Losing weight isn’t just about what you do, it’s also about what you think. This list of 30 positive weight loss affirmations will help get your mind in the right place to help you lose weight.
These phrases and sentences will help you build confidence and belief in yourself so you can improve your weight loss efforts and see more success.
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What are positive affirmations?
In my experience, positive affirmations are encouraging words or phrases I use to help reinforce the behaviors and beliefs I want to have about myself.
In her article on PositivePsychology.com, Catherine Moore (BSc in Psychology) defines them as “positive phrases or statements used to challenge negative or unhelpful thoughts.”
Positive affirmations can be used to motivate yourself, make positive changes in your life, challenge old, negative beliefs, and of course… lose weight!
How do weight loss affirmations help you lose weight?
There are thousands of diets out there and 10 times as many workouts. And lots of them actually work!
But if you don’t identify as someone who can lose weight or you don’t actually think it’s possible for you, then you’re going to really struggle to stick to them.
You will find yourself constantly sabotaging your diet, missing workouts, and “falling off the wagon.”
That’s where weight loss affirmations come in. Repeating these phrases and sentences helps you to believe that you’re the type of person who can do what you need to lose weight.
You can actually feel like the type of person who can say no when offered cake at a birthday party. Who can stop eating when you’re satisfied.
You believe you’re the type of person who works out 4-5 days a week and loses weight steadily.
If you learn to identify as a person who can lose weight, everything becomes easier. If you secretly doubt or fear that you can’t, you’ll constantly wonder why you’re sabotaging your diet or missing workouts.
30 Positive Weight Loss Affirmations That Really Work
Here are 30 positive weight loss affirmations you can use today.
- I am creating a body that I enjoy living in.
- I enjoy living a healthy lifestyle.
- I am nourishing my body with the food I eat.
- I love being physically fit.
- Every day I move closer to my ideal weight.
- I choose to eat healthy foods that fuel my body.
- I deserve to feel and look healthy.
- I am grateful to have a body capable of exercising.
- I can and I will.
- I take good care of my body.
- I enjoy eating mindfully.
- I am worthy of a body I love.
- I am getting fitter and healthier every day.
- I have what it takes to achieve my ideal weight.
- My success is inevitable.
- Every day I make healthy choices for myself.
- I overcome all obstacles to reaching a healthy weight.
- I can easily handle food cravings.
- I eat only what my body needs.
- I do not overeat.
- I’m the type of person who can eat desserts mindfully.
- I have control over my eating habits.
- I exercise because it makes me feel good.
- Achieving my weight loss goal becomes easier every day.
- I choose progress over perfection.
- Healthy weight loss is easy for me.
- I make awesome choices for my health and weight loss.
- I am capable of figuring this out.
- Today I will get one step closer to my ideal weight.
- Developing healthier eating habits becomes easier every day.
Tips for Using Affirmations
There is no wrong or right way to use weight loss affirmations. If you’ve tried them before and seen some success, keep doing what you’re doing.
If you haven’t tried them before or want to make them more effective, read on for some of the tips that have helped me.
Keep your affirmations simple and sweet.
When it comes to weight loss affirmations, I have definitely found that keeping things simple helps. Long, complicated affirmations just get hard to say or write.
The goal behind affirmations is to help affirm and instill positive beliefs about yourself. That gets significantly harder when you’re tripping over your words or keep having to check your paper for what you have to say.
If you have a lot of qualities/habits you want to affirm, try creating multiple affirmations with one or two qualities per affirmation. This will feel more natural to practice.
Say them with confidence.
When practicing your weight loss affirmations out loud, make sure you say them with confidence. I understand that in the beginning, these may not feel completely true.
If you’re using the affirmation “I love being physically fit,” but you currently hate exercising, it can be easy to feel a little defeated as you say it.
But remember, affirmations are about growth and change. You’re practicing identifying the qualities you want to have.
The more confidently you say your affirmations, the more likely you are to start believing them.
Channel some emotion.
Another good tip for using weight loss affirmations is to channel some emotion. The more feeling you put into your affirmations, the more powerful they will be.
Imagine watching an actress on TV. The more enthusiastically and emotionally she says her lines, the more likely you are to believe her character. The same applies to saying affirmations.
This step is one of the most important. You have to practice your weight loss affirmations regularly. The more you practice them, the more effective they will be.
If you just say or write them down a few times, they aren’t going to really stick. Think about it. You are trying to change past beliefs and associations that you’ve probably had in your mind for years.
Saying an affirmation here or there isn’t going to come close to changing the way you see yourself. That’s why you have to practice them regularly.
