Losing weight isn’t just about the food you eat. Being in the right mindset can be a key factor in your successful weight loss journey.
That’s because how we think and what we believe can:
- Set and maintain motivations
- Keep us committed and boost our confidence
- Allow us to create new healthier habits
- Shape our actions and goals
- Give us the ability to manage the stress and challenges that could arise and cause us to slip up.
Being mentally prepared will set you up for a better outcome and more sustained health and weight loss journey – especially if you begin an eating plan that you actually enjoy and can allow you to manage your hunger and cravings.
I’ve created this guide to give you 8 positive steps to adopt a winning mindset that lets you be ready, eager and able to succeed on your health journey.
1. Motivation: Find and stay focused on your “why”
- Why am I motivated to lose weight?
- What changes will it make to my life?
- What changes will it make to my happiness?
- What differences will it make to my health?
- Is the reason I want to lose weight for me, or am I being pushed into it by someone else?
I’ve created this guide to give you 10 positive steps to adopt a winning mindset that lets you be ready, eager and able to succeed on your health journey.
Finding your “why” will help you stay on track through the challenging times – and there will always be those times so be prepared. Ask yourself a few simple questions:
- Why will I benefit from losing weight or changing my diet?
- What good things will come from losing weight?
- What are the risks or negative consequences of not changing my diet or losing weight?
- What or who will support me when I am faced with challenges while trying to lose weight?
You may have multiple reasons that motivate you to lose weight. Two of the most common are health and appearance.
Appearance-related motivations may seem more important to you but these reasons are more likely to be linked to more negative results – poor body image, negative self-talk, low self-esteem, looking for quick fix solutions and using unhealthy methods to lose weight. This is where we often slip up and fall into a yoyo pattern of losing weight and then gaining it back.
When your motivations are health related you are more likely to implement ways of losing weight in a sustainable manner with longer lasting results – naturally then, appearance and body image is the by product and you get both outcomes.
Let’s look at a few health related reasons you may want to lose weight.
- Gain more energy
- Sleep better
- Increased mobility and flexibility
- Reverse illness contributed by weight gain
- Reduce inflammation
- Reverse metabolic syndrome
- Improve heart health
- Eliminate joint pain
- Stop certain medications
I recommend writing your “why” in a place you can see it daily. On the fridge, the mirror, back of the front door or in the car. Throughout your journey your “why” may change or develop. If it does, adjust it and keep referring back to it for motivation and inspiration.
2. Which diet is right for you?
When you’ve got your “why”, it is time to think about the diet plan that is best going to allow you to achieve your goals.
I am a firm believer that the only way to lose weight and keep it off is by following a diet that feels like a natural lifestyle choice and not one that has you thinking about it daily – it shouldn’t be a daily uphill battle.
Your diet should keep you satisfied, not feeling deprived. It should fit within your values, lifestyle and eating the foods you enjoy.
There are thousands of diets out there however my suggestion would be one of the following – low carb, keto, higher satiety, paleo, Mediterranean, vegetarian, vegan, carnivore and for some adding in intermittent fasting by skipping a meal or increasing your fasting window (hours of not eating) which can be beneficial for those who struggle with snacking, sugar or overeating.
Things to look for when choosing a healthy plan:
- Prioritises protein and other essential nutrients at every meal.
- Includes high nutriton and fiber-filled carbs in the amounts appropriate for your goals.
- Contains healthy fats for nutrients and flavour.
- Does not restrict calories for long periods of time.
- Limits or eliminates ultra-processed foods and added chemicals.
- Limits or eliminates added sugars and sugar alternatives.
- Includes food you actually enjoy eating.
Those who have tried many different diets over the years seem to find they can achieve success with a well-rounded low carb or keto diet, especially if they have a lot of weight to lose or have blood sugar problems such as type 2 diabetes.
But just as your “why” needs to be revisited your diet too may need adjusting. Keep an open mind on adjusting your food choices based on your progress and preferences over time.
3. Plan for challenges that arise.
We know that we are more likely to avoid temptations and overcome challenges when we anticipate them and have created a support network and environment that supports us.
Make a note of the people, places, events or things that may threaten your journey and commitment. Be honest and write them down in a list – what environments, events, or emotions may make sticking to your diet more difficult?
Now for every one of those challenges or obstacles that you’ve identified, write down a possible tactic you could use to avoid or overcome them.
Challenge: Does someone often bring tempting food to the office?
Tactic: Can you share your “why” with them or plan to have alternate food to eat alongside them?
Challenge: Is having a muesli bar, packet of chips or sweet treat mid-afternoon a habit you can’t break?
Tactic: Understand if you are doing it out of boredom, out of habit, because you feel tired or because you are hungry. If you are doing it out of boredom use this time to go for a walk or phone a friend. If out of habit – clear your cupboards of all these foods (out of sight, out of mind), if it’s because you are tired or hungry, more often than not you are not getting enough protein in your other meals and your body is looking for another sugar spike to get you through. Replace that snack food with something high protein – eggs, cold meats, edamame.
Some other challenges you may be faced with could be;
- Does someone bring tempting food into the home or workplace?
