Michele DeJesus, PhD, NBC-HWC is a board-certified & Mayo Clinic-certified Health Coach and an ACE-certified Personal Trainer with a PhD, in Holistic Nutrition. She is the CEO of a 26-year coaching business, successfully guiding adults in transforming their health, fitness and weight loss.
Weight loss is a battle fought and won in the kitchen and the gym, right? No. Popular culture and countless fitness programs emphasize the importance of diet, exercise, and discipline. And yes, those things count. But in my experience, there is another dimension to weight loss that is equally, if not more, crucial – the mental and emotional aspect. I teach my clients about "The Mind Gym", the mental ‘room’ where we train our thoughts, beliefs, and growth mindset. Years of yo-yo dieting has created a type of mental paralysis in our ability to succeed now, in our midlife. This internal game, while overlooked in the weight loss conversation, holds the key to lasting success in weight loss.
The growth mindset and its importance
A growth mindset, a term popularized by psychologist Carol Dweck (Mindset: The New Psychology of Success, 2006) is the belief that our abilities and intelligence can be developed through dedication and hard work. This contrasts with a fixed mindset, where individuals believe their qualities are static and unchangeable. The topic of ‘Growth vs. fixed mindset’ shows up in business productivity and athletic performance rooms – Serena Williams, Simone Biles, Oprah Winfrey, Jennifer Anniston and countless individuals & teams we look up to – have worked with mindset coaches – but I seldom see these concepts applied to weight loss. Adopting a growth mindset can make a significant difference.
1. Resilience in the face of setbacks
Weight loss journeys are rarely linear. Plateaus, occasional indulgences, and missed workouts are part of the process. Those with a growth mindset view these setbacks as opportunities to learn and grow rather than as failures. This resilience prevents discouragement and the abandonment of weight loss efforts.
2. Motivation and persistence
A growth mindset fosters a love for learning and self-improvement. This intrinsic motivation keeps individuals committed to their goals, even when progress is slow. Understanding that effort leads to improvement encourages persistence.
3. Adaptability
Weight loss often requires adjustments and experimentation with different strategies. A growth mindset enables individuals to be open to new approaches and to adapt when something isn't working. This flexibility is crucial for finding what works best for each person. In my opinion, I believe this is a main reason why most diets fail for most people. The inflexibility of the cookie-cutter protocol removes a person’s ability to pivot and adapt that protocol to fit his or her life. In other words, one size does not fit all.
The internal game of weight loss
The internal game of weight loss encompasses our thoughts, beliefs, and emotional management. It is about more than just willpower; it involves a deep transformation of how we perceive ourselves and our capabilities. Here are key aspects of the internal game:
1. Self-compassion and positive self-talk
The journey to weight loss can be filled with self-criticism and negative self-talk, which can sabotage our progress. Positive self-talk reinforces the belief that one is capable of change and deserving of health and happiness. To be clear; this isn’t surface level positivity talk. Cultivating self-compassion involves treating oneself with kindness and understanding, especially during difficult times. This is about developing the ability to recognize our negative thoughts and choosing instead, to imprint more positive ones. This will create consistency in action and success over time.
2. Belief in self-efficacy
Self-efficacy is the belief in one's ability to succeed in specific situations. Building this belief involves setting small, achievable goals and celebrating victories along the way. Each success reinforces the idea that weight loss is within reach, boosting confidence and commitment.
3. Emotional regulation
Emotional eating is a common barrier to weight loss. Developing skills to manage stress, anxiety, and other emotions without turning to food is crucial. I find that most of my clients aren’t fully aware of how much their thoughts and emotions are affecting their ability to make choices that won’t sabotage their goals. Once they pay attention to their reactions to their environment and community, they realize the dynamic relationship between the internal game and the external strategy of weight loss. Techniques such as mindfulness, meditation, and journaling can help individuals become more aware of their emotional triggers and find healthier ways to cope.
