How to Change Your Mindset for Weight Loss

Are you struggling to lose weight? Is it because you just can’t get in that weight loss mindset?

I know how you feel.

It was so hard for me to lose weight because I just couldn’t stay motivated. But it turned out to be so much more than motivation. I was not in the right mindset for weight loss. I wasn’t honest with myself with how much I was eating, my goals were not realistic, I was constantly comparing myself to other people, etc. 

Does any of this sound true for you as well?

You want so badly to reach your goals but you constantly find yourself falling off the wagon and then beating yourself up about it. Don’t be so hard on yourself when you do mess up, it’s likely inevitable. But you can turn your mindset around!

Here is what you can do to change your mindset for weight loss!


Be honest with yourself.

As painful as it is, now is the time to be honest about why you’re overweight.

Many people have the same reasons in common and it’s okay to come to terms with it, and work towards changing unhealthy habits.

So what is true for you?

Do you eat a lot of fast food, sweets, and drink soda often?

Do you live a sedentary life?

Do you have an underlying condition that can contribute to weight gain?

Have you recently had a baby?

I know it may seem kind of silly to acknowledge something so painfully obvious, but it’s the first step to getting to that right mindset.

Every single one of these factors can be controlled. Even those with an underlying medical condition can lose weight. If you’re one of those folks, talk with your doctor about the best approach for you when it comes to losing weight.

When you realize YOU are in control of your weight, you start to believe you can finally reach a healthy weight.


Visualize what you want.

Do you want to get back to your pre-baby size? Do you want to lose weight to eliminate health issues? Or do you just want to feel confident again?

Whatever your reason, think about it every day. Visualize what you and your life would be like when you reach your goal.

It might be helpful for you to create a vision board. You can create a digital version or a physical one to hang up in your home. Add anything you associate your goal weight with. Make sure you look at it every day.

Visualization can be used as motivation.



Use affirmations. 

Remind yourself how amazing and capable you are. You can do ANYTHING you set your mind to. Start telling yourself that every day. Affirmations will help you get in the right weight loss mindset.

Here are some positive weight loss affirmations:

I eat to nourish my body.

I love taking care of myself.

I am losing weight every day.

I am in control of what I eat and how much I eat.

I am getting fitter every day.

I love and appreciate my body for what it can do.

Exercise makes me feel amazing.

I am committed to living a healthy lifestyle.

I love eating healthy foods.

I am a weight loss success story.

Why affirmations work:

Let’s face it. Negativity will get you nowhere. On the other hand, positivity is contagious.

If you’re down about yourself still being overweight, now is the time to turn that negative thought process around. And you can start with affirmations.

You might think it’s ridiculous to say these things that you may think are so obviously “not true”, but once you start, and repeating them to yourself daily, you will begin to see the truth they hold. Even if you do not see or believe those words at the time.

Say them out loud, in your head, when you’re cooking, when you’re working out, when you’re in the shower, when you’re driving to work, etc.


Set realistic goals.

Your goals can tremendously affect your mindset, so make sure you set the right ones.

If your goal is to lose 50 pounds in one month, you’ll soon come to realize that isn’t going to happen, and you’ll give up and wonder “What’s the point?”

Losing 50 pounds a month is not realistic.

Losing 25 pounds a month is not realistic.

Losing 5 pounds per week is not realistic.

Losing 1-2 pounds per week IS realistic.

I know that hardly seems like anything at all, but slow and steady weight loss is the most likely to be permanent weight loss.

You want to achieve your goals right? Make them attainable, get in a good and consistent routine, and you’ll start to see results.



Get rid of the all or nothing mindset.

The all or nothing weight loss mindset can and will ruin your progress, if you let it.

You know, when you “slip up” on your diet and eat a cookie, then you think “Well, the whole day is ruined, might as well eat 10 more.”

This is a terrible, unhealthy way to think. I used to behave like this all the time, no wonder I couldn’t lose weight.

Think about this: if you eat two cookies, that’s probably around 200 calories, give or take. But if you eat ten cookies, you’re likely consuming anywhere from 800-1000 calories.

Obviously, the all or nothing mindset totally defies common sense and logic when you really think about how much you’re eating. So be aware of what you’re doing the next time you’re in that situation. 

Just remember that no one is perfect, and if you end up eating something off plan, it’s totally okay. Brush it off, and continue on.

You can read more in depth about how the all or nothing mindset will ruin any progress you make.


Stop comparing.

When you’re first starting out on your weight loss journey, you might find yourself feeling a bit envious of those with fit bodies looking their best. But you might not think about what it took to get them there.

You might find someone at the end of their fitness journey and you are only at the beginning. Please don’t let this discourage you. If anything, let it motivate you. 

Remember that each person who has reached their goal had to learn how to do heavy squats, sprint, eat a paleo diet, use intermittent fasting, etc. And you can too.

Everyone has a journey, everyone has a story. You just have to write your own.


Make a plan.

Sorry, you can’t just wing it and expect to succeed. Sure it might work some days, but a lot of the time you’ll find yourself settling for an unhealthy meal just because you were not prepared.

You need a plan.

What meals do you want to prepare?

How will you fit in exercise?

What ideas do you have for healthy snacks?

What will you do on the days you just don’t feel like it? How will you push yourself?

You need to answer these questions long before day one and get your plan ready.

If you need additional help, I wrote another post to help you plan for your weight loss journey!


Be patient.

Sometimes you can lose sight of your goal when you’re impatient. You feel a shift in mindset and you’re not as focused as you were when you started.

Unfortunately, weight loss doesn’t happen overnight. It takes time, consistency, and patience. Slow and steady weight loss is more likely to be permanent weight loss. 

The last thing you want is to crash diet to quickly drop 10 pounds and once you resume your normal habits you gain it back faster than you lost it.

Keep in mind that each day you’re closer to your goal. Don’t forget your affirmations, say them daily. This will help remind you that the time and work you are investing in your health is totally WORTH IT.

Remember, the time will pass anyway. So you might as well make it count and have something to show for it.


Reward your success.

Here comes the fun part! It’s so exciting to finally see that number on the scale go down, and that is definitely a reward in itself.

But to motivate yourself a bit more, create a reward system.

Every ten pounds lost you could reward yourself with a new pair of shoes or a new outfit. Or every five pounds. Or for every pound lost, put a few dollars in a jar. When you reach your goal, go on a shopping spree.

Five pound increments, ten pound increments, whatever you choose, make it achievable, make it work for you. Make it motivating.


I hope you can use these weight loss mindset tips to turn your thoughts around, and get in the right place. You are responsible for your own health, and now is the time to finally take charge!

What is the first step you will take with your newly changed mindset?

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