I suggest doing them daily, but trying at least a few times a week will still be beneficial.
Speak them aloud to someone.
A great way to make your weight loss affirmations more effective is to say them out aloud. When you say them out loud, you’re going to be able to channel more emotion, more confidence, and really connect with them more.
You also get the added bonus of thinking about the affirmations and hearing them too. We’re able to recognize and tune into our thoughts in a totally different way when we say them out loud.
If possible, find a close friend or partner that you trust to say them to. If you don’t feel comfortable with that, you can always say them in front of a mirror or when you’re sitting somewhere quiet and alone.
Write them down.
My last tip for using weight loss affirmations is to try writing them down. This works well if the idea of saying them aloud makes you feel uncomfortable.
Sometimes when I’m practicing new thoughts or perceptions of myself, I can’t say them out loud.
I feel too foolish, embarrassed, nervous, etc. It feels like too much of a stretch for me to put any sort of confidence or faith in the statement. But I can usually still write them down.
It becomes a good starting point for me to get comfortable with the affirmation. I can also practice them when my kids or husband are around without having to worry about getting funny looks.
Do weight loss affirmations work?
In my experience, absolutely! I’ve also spoken to several friends and clients who have had tons of success with them.
It is, however, important to mention that they will only work as much as you believe in them.
If you practice your affirmations while harboring doubt that it will work and secretly feeling like it’s a waste of time, they aren’t going to work.
Affirmations are all about changing negative beliefs. Which means you have to believe they can work.
If you’re not at least open to the possibility, they won’t be very effective.
My own experience with weight loss affirmations.
In my experience, weight loss affirmations have been very effective. Recreating my identity around my eating habits and exercise was an important part of getting consistent with my weight loss.
I used to see myself as someone who had no control over her cravings, emotionally overate regularly, and couldn’t stick to a diet for longer than a few weeks. With that kind of mindset, it’s no wonder I couldn’t ever seem to lose weight.
I never expected myself to be successful. So I wasn’t.
I used weight loss affirmations to help create a more empowering opinion of myself. I started seeing myself as someone who exercised 5-6 days a week no matter what, made a daily meal plan and stuck to it, and made healthy eating choices every day.
And because I started believing I could be successful with my weight loss, I was.
Here’s what the studies show.
Although I happen to think my own experience is pretty compelling, you don’t just have to take my word for it. There have been several studies on self-affirmation theory and affirmations that have found similar results.
Self-affirmation theory, according to the American Psychological Association, says “that people are motivated to maintain views of themselves as well-adapted, moral, competent, stable, and able to control important outcomes. When some aspect of this self-view is challenged, people experience psychological discomfort.”
We’re wired to want to act in a way that aligns with what we believe about ourselves. When we practice affirmations, we start creating new, positive beliefs about ourselves.
And we’re naturally going to want to act in a way that aligns with our new beliefs.
How do you write an affirmation for weight loss?
If you want to write your own weight loss affirmations, here’s what you need to do:
- Identify what habits or qualities you want to embody.
- Pick one or two qualities/habits for each affirmation.
- Be specific.
- Turn it into an “I” statement. (Ex: I am, I can, I choose, etc.)
- Make it present tense. Write it as though it’s a quality or habit you already have/practice.
- Write it down somewhere you can see it daily.
I’ve provided several weight loss affirmations you can use but making your own unique ones can be even more powerful. If you have a specific habit or weight loss skill you are practicing, make an affirmation about it.
The more personal your affirmation is, the more effective it will be.
Weight Loss Affirmations PDF
If you’d like a free downloadable copy of the weight loss affirmations in this post, click HERE!
Looking for some more positive thoughts about losing weight?
If you’re looking for some more inspiration and motivation to help you get in shape, check out these other posts:
- 25 Funny Weight Loss Motivation Quotes for Women
- 21 Power Words to Inspire Your Next Workout
- 15 Motivational Workout Quotes for Women
- 60 Awesome Yoga Quotes to Inspire Your Next Practice
- 25 Quotes About Body Positivity to Boost Your Confidence
- 9 Emotional Benefits of Losing Weight to Get You Inspired
So there you have 30 positive weight loss affirmations that really work. I hope these affirmations help you build confidence and faith in yourself that you will lose the weight and be successful!
What are your favorite weight loss affirmations? Share them below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more weight loss tips and advice.
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I’m a busy mom of 3 turned Health and Fitness Coach and Self Defense Instructor. I help inspire other moms to reach their health, fitness, and weight loss goals. You can usually find me chasing my kiddos around, training Brazilian Jiu-Jitsu, or sneaking away to read romance novels. About Me