15 ways to shift your mindset for better weight loss

By Elaine K. Howley and K. Aleisha Fetters, MS, CSCS

Yes, shifting your attitude around weight loss isn’t just about feel-goodery; it’s about results. In fact, research from Syracuse University shows that the more dissatisfied women are with their bodies, the more likely they are to avoid exercise. And simply thinking that you’re overweight predicts future weight gain, according to 2015 research published in the International Journal of Obesity.

Psychologists stress that how you see yourself and your core identity predicts your actions: See yourself as overweight, averse to exercise or unworthy, and you’ll act accordingly. However, biology may also play a role.

Several studies have shown that the stress hormone cortisol, which your adrenal glands secrete every time you get down on yourself or worry about how you measure up on the scale, increases distribution of fat around the abdomen.

Fortunately, the mind is a flexible thing. Follow these 15 expert-approved tips to change your mindset and make your weight-loss approach healthier, happier and more effective.

1. Explore your why.
2. Focus on education.
3. Practice mindful decision-making.
4. Change your goals.
5. Gravitate to positivity.
6. Get good advice from qualified sources.
7. Rethink rewards and punishments.
8. Take a breath.
9. Throw out the calendar.
10. Identify your trouble thoughts.
11. Banish all-or-nothing thinking.
12. Don’t step on the scale.
13. Talk to yourself like you would a friend.
14. Lose the ‘foods are good or bad’ mentality.
15. Focus on the attainable.