Mind Over Matter: 80 Powerful Affirmations for Sustainable Weight Loss

If you have ever tried to lose weight or change your eating habits, you know that it is not just a physical battle, but a mental one as well.

When it comes to weight loss, it can be tough to stay motivated. 

You might start strong, but then a week or two goes by and things get overwhelming or frustrating and you find yourself back to your old habits. 

But what if I told you that there was a way to empower yourself for successful weight loss without stricter eating and exercise routines? 

Enter, positive weight loss affirmations. 

Most people jump on every weight loss or exercise bandwagon they see, but the truth is that without the right mindset, you will not be successful.

In this blog post, we will discuss the power of positive affirmations for losing weight and how they can help you break through the barriers that are standing in your way of reaching your goals.

(Disclaimer: Although I am a certified prenatal/postnatal exercise specialist and personal trainer, I am not YOUR trainer. The content on this blog is for informational purposes only and should not be a substitute of the information and advice you receive from a healthcare professional.

What Are Positive Affirmations for Weight Loss?

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The first step is understanding what affirmations are and how they work. 

Affirmations are a powerful, self-motivating tool that uses positive statements or encouraging words to overcome negative self-talk that often sabotages our success. 

Think of them as a tool to help strengthen your mind the way that physical exercise strengthens your body. 

They are often spoken in the present tense as if the thing we are affirming is already true. 

For example, by repeating to yourself, “I am enough” or “I am strong”, you are telling yourself that you ARE those things, even if you don’t feel like it in the moment. 

The idea is that the more you repeat these affirmations, the more they will become ingrained in your subconscious mind, and eventually, you will start believing in yourself.

Related: How To Lose Weight Without Counting Calories

How Do Affirmations Work?

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You might be thinking that affirmations sound like a bunch of “hoopla” nonsense, but there is actually a science to back up their efficacy. 

Let’s look at why they work.

Affirmations work through a process called “neuroplasticity“. 

Think of this as your brain’s ability to change and adapt in response to your thoughts, emotions, and experiences. 

The brain creates neural pathways when we do or say things in specific ways. 

Think of this as creating a path through a forest.

You may have to really work hard to get all the debris out of your way the first couple of times you walk down the path. 

But the more you go down the same path, the easier it becomes to walk and find your way. 

The same is true of our thoughts. 

The more we replace negative thinking with positive thoughts, the easier it becomes for our brains to use that pathway to turn our thoughts into reality. 

Through repetition, affirmations can reinforce intentions so greatly that it can actually change the structure of your brain. 

Why Use Positive Weight Loss Affirmations?

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If you are wondering why you should use affirmations, let me ask you this: What is one thing that stands in your way of achieving your weight loss goals? 

Is it a lack of motivation? 

Is it negative self-talk? 

Is it feeling like you are not enough or that you cannot do it? 

For most of us, it is some combination of all of the above. 

When we place the focus on what our bodies can do instead of just what they look like, the results come much easier.

And this is where affirmations come in. 

How Can Affirmations Help Me Lose Weight?

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Losing weight or reaching your fitness goals is not about finding the perfect diet, weight loss program or exercise plan. 

It’s about changing the way you think and feel about yourself and your body. 

If you think that you are unworthy, undeserving, or incapable of reaching your goals, then it will be very difficult to lose weight. 

However, the more positive you feel about yourself, the more likely you are to make healthy choices that will lead to sustainable weight loss. 

Affirmations are a great tool to help you overcome the barriers that are holding you back from reaching your goals and give you the self-esteem and courage to push through when things feel hard.

Related: 58 Effortless Weight Loss Tips For Busy Women

Why Use Affirmations for weight loss

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Weight loss not only affects our physical health, but it also has a profound impact on our mental and emotional wellbeing. 

Constantly dwelling on negative thoughts such as, “I will never reach my desired weight” or “I am not strong enough to reach my goals” only holds you back from even taking the first step to making changes. 

However, when you set the intention to make positive changes in your life, affirmations will help build the neural pathways to create life long, sustainable habits.

Positive affirmations for weight loss can help you: 

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• Feel confident. Telling yourself you are strong, capable and worthy of losing weight boosts confidence and motivation to pursue your goal.

• Eliminate negative self-talk. If your inner dialogue is filled with negativity, it will be very difficult to make positive changes.
• Visualize yourself reaching your goals. Seeing yourself succeed is paving the path for success. 
• Create healthy habits. The hardest part in reaching your weight loss goals is breaking old habits and creating new ones. Affirmations help you to create new habits by setting the intention for success. 
• Minimize emotional eating. Feeling more positive about yourself and your goals helps to remove the need to comfort yourself with things that may not be healthy choices. 
• Improve body image. Seeing yourself getting stronger everyday helps you to feel more confident.
• Believe in yourself. You must believe before you can achieve.

How To Get The Most Out Of Using Affirmations

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Simply saying something such as, “I am worthy of reaching my ideal body weight” or “I am in control of my food choices” is not enough to get the most out of affirmations.

