Weight loss is often talked about as a story revolving around calories, diet and exercise. But the truth is, that the deciding factor in whether or not a weight loss journey is sustainable is your mindset, beliefs and how you see yourself. Many people fail not because of a lack of nutrition knowledge or not knowing how to exercise, but because they do not change their core mindset.
If you have ever experienced losing weight and gaining it back, or are tired of “forcing” yourself, it is time to look at it differently.
What are the top weight loss mindsets for effective weight loss?
Here are 5 top mindsets that can help you lose weight effectively:
1. Build self-esteem and self-acceptance
One of the most common mistakes when losing weight is starting with low self-esteem. Some people look in the mirror and hate their bodies, then decide “I have to change at all costs”. But when your motivation comes from a place of disgust, it’s easy to give up or feel overwhelmed.
For example, when you compare your body to your peers. Every time you gain weight, you feel guilty, then go on an extreme fast for a few days. But after just a week, cravings flare up, making you eat twice as much and feel like a failure.
So, instead of seeing your body as an enemy, practice seeing it as a companion that needs to be cared for. Only when you are grateful and appreciate your current body can you nourish it with healthy choices.
Helpful tip: every morning, try writing down 3 things you appreciate about your body (e.g., “Thanks to these legs, I can walk”, “Thanks to a strong heart, I still work every day”). Avoid using negative words about yourself. Instead of “I’m so fat, I’m terrible”, change it to “My body needs better care”.
2. Distinguish between perfectionism and high standards
Perfectionism is the hidden enemy of weight loss. It makes you think that everything you do must be 100% perfect (like strict dieting, never skipping workouts, no mistakes allowed). And just one time you accidentally eat a cake, you consider it a failure and abandon the plan.
Having high standards is necessary, but it must be accompanied by flexibility. A suitable deviation does not mean failure. On the contrary, it is part of the process.
For example: Instead of setting a goal of “never eat sweets”, set a goal of “limiting sweets to 1-2 times per week”. If you accidentally eat more than planned, consider it a learning experience instead of blaming yourself. Record how you feel after eating to learn from experience for next time.
3. Rethink How You Use Food to Satisfy Your Emotions
Food is not just for fuel, it is also tied to emotions. Many people eat when they are sad, stressed, lonely, or even… overly happy. Without realizing this, you will continue to repeat the cycle of emotional eating.
Identifying your emotional triggers is the first step. Then, you need to find ways to replace them with healthier activities to satisfy your needs.
Tip: When you feel a craving, stop and ask yourself: “Am I really hungry, or am I stressed/bored/anxious?”. Prepare a “substitute list” such as going for a 5-minute walk, calling a friend, writing in a journal, listening to music. Gradually, your brain will learn to seek these activities instead of food.
4. Eliminate the feeling of FOMO when changing your lifestyle
Many people fear that when they eat healthy, they will have to give up all the fun, no more parties, no more delicious food. This feeling is called FOMO (Fear of Missing Out). It is this fear that makes them see weight loss as a heavy sacrifice, instead of a positive choice.
Remember, losing weight does not mean you have to completely cut out fun. Instead, adjust so that you can enjoy life while getting closer to your goals.
For example: When going to a party, eat slowly, choose more vegetables and protein, limit fried foods. You can still enjoy a little cake or beer without ruining your plan.
In addition, you can create new fun around a healthy lifestyle: go hiking with friends, try cooking new dishes, join a dance class. Then you feel like you are “upgrading your life”, not being limited.
5. Learn to deal with emotional cravings
Cravings often do not come from the stomach, but from the mind. If you rely solely on willpower (trying to “suppress”) or distraction (doing something else to forget), the cravings will come back stronger. It is essential to learn to listen, understand and let the cravings pass by themselves.
Cravings are like a wave, they rise and then subside. If you patiently observe, they will pass without the need to respond with food.
For example: When you crave food, you can wait 10 minutes before deciding. In the meantime, drink a glass of water or go for a walk. Usually, the feeling will decrease. If the cravings keep recurring and you have difficulty controlling them, do not hesitate to seek support from a nutritionist or psychologist.
In short, successful weight loss is not only based on calorie counts or a certain diet. The core is how you think, perceive yourself and choose actions every day. Once you build self-esteem, become flexible with your goals, separate your emotions from your food, eliminate FOMO, and learn to deal with cravings, you’ll find that weight loss becomes much easier and more sustainable.
