Mental Strategies That Help With Weight Loss

I’m one of those people you call a “turtle” because I lose weight incredibly slowly. My journey is almost two and a half years long at this point, and while I’m down over 65 pounds, I’m not done yet! Oh yeah, I’m also a stay-at-home mom with two young children. With such a long-term goal, and so much mental and emotional (and physical) work that goes into reaching it, we can get frustrated. Here are some mental strategies that help with weight loss – and trust me, I’ve been there!

If you’d like to see my honest review of Weight Watchers, click here. I continue to be successful on their program and am a paying member!

This article is just a collection of the phrases and strategies that I use to help me power through slow weight loss, plateaus, and even gains. I hope that they help you in those tough moments like they help me, and please share your own inspiration in the comments!

Journal. Journal. JOURNAL.

This strategy is paramount for me. I love to write and I have far too many notebooks, but one is just for weight loss motivation. Whether I’m in a moment of frustration or celebration, it’s great to jot down my thoughts to look back on later. I also fill my journal with meaningful quotes and important NSVs.

Allow Yourself to Feel All the Feels

This sounds kind of silly, and I certainly deny myself this, but it’s important to acknowledge how we feel in the moment. Name how you’re feeling: Disappointed? Frustrated? Depressed? Envious? Before you can move on and be productive, take a minute to look inside yourself and see how you feel. Believe it or not, you’ll learn from how you feel in the moment just as you’ll learn from data analysis.

Look for NSVs

An NSV, or “non scale victory”, is a term for something else you’re noticing in your life that’s changing or improving due to weight loss. But it has nothing to do with the number on the scale. NSVs can be anything from a smaller size in jeans, better gas mileage, people acknowledging your progress, or powering through a craving! Be proud of every NSV, because they all matter and because they’re all a part of your experience.

Find Inspiration from Others

If you’re on Weight Watchers, you have the Connect forum and can search by hashtags or forums, like “Moms” or “Runners” or “Over 100 to Lose.” Even if you’re not, find a Facebook group or a local gang of people who are like-minded and motivated. It’s so nice to find someone you can relate to! And you’ll not only bring each other up, but you’ll learn from each other, too.

Take Measurements

Every two weeks, I write down my measurements in my weight loss journal. I take the same measurements, the same way. Sometimes there’s no change but I am seeing a difference in numbers over time, even if the scale doesn’t say what I want it to say!

… And Progress Photos

One of the best strategies for weight loss is to see how your body is changing over time. I love taking these silly photos in my bathroom: facing the mirror, turned to the side, even flexing! They’re just for me but I’m so glad I started taking them. Not only do I need to be in photos with my kids because I am a part of this family and I have value no matter what I look like, but I like seeing all my hard work! It’s undeniable!

Remember That This Isn’t Failure, It’s a Learning Experience

The plateau, gain, or frustration is only temporary. Don’t wallow in sadness – and certainly don’t reverse your great habits! Instead, look to the future. Don’t wait until tomorrow to start what you can today. So work on drinking more water, doing meal planning, tracking everything you eat, or making a grocery list that’ll help you be successful. Before you know it, this setback will be a memory – and one that you learned from. Get the data, learn from it, and move on.

Track Your Monthly Loss

You can download free yearly calendars (they show each month) and then edit the photo each month to show your monthly loss. Like I said, I’m Queen of the Turtles, but one of the best strategies for weight loss for me is knowing that at the end of the month, I get to update this little photo and see how well I did! (And if you’d like a free photo editing app, I love Phonto or Canva. I use Phonto for most of my stuff, including my own monthly calendar you see below.)

Find Inspiration from Quotes or Music

Part of my journal has random quotes: everything from how to view food, to how to talk to my own body, to why I’m doing this. They’re quotes from my own brain as well as motivation I’ve found on Connect or other websites. I particularly like ones that are short and sweet, and thus easy to remember. Maybe you’ll even find one quote that really connects with you – use it like a mantra.

Quotes That Help With Weight Loss

• Not everything you eat has to be your favorite. Remember that sometimes you just need sustenance, the food doesn’t have to be amazing in order to sustain you. Just let it nourish you and save treats for another time. (I usually have the same protein shake almost every morning, and the same lunch almost every day. It’s boring but I know it’s good for me and it makes meal planning a lot easier.) And wanna see what that lunch is? It’s the lentil soup in this article of mine!
• This is only temporary. Who knows if it’s sodium retention, illness recovery, increasing muscle mass, or even your damn menstrual cycle. Keep up the good habits, and the results will follow.
• I’m learning good habits for life. It’s not just about counting carbs or a few more reps or writing down everything you put in your mouth. You’re learning to choose the banana over the cookie, you’re learning to drink water instead of soda, you’re learning countless good habits. And the more you practice, the more perfect you’ll be!
• I’m setting good examples for my kids. I love that my three year old mimics me doing weight lifting and my son can tell me about his protein, fiber, and vitamin intake. They want to drink water, they want to run around, and they’re learning about balance too.  I’m really proud to see them picking up on how I’m working so hard – and how I’m shrinking! And hey, you can exercise even if you have kids with you at home – check out my ideas!
• No one can see the number on the scale. We don’t walk around with our weight written on our heads or anything. While that stupid little scale can make us feel on top of the world or totally devastated, it’s comforting to remember that it’s also our little secret. Don’t let it get you down.
• If you’re not happy, change something up. If you feel too deprived, work on saving some points/calories for a treat you enjoy. If you hate working out, look into trying something new. You’ll never be successful if you’re miserable. So make your plan work for you! This is one of the most paramount strategies that help with weight loss. And it’s all about knowing yourself, and being honest with yourself.

Tell me what’s worked for you on your own weight loss journey, or what you’re struggling with! None of us are alone, and I’m happy to encourage or do whatever I can to help. If you’re a Weight Watcher, find me on Connect as – what else? – Real Simple Mama. And thanks for sharing!