4. Visualizing success
Visualization is a powerful tool in the internal game of weight loss. Imagining oneself achieving weight loss goals can create a mental blueprint for success. This mental rehearsal helps to build confidence and keeps the focus on the desired outcome.
The synergy of external and internal changes
While external changes like diet and exercise are essential for weight loss, their effectiveness is significantly enhanced when combined with internal changes. The synergy between the external and internal aspects creates a holistic approach that addresses the root causes of weight issues.
1. Aligning actions with beliefs
When our thoughts and beliefs align with our actions, we are more likely to stay consistent with our weight loss efforts. Choosing behaviors that align with our values and fit easily into the other aspects of our lives will For instance, believing in the benefits of healthy eating and regular exercise makes it easier to stick to these habits.
2. Overcoming limiting beliefs
Many people hold limiting beliefs about their ability to lose weight and what it’s going to take to lose weight, often based on past experiences and information. I call these diet mentality codes. These are the ideas and beliefs that have been gathered over the years and accepted as ‘truths.’ They become encoded in the brain and feel absolutely true. Here’s an example: “I’m going to have to give up an entire food group in order for me to lose weight.” Not true but my beginner clients believe this to be a fact. Challenging and changing these beliefs is crucial.
3. Sustaining long-term success
Internal changes are key to sustaining weight loss in the long term. Fad diets and quick fixes may yield temporary results, but without a shift in mindset, old habits are likely to return. A growth mindset and emotional resilience provide the foundation for maintaining a healthy lifestyle.
5 practical strategies to win at weight loss
1. Dream then set realistic goals
We’re in midlife. We’re about to enter a phase of life that can be vibrant or dull. We get to decide. So I encourage my clients to dream ‘big;’ to dream about what losing weight will do to the other parts of their lives and how it will positively change what they do and experience in the coming years. Then, we reverse engineer their dream and break down their weight loss goals into smaller, manageable steps. We celebrate progress, no matter how small, to build confidence and momentum. Step by step, their dream becomes a reality.
2. Practice mindfulness
Engage in mindfulness practices to become more aware of thoughts and emotions. This awareness helps in making conscious choices rather than reacting impulsively. It reveals to us just how powerful our thoughts are and how important deciding which thoughts to focus on will dramatically improve our chances of success.
3. Educate yourself
Learn about nutrition, exercise, and the psychology of weight loss. Knowledge empowers you to make informed decisions and dispels myths, those diet mentality codes, that can interfere with your progress.
4. Embrace mistakes as learning opportunities
View setbacks as part of the learning process. Reflect on what went wrong and how to improve rather than dwelling on failure.
5. Seek support
Surround yourself with a supportive community. Share your journey with friends and family. A health coaching container, like the one my clients enter when they join my program, allows them to learn, get concrete help, stay motivated and be held accountable.
Conclusion
The journey to weight loss is not just about changing what we eat and how we move; it is about transforming our minds. The Mind Gym represents this internal transformation, where we cultivate a growth mindset, build self-efficacy, and manage our emotions. By integrating internal changes with external efforts, we create a holistic approach that leads to lasting success. I encourage you to embrace the internal game of weight loss and unlock the true potential for change, enabling you to achieve your goals and maintain them for life.
Read more from Michele DeJesus
Michele DeJesus,Health Coach/Weight Loss Specialist
Michele DeJesus, PhD, NBC-HWC is a board-certified & Mayo Clinic-certified Health Coach and an ACE-certified Personal Trainer with a PhD. in Holistic Nutrition. She is the CEO of a 26-year coaching business, successfully guiding adults in transforming their health, fitness and weight loss. Michele has been featured in the IDEA Health & Fitness online magazine as well as numerous television appearances speaking about fitness, weight loss and health. She is the host of the Facebook group, Midlife Confidence: Women Conquering Weight Loss and the creator of an online 12-week weight loss intensive for midlife women. Her mission is to support midlife women in creating their own health & wellness renaissance.
