How To Psych Yourself Up To Lose Weight?

For many, weight loss seems like an impossible dream. Many will start, but along the way, things get serious, and they bail out. Some convince themselves it’s too hard, and they lack willpower.

woman prepare herself to lose weight

Others find it hard to give up too many of their favorite foods and moments of comfort and relaxation. But what if there was a way to reframe things, ignite that small spark of determination inside yourself and fan it into a fiery motivation that overtakes doubts or excuses? 

What if you could truly commit to yourself, look yourself squarely in the eyes in the mirror, and declare: “I can, and I will lose this weight. I deserve to be healthy and feel confident. Starting right now, I’m all in.” Learning to psych and convince yourself to lose weight would make a huge difference in your journey.

11 Ways To Psych Yourself Up To Lose Weight?

Losing weight is a challenge, both physically and mentally. But with the right motivation and mindset, you can overcome any obstacle that stands in your way. Harnessing the power of positive thinking, goal setting, and motivation can give you the psychological edge you need to succeed. So start with these vital first steps:

  • Set Clear, Measurable Goals

Having specific, numerical goals is extremely important for weight loss success. Goals that are vague and general, like “lose some weight,” are easy to put off or ignore. But when you write down an actual number, like “lose 20 pounds by June 1”, it holds you accountable and keeps you focused on your target.

Make sure your goals are SMART: 

  • Specific,
  • Measurable,
  • Achievable,
  • Realistic, and
  • Time-bound.

So instead of just saying, “lose weight,” set a goal like “lose 1-2 pounds per week until I reach my goal weight of 180 pounds by December 1”. Measuring your progress along the way, like stepping on the scale weekly, keeps you on track. Read Here: How To Lose Weight Without Tracking Your Goals?

  • Make Small Changes and Build Momentum

Making small changes first is a powerful psychological technique. Starting with a minor victory shows you that you can actually make changes and develop new habits. Cutting out just one unnecessary snack a day or choosing a lower-calorie option illustrates that you have the self-control and discipline to shape your behaviors. 

Even losing a couple of pounds initially reveals that weight loss is possible through these tiny changes. This small success builds momentum, motivating you to tackle bigger changes and set higher goals.

The key is to start where you’re at and make one small improvement. Ride the wave of momentum that follows to build better habits one step at a time. Here is an article on How to make your own weight Loss Journal Effectively?

  • Visualize Success

Mental imagery and visualization have been shown to activate the same regions of the brain as actually experiencing something[1]. See yourself in smaller clothes, having more energy, and getting compliments. By regularly visualizing yourself at your goal weight, you prime your brain for weight loss success. 

Visualization helps convince your subconscious mind that the goal is real and achievable and motivates you to take the actions needed to make it a reality. Try visualizing yourself hitting each weight loss milestone along your journey.

  • Have an “AH-HA” Moment

Having an “AH-HA” moment through reading inspiring stories can be transformative. Relating to another person’s struggles and breakthrough reveals that lasting change is possible through trial and error.  Read Here: How To Motivate Myself To Lose Weight?

When you see specifically what shift in mindset and habit modification made a big difference for someone else, it demonstrates that the solution may have been “simple” all along. This realization, this “AH-HA” moment, can ignite a new passion and confidence within you. An “AH-HA” moment spawns a fresh can-do attitude that motivates action.

  • Eliminate Triggers

Our environment is full of temptations that can derail our goals. To successfully lose weight, minimizing these triggers as much as possible is important.

This means not keeping unhealthy snack foods in the house that you’ll be tempted by. If you struggle with willpower in the grocery store, avoid aisles with temptations like chips, cookies, and candy. Limit eating out at restaurants that tend to serve high-calorie meals.

The more you can remove unnecessary temptations from your immediate environment, the less mental energy you’ll waste resisting them. The best part is, the easier it will be to stick to your healthy eating plan. Out of sight, out of mind works here.

  • Find Support

Having the support of friends, family, and like-minded peers can make a huge difference in staying motivated to lose weight.

