Healthy Mindset for Weight Loss Feature Image

7 Ways to Create a Healthy Mindset & Lose Weight

A Healthy Mindset might just be what is holding you back from achieving your weight loss goals!

Despite what the diet industry tells you, Weight Loss is Challenging! Not impossible, but challenging.

Nothing ages you faster than excess weight, so any amount of weight loss will benefit you and your health!

Read on to learn how to create a healthy mindset to achieve your weight loss goals.

1. Believe in Yourself to Create a Healthy Mindset

A Healthy Mindset believes weight loss is possible!  Accepting ourselves, flaws and all, is the foundation for success. 

Think about your past challenges and wins!  What was the key to making it through?  Likely a belief that you could!  

Maybe it was getting your college degree or landing your dream job.  Or perhaps it was leaving a bad relationship or pulling yourself out of the throes of Depression. 

If you are reading this, you have more than likely faced and conquered challenges!

Healthy Mindset – Fixed vs. Growth Mindset

A Fixed Mindset believes we are born with a certain level of ability and we cannot change that. It tends to be all about the outcome versus the process of change and growth.

A Growth Mindset believes we can develop our ability through hard work and effort. Overcoming obstacles is a large part of this way of thinking.

A growth mindset aligns with what it takes to face the challenges that come with weight loss. It is all about the process versus the outcome.

Example of a Fixed Mindset with Weight Loss:

“I didn’t meet my weight loss goal this week even though I increased my exercise. The changes I made were a waste of time and I am a failure.”

Example of a Growth Mindset with Weight Loss:

“I didn’t meet my weight loss goal this week. However, I did follow through on increasing my exercise. This change will pay off eventually.”

Healthy Mindset Fixed vs. Growth

2. Revisit Motivators Regularly

The best type of motivation is self-motivation! Once you find your Why, it is essential to revisit this.

You may feel inspired to improve your health today, however this will likely ebb and flow throughout your weight loss journey.

In addition, your Why may be difficult to access in certain eating situations or on stressful days.

Really take the time to figure about what motivates YOU!

Reinforcement Helps Maintain a Healthy Mindset

Write down your motivators or affirmations for weight loss and read them regularly. Ensure reading these statements will motivate you on your tough days!

You can put these statements in a journal or in the notes section of your phone. Try posting them on your fridge or on your bathroom mirror for added visibility.

The more you read them, the more potential they have to make lasting changes to the ways you think and feel!

Motivator & Affirmation Examples

  • “I want to lose weight so I can be around and active with my kids.”
  • “Losing weight will help me to better manage my Diabetes and avoid insulin.”
  •  “Results happen over time, not overnight. Work hard, stay consistent and be patient.” 
  • “When I feel like quitting, I will remember why I started!”
  • “I feed my spirit. I train my body. I focus my mind. This is my time.”

If you need some inspiration, Motivate is an app that will give you a daily dose of motivation.

Motivation Next Exit Freeway Sign

3. Identify Sabotaging Thoughts

We all have negative thoughts, some more than others. You may not always recognize these sabotaging thoughts.

Much like regular repetition of motivators, the more often we experience negative thoughts, the more they become a part of us.

Tools to Manage Negative Thoughts

Keeping a journal is helpful with any type of behavior change. It doesn’t have to be an everyday commitment. It might just take a couple of days of being aware and mindful to identify your negative thought patterns.

Once identified there are a number of techniques to help, such as thought stopping and re-framing. The goal is to create a “road block” on your path to negativity.

Some individuals find it helpful to picture a Stop Sign when they notice these sabotaging thoughts creeping in.

Woman writing in a journal to create a healthy mindset about weight loss

4. Anticipate Challenges

Be proactive and anticipate what may get you off track. Perhaps you really struggle with healthy eating at family gatherings.

Coming up with a plan ahead of time and bringing a healthy option can set you up for success!

Or maybe you know the upcoming week is going to be stressful, so you ensure you do additional meal prep over the weekend.

This reinforces that healthy mindset where you trust in yourself to learn and do things differently.

5. Reinforce Positive Changes

Behavior change is much like a muscle. When you work your behavior change muscles, they get stronger and more efficient. Celebrate your successes and reward yourself!

It feels good when others recognize your hard work and achievements. Recognizing and honoring your successes has a very similar impact!

Woman laying with daisies on her eyes representing a healthy mindset

6. Learn from Setbacks

Progress is the goal, not perfection!  View setbacks as opportunities to learn and progress. Think about what went wrong, and how you would do things differently next time.

Weight loss is a process, and there is no finish line for positive health changes. You are learning how to change your lifestyle to support better health! It will take time, and just like life, there will be ups and downs.

Learn from Mistakes on a piece of paper attached to a pencil with pencil shavings at the base

7. Surround yourself with Positive People

Positive people and relationships have a profound impact on us! These individuals influence us in many ways.

A good support system motivates you to follow your dreams and to be successful. Supportive relationships also help you manage stress and make better choices.

Weight loss impacts those around you. Pay attention to who is supportive, neutral, and negative about your efforts.

Who is building you up? Make it a point to spend more time with these individuals!

Hands holding sign that says support

Takeaways on Healthy Mindset

Weight loss can be challenging. However, anyone who has lost weight will tell you it is the best thing they did for themselves and their health!

Fostering a Healthy Mindset about weight loss is the foundation for long term success!

Additional Resources

Interested in learning more strategies to support lasting weight loss? Check out the Age-Defying Dietitian’s previous blog post on Top Dietitian Weight Loss Tips.

Interested in diving deeper into developing a Healthy Mindset? I highly recommend the book below.


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