- Do you often walk past your favourite bakery? Can you take a different route to your destination?
- Do you have a habit of snacking while watching TV or driving in the car? Can you break that habit by using a fidget toy or keeping a water bottle nearby to sip instead of snacking?
- Does stress or emotions lead you to comfort eating or drinking? Identify the emotions that lead you to snack – stress, anger, sadness, guilt, worry, tiredness, loneliness or boredom. What could you do instead? Phone a friend, do a facial at home, go for a walk, upskill on something you’ve always wanted to learn – knitting, painting, crafting, building.
- Are social events the time when you find it hard to stick to an eating plan? Can you bring a diet friendly dish? Choose restaurants that suit your plan? Check the menu online and decide what you’ll eat so you aren’t under pressure or swayed towards an unhealthy option when you arrive.
- Do you travel and find it difficult to stick to your diet plan? Take your own meals on flights, shop at the local supermarkets for fresh foods and eat meals at your accommodation or find a nice outdoor spot at your destination to have a picnic. A quick salad of pre-mixed salad, tinned tuna, cherry tomatoes, avocado can easily be made anywhere and only requires a fork. Many supermarkets also sell pre-cut fruits and vegetables for easy and healthy snacking.
Instead of letting these challenges defeat or overwhelm you. Think of it as the power you have for taking control of your health and commitment to your goals.
4. Create SMART goals.
It is easy and common to make goals that are out of our control to reach or aspirational with a vague end target.
“I’m going to lose weight” is a goal that is vague and doesn’t have the same control as “I’m going to lose 5kg’s before my birthday”.
SMART goals are Specific, Measurable, Achievable, Relevant and Time-based.
They are smaller steps that we can commit to for a period of time and that we can control the outcome.
An example of a SMART goal is:
- Specific: I am going to prepare my lunches ahead of time so that I don’t need to buy takeaway foods.
- Measurable: I will tick off on my calendar that I completed this.
- Achievable: I will do one large supermarket shop on the weekend to prepare for making my lunches.
- Relevant: This will stop me from having to buy takeout food.
- Time-bound: I will do this for a week and then reassess if it works for my schedule and lifestyle.
SMART goals often turn into a series of healthy habits from one main goal. For example, you can start preparing food ahead, shopping from a list and only buying what you need, only drinking water instead of other beverages, and having healthy snack options on hand.
Other ideas of SMART goals could be committing to following your FIT X LIFE meal plan for 2 weeks, checking in with your coach each week, inviting a friend to join you on walks, and sharing your results with others.
It’s easy to want to do too much too quickly but it is better to start slowly with attainable goals and maintainable healthy habits.
Choose a couple of SMART goals at a time, then add a couple more when you have a good handle on your first ones. Eventually, those first goals will become your new way of living.
5. “Failures” are just lessons to be learned from.
There are going to be days or even weeks when you’re diet plan goes a little off track.
When this happens don’t beat yourself up or label the diet as another that’s failed. Think about thow you can learn from it and what you can do to get back on track?
Being able to learn from failure is fundamental in the physcology of behaviour change.
Anytime you slip up or find yourself off track from the plan, learn from it, move on and start again. One bad choice is not going to reverse days or weeks of good.
6. Eating for first nourishment then pleasure.
A very powerful way I have found to retrain the brain is to understand the purpose of food. It is my strong opinion that food is for the nourishment of your body, your cells, your blood and your overall health. What you eat today will impact how you look and feel, today, tomorrow and for years to come.
I’m not saying food should be bland and boring. I am saying that what the majority of people find more pleasurable in foods are often high in fat, sugar and additives. When we prioritise nourishment first we are talking about meals with adequate protein, enough fibre from fresh fruit and vegetables and healthy fats. Herbs and spices not only give amazing flavour but have medicinal qualities to fight inflammation, and disease, boost digestion and support your organs. This is what I mean by nourishment first. When foods are eaten to nourish your health the pleasure your body will feel from them comes naturally. Another great example is store bought icecream vs. homemade. See the image below.

7. Get support.
You don’t need to do it alone. It is much easier when you have a good support network around you.
Look for people who can share in your triumphs and your challenges, and offer guidance when you’re going through tougher times. Friends, family, online communities or join my coaching program and I will be there to support you every step of the way.
Having a buddy to be accountable to whether it’s a friend or a health coach to check in with can be an effective way to stick to your plan and stay on track.
There are plenty of support groups online through social media channels like Facebook or doing a web search “weight loss support group” there are bound to be multiple in your local area.
8. Every step is “growth”.
Every goal you reach, and every roadblock or challenge you face is growth.
At some time your diet may stop working the way it started out doing. If this happens it is a chance to reevaluate and explore other options.
When you reach a goal, there is an opportunity to expand it for even greater success.
If you’ve landed here you’re already in the growth mindset, you’ve searched out ways to become a better version of yourself, to learn new habits, and to nourish your body in a way that will positively impact your health over the long term.
Keep developing your mental curiosity as you embark on your weight loss journey. Keep learning, keep succeeding and you will achieve amazing things!
Looking for a health coach to show you the path to your greatest health, book a free 15 minute consultation with me today by clicking here.