Three Mindset Shifts for Weight Loss


You’ve been trying to lose weight for years. You had some success, then you hit a roadblock. This happens over and over again. So, what’s the biggest thing in the way of your continued success toward your weight loss goal? Sure, eating habits play a big role. Getting enough exercise and sleep also contribute. But there’s one thing that many people don’t consider when they are embarking on a goal to lose weight.

Let’s talk about mindset!

Our brain has a knack for setting us up for failure or success. If we have the wrong mindset, we could be sabotaging ourselves toward our goals without even knowing it. There could be deep-seeded beliefs or feelings that take over subconsciously, and the next thing you know the number on the scale hasn’t changed at all (or worse, it has gone up!)

Here are three mindset shifts that can help you break through your weight loss goals:

  1. Believe it is possible. Believing something is possible is the first step in achieving something. If you don’t think you can do it, you won’t be able to. 

  2. Believe it will be okay. Change can be daunting. Maybe we think our loved ones will be jealous if we lose weight (when they could lose some too). Or we might attract attention we don’t want if we weight less. Or we don’t know what we would wear. Know that you will STILL be able to handle any challenges that come your way, and trust that the benefits of losing weight will outweigh any of your concerns.

  3. Know that what you weigh is not your identity. Some people see themselves only as overweight, or it’s just part of their identity. You are you, no matter what your size. 

Take a few minutes today to consider where your mindset might be holding you back toward your goals. Could one of these mindset shifts help? 

If you've been struggling to lose weight, why not join my 60 Day Jumpstart Program? It's packed with the accountability, inspiration, and expert advice you need to get back to feeling more like yourself!

What, and HOW, to eat for better health

Oh my gosh – nutrition and diet info is everywhere! It's no surprise that a lot of clients initially come to me feeling confused, and having tried everything other the sun - without consistent results.

Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it's certainly not the “holy grail” of health.  

Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it. 

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone.  

You can certainly still continue to count your calories, carbs, and fat but don't forget to also pay attention to what you eat. Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

  • A colorful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
  • Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
  • Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible.  You don't need to overdo it here. Just make sure you're getting some high-quality fats.

How you eat and drink

Studies are definitely showing that this has more of an impact than we previously thought. Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?nWhen it comes to how you eat let's first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savor every bite.  Notice and appreciate the smell, taste and texture. Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes. This can also help with weight loss because eating slower often means eating less.  Did you know that it takes about 20 minutes for your brain to know that your stomach is full? Slowing down meal time will help your brain catch up with your body, and help you not overeat.

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don't forget about drinking your food. Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!), but drinking too much food can contribute to a weight problem and feelings of sluggishness.  

Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. And don't gulp it down too fast.

If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Recipe of the week: Chia Peach Green Smoothie

Serves 1

big handful spinach

1 tablespoon chia seeds

1 banana

1 chopped peach

1 cup unsweetened almond milk

BONUS: Add in hemp seeds for a big protein boost!

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

Wait a couple of minutes for the chia seeds to start soaking up the almond milk.

Blend, Serve and Enjoy!

Tip: Smoothies are the ultimate recipe for substitutions.  Try swapping different greens, fruit or seeds to match your preference. 


Are you dealing with cravings or feel like your eating habits are out of control? Join my brand new 60 Day Jumpstart Program and get started on your health goals this week! Now is a great time to get healthy.