Instead, give specific reasons why an affirmation is true for you. 

For example, “I am worthy of reaching my ideal body weight because I am a valuable person who deserves to be healthy and happy.”

“I am in control of my food choices because I know that what I eat affects my mood, energy levels, and overall health.”

When you put some thought into why the affirmation is true for you, it will be more powerful and effective. 

You can also try adding an action step to your affirmation. 

For example, “I am worthy of reaching my ideal body weight” could become “I am taking action to reach my ideal body weight by following a healthy diet and exercise plan.”

Adding an action step makes the affirmation more concrete and helps you to see results more quickly.

The more specific you can be, the better.

How to Use Weight Loss Affirmations For Success

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Now that we’ve talked about what affirmations are and how they can help you lose weight, let’s talk about how to use them. 

You can create your own affirmations or use ones that others have created. 

It is perfectly fine to use a positive affirmation that you read but they can be even more effective when they are tailored to you and your goals. 

Here are some tips to get the most out of affirmations.

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• Use this worksheet to find your “why”. Why do you want to lose weight in the first place? How will losing weight make you feel? This will help you create affirmations that are specific to your goals.

• Make them relatable. Pick affirmations that resonate with you and that you can relate to otherwise they will not be as effective.
• Be specific.  Make the affirmation as specific to your goals as possible. 
• Write them down. Writing your own weight loss affirmations helps to make them more concrete and real.
• Make them Personal. Elaborate on why that affirmation resonates with you to make it feel more realistic and attainable.
• Practice Regularly. Start with practicing your affirmations for 3-5 minutes, twice a day. You can do this in front of a mirror while brushing your teeth or driving to and from work.
• Be realistic. If your affirmations are too far-fetched, your mind will struggle with believing they are possible.
• Visualize yourself succeeding. There is a reason athletes use visualization to help them perform well! Visualization is a powerful way to reach goals.
• Be patient and consistent. Like with anything worth pursuing, it will take time to see results from using affirmations. Commit to practicing them for at least 30 days to start seeing results both physically and mentally.

Do Weight Loss Affirmations Really Work?

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Do affirmations sound too good to be true?

Truth is that affirmations are a great way to boost motivation, courage, and consistency for reaching your goals.

But they may not work for everyone. 

Sometimes the reasons behind our weight issues are much deeper than we can tackle on our own. 

In this case, working with a therapist or counselor to help get to the root of the problem may be more beneficial than using affirmations alone. 

However, for those who are looking for a little extra encouragement, give them a try!

My Favorite Weight Loss Affirmations

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Remember, when it comes to losing weight, having a positive mindset is half the battle.

These affirmations can help you to make better choices for your health and lead to more sustainable weight loss.

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1 – I can do hard things because I am strong, hard working, and dedicated to improving my health, happiness and confidence.

2- I accept that this process will not be perfect but am strong enough to push through any obstacle that stands in my way. 

3 – I will not let my past weight loss efforts define me. I am open to trying new things. I am willing to let go of old habits that are no longer serving me. 

4 – The things that feel hard today will become easier the more I practice them.

5 – I am worthy of making healthy choices for myself.

6 – I will not aim for perfection and accept any obstacles in my way as a chance to become stronger and more resilient in my journey.

7 – I am not defined by the number on the scale or the size of my clothes. 

8 – My worth is not based on my dress size. 

9 – I love and accept myself no matter what my weight is (because…)

10 – I will let go of any guilt or shame I feel about taking care of myself. 

11- Healthy choices may not come naturally to me but I am willing to put in the work to make them a habit. 

12 – I have the strength to resist foods that I know will not nourish my body the way it deserves.

13 – I love and accept myself no matter what my weight is. 

14 – Making healthy choices for myself is a priority because I am worth it. 

15 – I am capable of reaching my ideal weight and can do whatever it takes to get there.

16 – I am worthy of taking care of myself. 

17 – When it comes to weight loss, I will allow myself the grace to take my time and enjoy the process so I can learn what works best for me.

18 – Slow and steady wins the race. 

19- Today is a new day and I am putting the past behind me to take control of my health.

20 – I feel a difference in how my body feels when I do not nourish it correctly. Junk food makes my body feel weak and unhealthy.

21 – I choose not to compare my results with anyone else’s. I know that this is my own journey and staying focused on my progress eliminates self-down or negative emotions.

22 – My goal is better health and not just weight loss.

23 – I will not allow my past experiences to define me but instead, motivate me to take good care of my body.

24 – I am strong enough to make healthy choices for myself. 

25 – I am strong and capable of doing anything I set my mind to.

26 – I am strong and capable of doing anything I set my mind to.

27 – I will not give in to the temptation to quit when things feel too challenging or overwhelming. 

28 – I am in charge of my body and what I put into it. 

29 – Choosing to eat healthy foods gives me the power to control my health. 

30 – I am in charge of my body and what I put into it. 

31 – I have the power to make healthy choices for myself. 

