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How to Manifest Weight Loss in 7 Steps

Learn how to manifest weight loss in these seven inspiring steps!

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

Read on to learn how to embrace a holistic mindset that will lead you to sustainable results!

1. Foster a Healthy Mindset to Manifest Weight Loss

A healthy mindset believes weight loss is possible!

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.

Believe in yourself to manifest weight loss in your life!

Pad of paper with "New Mindset, New Results" written on it; How to Manifest weight loss
Believe in yourself to achieve results!

Difference Between Fixed Mindset & 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.

This type of mindset aligns with what it takes to manifest weight loss. It’s about the process versus the outcome.

2 signs with arrows pointing in different directions; fixed mindset and growth mindset.
Adopt a growth mindset to manifest weight loss!

Fixed vs. Growth Mindset Examples

Example of a Fixed Mindset:

“I did not meet my 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:

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

2. Manifesting Weight Loss Through Motivation

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

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

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

Really take the time to figure out what motivates you to manifest weight loss in your life!

The word motivation written in red.
It is normal for motivation to ebb & flow.

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

Manifest Weight Loss on Paper

Write down your motivators or affirmations and read them regularly.

You can put these statements in a journal or in the notes section of your phone.

Post them on your fridge or on your bathroom mirror for added visibility.

The more you read your motivators, the more potential they have to manifest weight loss!

Woman with glasses writing in a journal.
Put your motivators or affirmations down on paper!

Examples of Affirmations / Motivators

  • “I want to lose weight so I can be around and active with my kids.”
  •  “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.”
  • “Losing weight will help me to better manage my diabetes and avoid insulin.”
Affirmation - "I can & I will" written on a post-it note next to a yellow cup of coffee.
Affirmations help to manifest weight loss!

Affirmations for healthy eating are powerful tools!

Check out this Age-Defying Dietitian blog post “Simple Affirmations for Healthy Eating” for more affirmations!

3. Identify Sabotaging Thoughts to Manifest Weight Loss

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

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

Journal to Improve Your Negative Thought Patterns

Keep a journal to improve your negative thinking.

It doesn’t have to be an everyday commitment. It might just take a couple of days of mindfulness 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 “roadblock” on your path to negativity.

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

Hand holding a red stop sign; stop negative thoughts to manifest weight loss
Stop negative thinking that can sabotage your efforts.

Journal Prompts for Weight Loss

Journaling is a personal practice, and there is no right or wrong way to journal.

Use the journal prompts below as a starting point and allow your thoughts and feelings to flow:

  1. What does a healthy and balanced relationship with food mean to me?
  2. How do I feel about my body right now? How would I like to feel in the future?
  3. What are some positive changes I’ve noticed in my body and health since starting my weight loss journey?
  4. What triggers my emotional eating, and how can I address those triggers in a healthier way?
2 hands writing in a journal with a lit candle nearby.
Journaling is a personal practice.

4. Anticipate Challenges

Be proactive and anticipate what may get you off track to manifest weight loss!

Perhaps you struggle with eating healthy at family gatherings.

Come up with a plan ahead of time to bring a healthy option that 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 a growth mindset where you trust in yourself to learn and do things differently!

Hand holding a clip board with a meal plan in front of the fridge; plan ahead to manifest weight loss
Plan ahead to manifest weight loss!

Need some meal-planning inspiration? Check out our previous blog post “Anti-Aging 7 Day Meal Plan” for meal and snack ideas!

5. Reinforce Positive Changes to Manifest Weight Loss

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

Celebrate your healthy food choices and reward yourself!

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

Woman smiling holding a smiley face balloon.
Celebrate your successes!

Law of Attraction for Weight Loss

The law of attraction is a belief that like attracts like, suggesting that positive thoughts and emotions can influence one’s experiences and reality.

To use the law of attraction to manifest weight loss, focus your thoughts and emotions on the positive outcomes you desire.

Woman laying on the group putting flowers on her eyes representing positive outlook.
Focus on the positive to manifest weight loss!

6. Learn from Setbacks to Manifest Weight Loss

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.

Journaling or talking through your setbacks can help you manifest weight loss.

Weight loss takes time, and just like life, there will be ups and downs!

"Learn from your Mistakes" written on a piece of paper.
Progress is the goal, not perfection! 

7. Surround Yourself with Positive People

Positive people and relationships have a profound impact on us!

These individuals influence us in many ways, including our personal manifestation of weight loss.

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.

Your individual changes impact 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!

Several hands holding the word "support".
A good support system is essential to positive growth!

Takeaways on Manifesting Weight Loss

Manifesting weight loss is a gradual process that requires patience and dedication.

Embrace the journey, focusing on the positive changes you’re making for your body, mind, and overall well-being. 

By incorporating these 7 steps, you’ll not only achieve your weight loss goals but also cultivate a healthier and happier self!

Woman facing the ocean with her hands raised in a "V" celebrating her accomplishments.
Manifest a healthier & happier you!

Hungry for More?

Check out the Age-Defying Dietitian’s Anti-Aging Weight Loss section of the blog for additional information and support for your weight loss journey.

Sign up for our Nutrition for Healthy Aging Newsletter to get our latest content delivered directly to your inbox!

*Please note this blog post contains affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases.

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