Nov 15

The Psychology of Weight Loss: Mindset Matters

The mind is your most effective weight loss weapon . We each have our own set of internal pressures that prevents us from achieving our weight loss goals. Everyone knows the simple formula of losing weight is to eat healthy and exercise; so how come obesity is so high? Our minds are not hard-wired this way. It is possible to train your brain to enjoy healthy eating and exercise but it’s a long road of breaking bad habits and destructive thought patterns. It’s easier to look in the mirror, not see our ideal body image, shrug it off and console ourselves with chocolate than to see the bigger picture of what could be and continuously work towards that goal.

Mindset release

            The key is to release those mindsets. Wilson (2010) suggests finding that thing that motivates you whether that is buying a new dress in the size you want to be and working towards that or improving your cardiovascular health and being around longer for your children. Find the thing that motivates you and hold on to it every day especially when you feel you are about to fall off the band wagon.

            Eliminating destructive self-talk will be beneficial. Easier said than done. Finding someone that will hold you accountable and lift you up when you’re feeling down is worth more than gold).


Mindset Matters

This person or coach can motivate you, provide competition, push you to your limits and provide companionship. This strategy can be difficult but once you find this person you will be well on your way to achieving your weight loss goal.

            Griffiths (2012) suggests when eating to ask yourself; “Am I eating because I’m hungry or am I attempting to fill an emotional need?” He also states that visualizing yourself the way you want to look and feel can help motivate you.

Exercise Mindset and Weight loss

      Sisson (2013) states that embarrassment of exercising in front of other people is a hurdle that the majority of weight loss attempters take time to get over. He suggests getting a trainer or coach, exercising during gym off hours or exercising outdoors. and also speaks against the “all or nothing” approach as changing your lifestyle takes time and doing something is far better than doing nothing!

Goal set and schedule to achieve weight loss

            Nichols (2011) suggests that the best way to incorporate exercise into your daily life is to treat it like an appointment. At the start of the week get your diary and write in the time and duration of your gym session/walk/swim etc. 

            I hope these few suggestions about weight loss have changed your mindset and remember “the key to happiness is having dreams…the key to success is making dreams come true” (Griffiths, 2012).


Griffiths, H. (2012). “Think Slim”. Retrieved from http://www.weightlossresources.co.uk/ weight_loss/weight_loss_tips/mind.htm on 15th October 2013

Nichols, N. (2011). “Habits of fit people: Work out like it’s your job”. Retrieved from http://www.sparkpeople.com/blog/blog.asp?post=habits_of_fit_people_exercise_like_its_your_job on 18th October 2013

Self, S. (2011). “Why your friends are the secret to weight-loss success”. Retrieved from http://www.fitsugar.com/Benefits-Having-Workout-Buddy-16233844 on 18th October 2013

Sisson, M. (2013). “10 psychological hurdles keeping you from losing weight (and how to overcome them)”. Retrieved from http://www.marksdailyapple.com/10-psychological-hurdles-keeping-you-from-losing-weight-and-how-to-overcome-them/#axzz2i2HgaPaC on 15th October 2013.

Wilson, P. (2010). “Mind over kilos: The psychology of weight loss”. Retrieved from http://www.abc.net.au/health/thepulse/stories/2010/09/23/3019673.htm on 15th October 2013

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