32 – Losing weight is not just about having an attractive body but more importantly, about having a healthy body and mind. 

33 – I am losing weight for myself and my results will not be based on anyone else’s standards but my own. 

34 – My weight loss journey is unique to me and I am the only one who can determine my success. 

35 – I am committed to making healthy choices for myself and my body. 

36 – I am building trust in myself that I am strong and capable of living a healthy lifestyle.

37 – My health is more important than being thin. 

38 – I am not on a diet, I am making lifestyle changes.

39 – I will not deprive myself of foods that I enjoy but I will eat junk foods in moderation.

40 – I can eat anything I want but in moderation but choose healthy foods most of the time.

41 – I choose to make my health a priority without feeling guilt or shame.

42 – Weight gain does not mean I have failed and weight loss is not my only measure of success. 

43 – I will not eat impulsively or use food as a way to cope with my emotions.

44 – I will give myself the grace and know that healthy weight loss is a process that takes time, effort, and consistency. 

45 – I am worthy of feeling happy, loved, and supported even if I am not at my ideal weight. 

46 – My worth is not tied to the number on the scale but to the person that I am.

46 – I will love my body enough to nourish it with the foods and exercise habits it needs to keep me healthy, happy and confident.

47 – My worth is not tied to the number on the scale but to the person that I am.

48 – My worth is not tied to the number on the scale but to the person that I am. 

49 – I will not punish myself with restrictive diets or excessive exercise.

50 – Practicing healthier eating habits is getting easier every day.

51 – Practicing healthier eating habits is getting easier every day.

52 – It is okay that I do not love eating healthy food but will choose nutritious foods most of the time. 

53 – I will listen to my body and give it what it needs. 

54 – I am allowed to enjoy the foods I love but I will not allow them to control me. 

55 – I enjoy being active and moving my body because it makes me feel strong.

56 – I am not exercising to punish myself but to love and care for my body. 

57 – I appreciate my body for being able to do so much and I take care of it by moving it regularly. 

58 – I am proud of myself for making exercise a priority. 

59 – I enjoy the challenge that comes with pushing my body to do hard things.

60 – I enjoy the challenge that comes with pushing my body to do hard things.

61 – Exercise gives me the strength to get through my day.

62 – The strength I get from exercising daily will help me in all aspects of my life. 

63 – I am capable of reaching my fitness goals. 

64. – I have more energy, focus and confidence when l replace junk foods with whole foods.

64 – I will not give up when things get tough. 

65 – I can push through the pain and come out stronger on the other side. 

66 – I will not let excuses stand in my way of getting my exercise in. 

67 – I have more energy, focus and confidence when l replace junk foods with whole foods.

68 – I am choosing to say no to foods that are not healthy for me.

69 – The weight I lose is not just physical. In my journey, I am losing the emotional weight that has been holding me back from living the life I want and deserve.

70 – Each day that I wake up is a new opportunity to improve my well being.

71 – I recognize that my negative thoughts are often not true and when these intrusive thoughts enter my mind, I will work to change them to be more positive.

72 – I see that thinking positively about myself attracts more positive things and people into my life.

73 – I feel revived the more I move my body and fuel it with healthy foods.

74 – The only person I am competing with is myself.

75 – I will push myself to become strong and healthier each day.

76 – I understand that overcoming challenging things is what makes me stronger and for this reason, I refuse to give up when things feel hard.

77 – My dream body is not defined by how I look, but more importantly, how I feel.

78 – Exercising helps me to release stress, anxiety and uncertainty and this is what keeps me motivated to move my body.

79 – I am letting go of the negativity that has held me back in the past and focusing on all the positive things that are available in my life.

80 – I will not let the opinions of others affect the journey I am on,

Final Thoughts on Weight Loss Affirmations 

The biggest takeaway is to remember that weight loss is more than just looking better, but more importantly feeling healthier and more confident.

The results you get from the effort you put into your goals is much more satisfying, motivating and empowering that focusing just on weight loss.

By implementing positive beliefs into your daily routine, you will begin to see changes in your overall health, mental state, and physical appearance. 

If you ever need a reminder of why you’re doing this, just read through your affirmations again and remember how powerful you are. 

You got this! 

FACT CHECK

Struggles of a Fit Mom uses only high-quality sources, including peer-reviewed studies, to support the facts within it’s articles. Read my  editorial process to learn more about how I fact-check and keep my content accurate, reliable, and trustworthy.

Moore, C. (2019, March 4). Positive Daily Affirmations: Is There Science Behind It? Positive Psychology. https://positivepsychology.com/daily-affirmations/

Steele, C. (n.d.). The Psychology of Self-Affirmation: Sustaining the Integrity of the Self. Science Direct. https://www.sciencedirect.com/science/article/abs/pii/S0065260108602294#section-cited-by

Marks, MD, J. (2019, June 3). Medical Definition of Neuroplasticity. Medicine Net. https://www.medicinenet.com/neuroplasticity/definition.htm