Ever feel like you just can’t do both? Like you’re stuck between handling work, family, and life’s never-ending to-do list or prioritizing your health? Want to learn how to develop the right mindset for weight loss and prioritize your health? Do any of the following resonate with you:
- You find it hard to take care of others and exercise
- You find it hard to put in a hard day's work and eat right
- You find it hard to manage family relationships and do self-care
If that’s you, I got news for you—you’re not alone. But here’s the real truth: You can do both, and I’m about to show you how.
The Hidden Secret of Fit, Healthy Women
When I was researching for my book Keep the Weight Off, I made a mind-blowing discovery. Professional women and busy moms who stayed fit and healthy all had one thing in common:
They always found a way to do both!
Meanwhile, those struggling with their weight management? They convinced themselves they had to choose—either work and family or their health. But guess what? Both groups had the same responsibilities—work, kids, school, business, spouses, you name it. The only big difference with their weight loss journey was mindset, these women were wired differently, literally.
It’s All About Developing the Right Mindset for Weight Loss
The women who kept the weight off didn’t have more hours in the day. They just thought differently about their priorities. They didn’t see health as optional; they saw it as essential—a non-negotiable, just like brushing their teeth or showing up for work.
This means you have the power to shift from an “overweight mindset” to a "health mindset" or mindset for weight loss. You just NEED a little more practice rewiring your habits and behaviours to make the changes you want automatic. We call this neuroscience!
How to Develop a Mindset for Weight Loss and Lasting Success
Step 1: Reprogram Your Thoughts
Your brain listens to what you tell it. If you keep saying, “I don’t have time to work out” or “Eating healthy is too hard,” guess what? Your brain will make those statements true for you. Instead, flip the script:
Say this out loud every single day:
“I have the mindset for weight loss and always find a way to prioritize my health.”
And don’t just say it—feel it. Get fired up. Convince yourself. Because once you believe it, your brain will start making decisions that support it. Declarations are very powerful! Your brain will start to create and build new neural pathways to support your weight loss goals. (SWEET, huh!!)
Why it works: Your brain has something called the Reticular Activating System (RAS), which filters information based on what you focus on. If you keep reinforcing the idea that you are someone who prioritizes overall health, your brain will start looking for ways to support that belief. Over time, this changes how you perceive choices around food, movement, and self-care.
Additionally, neuroscience shows that words physically change the brain. When you repeat positive declarations, your brain releases neurotransmitters like dopamine and serotonin, reinforcing new thought patterns. The more you repeat affirmations with belief and emotion, the stronger these pathways become, making new behaviors feel natural and automatic.
Step 2: Watch Your Automatic Thoughts
Have you ever caught yourself saying things like:
- “I’m too tired to work out.”
- “I’ll start eating healthy next week.”
- “My job/kids/spouse take up all my time.”
These are automatic limiting beliefs—thoughts that keep you stuck. The next time you catch yourself saying this nonsense, stop and reframe:
Instead of “I’m too tired” → Say, “Movement gives me energy.” Instead of “I don’t have time” → Say, “I make time for what matters.” Instead of “I’ll start next week” → Say, “I start now because I deserve this.”
Why it works: Neuroscience tells us that neural pathways strengthen with repetition. The more you think a certain way, the stronger that neural connection becomes. By consciously changing your thoughts, you weaken old pathways and build new ones that align with your goals and weight loss efforts.
Step 3: Build Automatic Healthy Habits
The key to lasting weight loss isn’t strict dieting, magic, or willpower—it’s small, repeatable habits that become second nature. (Consistency) Here are some simple but powerful ones to start today:
- Drink a glass of water first thing in the morning – It wakes up your metabolism.
- Take 10-minute movement breaks – Don’t overcomplicate exercise.
- Breathe before meals – Helps with digestion and emotional eating.
- Prep healthy meals – Don’t let hunger make bad choices for you.
Bonus Tip: Set a phone alarm for these habits so you don’t forget.
Why it works: The basal ganglia, the habit center of your brain, automates repeated behaviors over time. Once a habit is formed, it requires less energy and willpower, making healthy choices effortless. This is why starting with small, easy habits is key to long term weight loss success.
Step 4: Look at the Science
Your brain is always rewiring itself based on your thoughts and actions. This is called neuroplasticity—a fancy word for “your brain can change.” Every time you repeat a thought or action, you strengthen neural pathways in your brain. So when you practice healthy behaviors and repeat empowering declarations, you’re literally reprogramming your mind for long term success. In other words, it's not about hard work or rapid weight loss schemes it's about working with your body and mind rather than against it!
Why it works: Research shows that neurons that fire together, wire together. If you continuously engage in positive health habits, healthy eating patterns and reinforce empowering thoughts, your brain physically changes to make those behaviors automatic.
FAQs: Answering Your Burning Questions
Q: What if I’ve always struggled with my weight?
A: That was the old you. The new you is rewiring your brain starting today. You are not stuck, you can turn over a new leaf, begin a healthy lifestyle, and foster a positive mindset.
Q: What if I don’t believe these declarations?
A: Say them anyway. Fake it ‘til you make it. Eventually, your brain will catch up. No negative thoughts allowed!
Q: How long does it take to change my mindset for weight loss?
A: Studies show that forming new habits takes about 66 days. Stay consistent, set goals and it will happen.
Take the Next Step: Develop a Stronger Mindset for Weight Loss
You have a choice today: Keep letting life’s obligations be an excuse or start making health a priority. The women who keep the weight off don’t have fewer responsibilities—they just think differently. Successful weight loss is easier when you think differently! (Rewire your brain.)
Need more mindset-shifting strategies? My book Keep the Weight Off Book dives deeper into neuroscience-backed techniques, real-life success stories, and easy action steps to make healthy living effortless—even for the busiest women.
Ready to have better health, strengthen your weight loss mindset and transform your life? Let’s go! Drop a comment below if you’re committing to both sustainable weight loss and life today! You've got this!
0 comments