Shift your Mindset

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Our thoughts are powerful. What you think determines how you feel, and how you feel determines what you do. The truth is when you think differently, you act differently.

When embarking on a weight loss journey, a large part of overcoming the challenge is shifting how you think about your present situation, your goals, and your progress. Approaching weight loss from a healthy and self-compassionate mindset can help make the journey a meaningful one, and the results lasting.

Change how you think

Sometimes when faced with a challenge like weight loss, we can develop extreme thinking styles which can be self-sabotaging. Research has shown that being able to recognize and change negative thinking patterns can lead to long-term success.[i]

Practice self-compassion

Treat yourself with the same kindness and compassion that you would a friend. Give yourself the permission to have imperfections, while still being accountable for your actions. Studies have shown that those who practice self-compassion are more likely to take better care of themselves, by eating well and exercising.[ii][iii]

Celebrate small successes

Losing weight is hard – so be sure to celebrate every little win! Research has shown that being satisfied with weight that has been lost – even if it didn’t meet expectations – can help to improve the maintenance of weight loss.[iv]

Believe in yourself

Having self-belief in your ability to succeed is crucial to achieving weight-loss goals. Studies have shown that having confidence in your ability to control your weight and believing in your ability to make wise food decisions can help with weight loss.[v]

Get social

Find a community of like-minded allies. By surrounding yourself with people who have your back can keep you accountable and keep you motivated. Plus, people who have participated in a weight-loss program with a group, and who have incorporated social support, lost more weight than those who do it on their own![vi]

[i] Burns, David D. Feeling Good: The New Mood Therapy. New American Library. 1980

[ii] Sirois FM et al. Self-compassion, stress and coping in the context of chronic illness. Self and Identity 2015;14(3):334-347

[iii] Terry ML et al. Self-compassionate reactions to health threats. Personality and Social Psychology Bulletin 2013;39(7):911-926

[iv] Wadden TA, Womble LG, Sarwer DB, Berkowitz RI, Clark VL, Fost GD. Great expecations: "I'm losing 25% of my weight no matter what you say." J Consult Clin Psychol. 2003 Dec;71(6):1084-9.

[v] Wamsteker EW, Geenen R, Iesra J, Larsen JK, Zelissen PM, van Staveren WA. Obesity-related beliefs predict weight loss after an 8-week low-calorie diet. J AM Diet Assoc. 2005 Mar;105(3):441-4.

[vi] Wing RR, Jeffrey RW. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. J consult Clin Psychol. 1999;67(1):132-138