This episode flips the script on weight loss by targeting the real obstacle: the stories running on repeat in your head.

With research-backed strategies and a no-nonsense approach, we tackle how mindset—not willpower or meal plans—makes the difference between a quick relapse and genuine, lasting change. If you’re tired of self-sabotage and ready to stop being your own critic, this is your starting line.

Key Takeaways

• Your internal narrative is the heaviest weight you carry—challenge it if you want real change.
• Fixed mindsets convince you that you’re doomed to fail; growth mindsets focus on learning, progress, and resilience.
• Lasting weight change isn’t about perfection or quick fixes. Tiny, consistent actions and self-compassion win every time.
• Social comparison and negative self-talk drain energy and slow results; self-acceptance and honest reflection boost progress.
• The most successful weight maintainers reframe setbacks as feedback, not proof of failure.

Resources Mentioned

• Mindset: The New Psychology of Success by Carol S. Dweck, PhD
• National Weight Control Registry (NWCR) – Website
• “Self-Compassion and Weight Loss Maintenance” in Health Psychology
• “Negative Self-Talk and Cortisol in Obesity” – Obesity journal
• How Emotions Are Made by Dr. Lisa Feldman Barrett

Actionable Steps for Listeners

1. Write down a negative story you often tell yourself about your body or habits. Challenge its truth and consider a new perspective.
2. Pick one micro-action (like a 15-minute walk or prepping a healthy lunch) and do it daily for a week, tracking how you feel—not just what you weigh.
3. Try the “no negative body talk” challenge for one day. Notice when you slip, and gently redirect.
4. Choose a mantra from the episode (e.g., “I’m not finished yet.”) and repeat it each morning.

Relevant Links and Citations

• Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House.
• National Weight Control Registry: https://www.nwcr.ws/
• Mantzios, M., & Wilson, J. C. (2015). “Self-compassion, weight loss, and weight-loss maintenance.” Health Psychology, 34(3), 245–252.
• Tomiyama, A. J., et al. (2014). “Cortisol responses to dieting: The role of negative self-talk.” Obesity, 22(11), 2549–2554.
• Barrett, L. F. (2017). How Emotions Are Made: The Secret Life of the Brain. Houghton Mifflin Harcourt.

Mentioned in this episode:

Thanks For Listening

“Thanks for listening! If you enjoyed this episode, please drop a quick review on Apple or Spotify—it really helps me to spread the word. Share the podcast with a friend or on social media if you think it could help someone you know. For links, resources, and free downloads, check the show notes or visit weightlossmindset.co. And don’t forget to join my newsletter to get updates on upcoming courses and tools to support your journey.”