If you’re anything like me, you’ve probably tried countless diets, exercise routines, and maybe even bought a dozen fitness gadgets—all in the hope of shedding those stubborn pounds. For years, I cycled through periods of motivation followed by disappointment. I’d lose five pounds, then gain it all back (and maybe more). What I didn’t realize back then is that the secret ingredient to successful weight loss wasn’t just the right workout or a perfectly balanced diet. It was something less tangible but far more powerful: my mindset.
I want to share my journey and how shifting my mindset became the most significant factor in losing weight and keeping it off for good. Along the way, I’ll also mention some tools and products that have helped me—all of which are easily available on Amazon.
The Start: A Negative Mindset as a Weight Loss Blocker
It all began with a deeply ingrained belief that losing weight was always going to be an uphill battle. I grew up surrounded by phrases like “I’m just not meant to be skinny,” or “It’s in my genes; I can’t do much about it.” Those words influenced how I saw myself and how I approached weight loss—half-heartedly, always ready to quit at the first sign of struggle. The truth is, my negative mindset made weight loss a self-fulfilling prophecy: I expected to fail, and I often did.
Understanding the Power of Mindset
One day, everything changed. I stumbled upon a book called “Mindset: The New Psychology of Success” by Carol Dweck, which is available on Amazon. The concept of a “growth mindset” really spoke to me. Essentially, Dweck explains that a growth mindset sees setbacks as opportunities to learn, while a fixed mindset sees them as evidence of personal limitations. I realized that my entire approach to weight loss was locked in a fixed mindset. I thought my inability to lose weight defined me and that any small setback meant I was destined to fail.
Changing that thinking wasn’t easy, but I started embracing the idea that every step I took—even the small, seemingly insignificant ones—counted toward my larger goal. Instead of seeing a day when I indulged in a slice of cake as a failure, I reframed it as a moment of enjoyment that didn’t need to derail my entire journey.
Goal Setting and Visualization
To truly shift my mindset, I needed to redefine my relationship with my goals. It wasn’t enough to say, “I want to lose 20 pounds.” I had to be specific and realistic. So, I bought a vision board kit from Amazon and began visualizing my ideal lifestyle rather than focusing on a number on the scale. I pinned pictures of people hiking, enjoying nutritious meals, and smiling at themselves in the mirror. I wanted to create a vision of my happiest, healthiest self—not just a slimmer version of me.
The power of visualization cannot be underestimated. Seeing my future self thriving gave me a goal that extended beyond a dress size or a weight goal. It gave me a purpose. Each morning, I spent five minutes looking at that board, reminding myself why I was doing this. It made my journey about feeling strong and capable rather than about punishment and deprivation.
Self-Compassion: A Key Element
One of the biggest obstacles in my weight loss journey had always been the way I spoke to myself. Whenever I slipped up, I’d immediately go to, “You messed up again. Why can’t you just stick to it?” This kind of negative self-talk was so demotivating that I’d often completely give up.
I decided it was time to treat myself as I would a friend. I started practicing self-compassion by journaling, using a simple, beautiful journal that I found on Amazon. Each evening, I wrote about one thing I was proud of from the day—even if it was something small, like drinking enough water or taking the stairs instead of the elevator. This practice helped me learn to celebrate progress, no matter how minor it seemed. Positive reinforcement was a powerful motivator and kept me engaged with my goals for the long haul.
The Role of Habit-Building
Mindset is powerful, but without action, it’s just wishful thinking. I knew that creating small, sustainable habits was crucial to my success. One product that helped me here was the “Atomic Habits” book by James Clear, also available on Amazon. The idea that “small habits compound over time” helped me realize that instead of overhauling my entire lifestyle overnight, I could start with just one or two small changes.
For instance, I started with a commitment to walk 10 minutes every day, no matter what. It seemed like nothing, but 10 minutes gradually turned into 20, then 30. The key was consistency. Once walking became a habit, I added other small changes—like drinking a glass of water before each meal or eating vegetables at every dinner.
I also bought a small step counter on Amazon—the Fitbit Inspire 2—to keep myself accountable. Tracking my steps was satisfying, and I made it into a game where I challenged myself to do a bit more each day. When I saw progress, it reinforced my new mindset that weight loss was within my control.
