Healthy Diet Weight Loss – Prepare Yourself Mentally

April 10, 2009 | By | 14 Replies More
Prepare Yourself Mentally

Prepare Yourself Mentally

When it comes to losing weight many, many people think it is just about eating less and doing more exercise. But that’s not true! Matter of fact is that if you are not in the right state of mind for your weight loss, you might as well not start at all (sorry, but that’s the truth!).

It is proven that it is important to prepare yourself mentally for your weight loss journey and the lifestyle changes you are about to undergo. Because any lifestyle change requires the changing of habits, you need to be strong enough mentally to be able to work through the tough times when trying to change your old habits.

But how do you prepare yourself mentally for weight loss?

  1. Visualization. – A great way to start is to visualize yourself how you will look when you have lost the weight you want to lose. Maybe you have an old picture of yourself when you were thinner, stick that in a prominent spot. If not, just look in the mirror and have a good look at yourself. See what you don’t like, and what you want to change. Picture yourself looking thinner. Try to feel what it will be like when you are the weight you want to be.
  2. Choose a diet that fits with your lifestyle and food preferences. – Do not pick a diet you think you can lose the most weight on. Instead, choose a diet that will fit in with your lifestyle and food preferences, one that does not too radically change everything you are used to. Do not restrict yourself too much, because you will be much more likely to fail than if you make small “baby-step” changes. If you change your habits slowly, you will be more positive towards your new diet from the start, and you can adjust your plan as you get more comfortable further into the diet. Try to avoid unrealistic expectations, but as I said find a healthy diet that fits with your lifestyle and needs.
    For example, start your new lifestyle with committing to drink around 2 litres of water a day! Once you have mastered that, move on to the next change you want to achieve – maybe leaving carbs out from dinner? – You can see what I mean!
  3. Be more mindful. – If you are one of those people who tend to eat at times without noticing (while driving the car, or working, watching TV…), it really helps if you try to be more mindful of what your are doing, more mindful of the present moment. Try this before you even start your diet. You should notice that it will make you more aware of what you are doing, and therefore prevent you from “mindlessly” stuffing yourself with food you don’t need. Slow down, take a few deep breaths, look at what you are doing, and then make a conscious decision on whether you need this or not. Also, learn not to do 2 or more things at once! When you eat, don’t watch TV! Don’t read! Just sit and eat. I know it is hard, but it will be worth it, trust me. BTW, this also counts for everything else you do – try to be more mindful of everything you do; it has helped me tremendously to be more aware of what I am doing, and enjoy everything more. And guess what – I am getting more done, too! 🙂
  4. Write down the core principles of your diet. – Work out a rough daily food plan for yourself. Write down which foods you will be ok to eat, and which one’s to avoid. Write down the core principles of your new diet (for example – no bread for breakfast any more; no carbs after 3 pm; always a salad for lunch…). Put these in a prominent spot where you can see them every day.
  5. Write down your current weight, and your goal weight. – If you have got a fair bit to lose, it helps to map out stages. Write down goals – short term and long term. Short term could be – lose 1 kg a week. Long term – lose 25 kgs. Or say – on a certain date you want to be a certain weight (keep it realistic!). If you have got  an online blog (like me), put a weight loss ticker on it!
  6. Organize Support. – Even if you don’t want to, let your friends and relatives, your co-workers know that you are changing your lifestyle and ask them for support.
  7. Fit exercise within your lifestyle. – You know you will have to exercise at least a little, don’t you? Work out what you are going to do, and when you are going to do it. Dedicate days and times especially for your exercise. And try to stick to it! Or you could start by promising yourself to always take the stairs, for example.

In a nutshell: If you make your weight loss not a diet, but a change of lifestyle, you are so much more likely to succeed. If you prepare yourself mentally, and also know that you might sometimes not reach your goal you will be a lot more relaxed about it and succeed more in the long run. Know that you can fail, deal with it and simply get back on track.

Remember the old saying: You haven’t failed until you stop trying.


If you think you might need help with conquering one of the biggest hurdles to achieve your weight loss goal – your mind -, there is an excellent course that will teach you how to mentally program yourself thin. There is a free course/ weight loss kit you can access first if you want to try out what the author, Jim Katsoulis, has put together. I think it is one of the best programs to deal with one of the major issues concerning permanent weight loss – your mind.

Program Yourself Thin.

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Category: Healthy Diet Weight Loss Info, Weight Loss Strategies

Comments (14)

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  1. I really like your site. I have had trouble losing the weight recently. It was all so easy at the beginning when the weight was rolling off. But things have slowed down a bit.

    Your site has renewed my courage to struggle on down that happy road of merky weight loss.

    You are so right about preparing the mind. And let us not forget the emotional pain of anger, fear and depression that arises from just being on diet.

    Well, we know how many people die from being overweight. But how many people die from being on a diet. Or how many people get fired from their wonderful job because they had a fight with their boss simply because they were eating less! That is they were fired because they were on dieT? Yes, you are so right. The mind should be prepared for all of this.

    • Petra Weiss says:

      @Doug, ….people getting fired because they are on a diet?? That’s scary. I have never heard of that before! Are you serious?

  2. Healthy food lead to good health

    This is really helpful post,

    I never had a idea about these

    Thanks for sharing such useful information.

  3. Bill says:

    Good tips, my friend that won several bodybuilding contests never left home without a bottle of water. So, water is definitely important. I also never leave home without my bottle of water. This also keeps me away from the soda machines.
    .-= Bill´s last blog ..Wieght Loose Made Easy =-.

  4. This is the perfect blog for anyone who wants to know about healthy diet. You know so much its almost hard to argue with you (not that I really would want…HaHa). You definitely put a new spin on a subject that’s been written about for years. Great stuff, just great!

  5. I loved all your weight loss suggestions. I am a 25 year old woman weighing 65 Kg. My ideal weight should be 58 Kg and I am in severe weight loss practices to reduce my extra bumps. But after reading your post I understood that weight loss not only depends on the physical exercises but also on the mental strategies and perceptions. Well, I am planning to note down the principles of my diet, and also to fit exercises within my style as you said. I had got confidence that I will be shedding off my extra flesh soon by organizing my lifestyle and being more mindful. Thanks!

  6. I’m viewing this page from my Iphone and it is not loading the full site correctly!!! Any ideas on what I should try???

  7. JennyC says:

    Great for me that I found your Blog… I just started with my own Blog, can I reference to this post with backlink? I want to write something on similiar topic!
    JennyC´s last blog post ..I got started to blogging!

  8. Great article, totally what I was looking for.

  9. this is actually the fourth time i go through the site, excellent post as usually! all the best!
    Jorden Runt Resor´s last blog post ..1

  10. I would recommend for consuming meals that have a perfect balance of all essential nutrients like protein, fiber and carbs.  You should start your day with healthy breakfast to trigger your metabolism. Take a glass of fresh juice or fruit. This will provide you energy till your second meal and definitely help you to burn your extra fat.

  11. Wonderful tips…. I would love to add some more in it.. if you want to cut down your cholesterol than you should avoid junk foods. And I’ll suggest you to drink massive quantities of water and as much unsweetened iced tea, diet sodas, coffee without ice cream, or other no-calorie/low-calorie beverages as you like.

  12. Matt says:

    Great article. Setting a goal is one of the most important things you can do. If it’s written down some where you can see it everyday it helps to keep your focus when the hung pangs hit!

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