something specific you discussed, and be clear about why you are reaching out.
Do not let insecurity rewrite history. If the conversation was engaged and mutual, trust that. Networking while plus size does not mean assuming rejection by default.
When Things Get Awkward and They Will
Not every interaction lands. Someone might disengage. Someone might never reply. This happens to everyone. The mistake is assuming every misstep is about your body. Most awkward moments are just human moments.
Track wins instead. One meaningful connection is more valuable than ten forgettable exchanges.
Be Kind to Yourself After
After the event, resist the urge to replay every detail. Acknowledge what went well. You showed up. You practiced. You gained experience. Confidence builds through repetition, not perfection.
Consistency Builds Confidence
The more you attend, the easier networking while plus size becomes. Start small if needed. Industry meetups, alumni events, or virtual spaces count. Each experience builds skill and resilience.
Community Changes Everything
Seek out other plus size professionals. Share strategies. Celebrate wins. Support each other. Career growth does not have to be isolating. When you feel backed, you show up bolder.
The Truth That Matters Most
Your body is not a barrier to professional success. It is a body that carries your talent, ambition, and experience into rooms that need them. People worth knowing will recognize that.
You do not need to shrink to succeed. You need to show up. Networking while plus size is not about overcoming your body. It is about trusting your value.
So what is one networking fear you are ready to challenge at your next event?