Reframing Exercise as Self-Care
Exercise used to feel like punishment—a chore I dreaded because I thought it was something I “had” to do to earn my food or undo my mistakes. But adopting a new mindset meant viewing exercise as something that I got to do for myself. It was my “me time.” I wanted to feel stronger, more energetic, and happier.
I decided to invest in a set of adjustable dumbbells, which I found on Amazon, and created a simple home workout routine. Rather than forcing myself into a gym, which always intimidated me, I focused on creating a space where I felt comfortable moving my body. I also used YouTube to follow free workouts, making the experience fun and adaptable to my mood. Some days, it was yoga, and others, it was dancing around my living room—which was surprisingly more of a workout than I expected!
This mindset shift changed everything. I no longer exercised out of guilt or pressure but because I loved how it made me feel afterward—energized, happy, and proud of myself.
Confronting Setbacks with a Growth Mindset
Let’s face it—setbacks happen. There were days when I didn’t feel like exercising or moments when I overindulged. In the past, those moments would have derailed me for weeks, if not months. I had to teach myself to stop seeing setbacks as failures and instead view them as part of the journey.
If I overate during a family celebration, I made a conscious choice not to beat myself up over it. Instead, I reminded myself that weight loss is about what you do most of the time—not one meal, not one day. The next day, I’d get right back to my habits, without the guilt. Learning to bounce back quickly rather than wallowing in self-criticism was key to staying on track.
I also leaned on a food journal, which I purchased on Amazon, to keep track of what I was eating—but not just calories or portions. I wrote about how I felt before, during, and after each meal. This practice helped me identify emotional eating triggers and showed me how food affected my mood and energy. By reframing the way I viewed food journaling—as a helpful, compassionate tool rather than a restrictive punishment—I was able to break free of some of my negative eating patterns.
Mindfulness and Managing Stress
One thing that caught me off guard was how much stress impacted my weight. Stress eating was a huge obstacle for me, and no amount of willpower seemed to help. That’s when I realized I needed to address the root cause—stress itself. Mindset plays a huge role in managing stress, so I began practicing mindfulness.
I bought a meditation cushion and downloaded the Calm app, which also has a free trial on Amazon devices. I began meditating for just 5-10 minutes a day. It wasn’t long, but it was enough to help me become more aware of my thoughts and feelings without immediately reacting to them. If I had a stressful day, instead of reaching for a bag of chips, I took a moment to breathe and decide if I was truly hungry or just anxious.
Over time, mindfulness also taught me to eat more slowly and savor each bite—a practice that naturally led me to consume less and enjoy more. This made weight loss feel far less restrictive and much more about enjoying a balanced, healthy life.
Accountability and Support
Another big game-changer in my weight loss journey was accountability. I found that keeping myself accountable, not just to myself but to others, made a massive difference in my consistency. I joined an online weight loss group where we shared daily wins and setbacks. It was a judgment-free zone that offered support, motivation, and encouragement.
To add an extra layer of accountability, I also invested in a smart scale from Amazon that synced with my phone. Weighing myself once a week and seeing a digital record of my progress helped keep me on track. Importantly, I used the scale as one of many tools—not the sole measure of my success. Progress photos, how my clothes fit, and how I felt overall became equally important indicators.
Celebrating Progress
Mindset is also about celebration. I learned to celebrate every bit of progress—not just the number on the scale. I bought a set of resistance bands as a reward for sticking to my habits for a month. I treated myself to new workout clothes when I felt I’d outgrown my old ones. Celebrating these moments helped reinforce the positive habits I was building and motivated me to keep going.
These small victories reminded me that the process itself was rewarding, and I learned to love the journey instead of just waiting to love the destination.
Final Thoughts
Looking back, I realize that the most significant change I made was in my mindset. I moved away from the idea that I was bound to fail, and I began to see every step—whether it was a perceived success or failure—as part of my journey. Weight loss isn’t just about restricting food and doing intense workouts; it’s about nurturing a positive relationship with yourself, being patient, and treating each day as a new opportunity to grow.
For anyone on their weight loss journey, I encourage you to start with your mindset. Find the tools that help you—whether it’s books like “Atomic Habits” or products that make exercise enjoyable. Above all, treat yourself with compassion. Your mindset is the key that will unlock every other part of your journey to health and well-being.
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