Tell the important people in your life about your goals so they can encourage and support you. If you live together, ask them to keep unhealthy foods out of the house. Consider joining a weight loss group or finding an accountability partner to check in regularly and encourage each other’s progress.

Even just knowing that others are following your journey can motivate you to keep going for fear of letting them down. Their successes may also inspire you and vice versa. Support systems help keep you accountable and on track.

  • Rehearse Affirming Self Talk

Rehearsing empowering affirmations rewires your brain for success. Repeating phrases that build you up, like “I am strong” and “I’ve got this,” deeply roots those confidence beliefs in your mind. Read Here: How Do You Talk To Someone Who Needs to Lose weight Without Hurting His Feeling?

When you feel those affirmations are truly you, they give you the strength to push through obstacles and temptation. What you tell yourself matters greatly. Internalizing empowering self-talk through repetition imbues you with belief in your power to achieve your weight loss goals through grit and perseverance.

  • Focus On Health, Not Weight

While the number on the scale is an objective measure of progress, focusing too much on weight loss as the ultimate goal can be discouraging and unsustainable.

Shifting your mentality to prioritizing health will serve you better in the long run. Make better health your true north – lowering your risk for diseases like diabetes and heart disease, gaining more mobility and energy, and living longer. When health becomes the focus, the weight starts to fall off as a natural consequence.

By reminding yourself of the myriad health benefits beyond a lower number on the scale – benefits that will improve your quality of life -, you find greater motivation to make the lifestyle changes necessary for permanent wellness.

  • Rewire Your Mindset

Your thoughts greatly impact your behavior and, ultimately, your results. To lose weight successfully, you have to challenge negative thoughts that sabotage your progress and replace them with more empowering beliefs.

For example, replace “I don’t have willpower” with “I have the inner strength to achieve my goals.” Replace “Diets never work for me” with “I am committed to making lasting changes.” When doubts creep in, remind yourself of your power, ability, and determination.

Surround yourself with positive messages that reinforce your weight loss journey. Keep notes of encouragement where you’ll see them. Follow social media accounts that inspire you rather than discourage you. Practice self-talk that boosts your confidence rather than berating yourself.

With a growth mindset and belief in yourself, you’ll be more motivated to make the changes needed for weight loss.

  • Build new habits

To lose weight, your habits have to change, from what and how much you eat to how you spend your free time and how to cope with stress.

Successful habit change involves building new routines that are: 

  • Cue-based (triggered automatically)
  • Easy to perform
  • Rewarding in some way

Once habits are established, they operate below your conscious awareness. So focus on creating cues to prompt better habits like preparing healthy meals ahead of time, walking after dinner every day, keeping a food journal, etc.

As new “good” habits replace “bad” ones, weight loss will follow. But form these habits slowly and deliberately, making them as automatic and rewarding as possible so they stick long-term.

  • Write a Letter to Your Future Self

Writing a congratulatory letter to your future self who has achieved their weight loss goal can be a powerful source of motivation. Imagining in vivid detail how you’ll feel reaching that milestone weight plants the seeds of that future in your mind. 

Congratulating your future self on all the challenges you’ve pushed through reinforces persistence and does pay off eventually. Expressing your pride in what your future self accomplished validates the effort, struggles, and sacrifices that weight loss requires. 

Reading that letter of joy and triumph from yourself in the future reminds you that you already can make your dreamed-of transformation a reality. Now you just need to stick with it one day at a time. The letter from your future triumphant self ignites your present self with motivation. That envisions yourself proudly receiving that missive congratulating you on your hard-won success and healthier body.


Psyching yourself up to lose weight is more mental than physical. With clarity of purpose, visualization of success, support systems, inspiring role models, self-affirming thoughts that boost your confidence and willpower, new habits formed deliberately, and motivation sustained by envisioning your healthier future self – you program your mind to propel your body towards your weight loss goals. The journey starts in the mind; the rest will follow.

Medical Discalimer: The information provided here On Geeks Health website is for general informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you have or suspect a medical problem, promptly contact your healthcare provider. Reliance on any information in this response is solely at your own risk.
Vanessa Roberts
Scroll to Top