Does your brain make lots of excuses for you to eat when you aren’t hungry? Bad excuses like, “I had a hard day and deserve this” or “I’ve been so good all day”?
If you’re an emotional eater or anyone who eats when they aren’t hungry, your brain has no trouble finding plenty of reasons for you to do this.
Whether you only want to lose a few pounds or you have quite a bit to lose, it can be hard to maintain motivation. Weight loss mantras can help keep you on track, though, and remind you of what you are working toward.
What is a Weight Loss Mantra?
A mantra is a sound, word, or phrase that you continuously repeat in your mind. Mantras are helpful instruments that have the ability to replace distressing thoughts circulating in your mind with peace and calmness.
Mantra chanting for weight loss is essentially a practice of clearing out your mind from negative, unwanted thoughts. Mantras are an ancient practice rooted in the ancient Indian texts known as the Vedas.
The word mantra is actually derived from two Sanskrit words – manas (mind) and tra (tool). So, it literally means “a tool for the mind”. Mantra is a sound vibration through which it is possible to mindfully focus your thoughts, your feelings, and your best intentions.
It is important not to confuse mantras with meditation. Meditation is a physical technique, which may or may not involve chanting mantras. Mantras for weight loss are sentences that help you stay focused on your goal and get rid of negative, unproductive thoughts.
25 Weight Loss Mantras to Remember when You Struggle with Food
So if you want to become slimmer, the next time your brain starts telling you a bunch of lame excuses for eating when you aren’t hungry, grab this list and replace those unproductive thoughts that are keeping you overweight with one of these. They’re not only true, but they’ll help you avoid overeating and you’ll lose weight and feel better.
1. I only eat when I am hungry.
Eliminate the habit of eating when you aren’t hungry. No matter what the reason is, walk away from food unless you need to eat. Your body only requires a certain amount of nutrition, and you will know when you are lacking.
2. 90 percent fuel, 10 percent fun!
This is a great one for helping people keep a good perspective on healthy eating. You don’t need to count every calorie. Just try to keep a mental tally of what you’ve eaten in a day, week, etc. Kale, quinoa, almonds, and all the rest of the healthy stuff should be the crux of what you’re eating – but there’s still a little room for champagne and chocolate!
3. I am becoming the healthiest version of myself.
When you know that you are becoming healthier, you will want to increase the benefits. Never forget that you are improving your health with each beneficial choice you make. Use this mantra often to help you avoid temptation and better yourself daily.
4. The aim is progress not perfection.
There is no such thing as a perfect diet. Keep making positive changes in your diet and you’ll reap the rewards. When you stray from a healthy eating plan, instead of throwing in the towel on healthy eating altogether, simply acknowledge that you wandered off track and simply wander back on.
5. Going on a diet means going off a diet.
Don’t diet. Resist the urge to be ‘on a diet’ with weight loss as the expected payoff. ‘On a diet’ means that ‘off a diet’ is not far behind. Your routine should be something you can – and will – live with indefinitely. Expect to act healthy for its own sake, regardless of your weight.
6. There aren’t bad foods, just better foods!
There are many factors that go into everything we eat, each time we eat: Freshness, nutrition, seasonality, culture, comfort, taste, appearance… Denying yourself something that fulfills other needs ends up creating an unhealthy relationship with food.
Denial is not a sustainable ‘diet.’ You can and should indulge, just do so responsibly. View those kinds of foods as treats: you can still eat them, just less often and in smaller portion sizes.
7. I control what I eat, and food does not control me.
When you face a temptation to grab your favorite junk food, this mantra will help you overcome it. Remember that you are in control, and you can choose a better food choice. Seeing or thinking about the food might cause a struggle, but you aren’t controlled by food.
8. Learn to love the process.
Lifestyle change should not be short-term. If you’re changing your life, you need to find ways to make it enjoyable so that you find happiness in your everyday.
Hate kale? Don’t eat it! Hate spinning? Don’t do it! There is no one-size-fits-all meal or exercise plan that makes everyone happy. Find foods and activities that you genuinely enjoy and learn to love the process. Amen to that!
9. Delicious can mean nutritious.
Making a commitment to healthy eating doesn’t mean drab slabs of grilled protein and endless pots of brown rice simmering on your stove. Healthy doesn’t mean tasteless. Learn how to make some super simple meals that take minutes, taste fabulous, and are good for you!
10. Change how you eat before you change what you eat.
Studies show that people are more satisfied and eat less when they eat mindfully and without distractions such as the TV or cell phone. Do yourself a favor and make your kitchen table an iPhone-free zone when you nosh.
11. I avoid stress and emotional eating.
Stress and emotional eating are usual problems to overcome when you want to lose weight. Instead of turning to food to boost your mood, try to figure out how to fix the emotional issue. When you focus on a healthy solution instead of food, you will improve both areas of your life.
If you can avoid eating to soothe yourself, you can lose quite a bit of weight. Face your problems and work to overcome them rather than using food as a bugger.
12. Snack like a two-year-old!
You officially have our permission. Snacks are necessary throughout the day because they provide continuous energy and fuel. However, there are a lot of misconceptions about snacking.
If you choose to snack on those so-called ‘healthy’ 100-calorie snacks, you are doing yourself a disservice. Those particular snacks are generally high-calorie (very crunchy and full of salt, sugar, and fat) and very addictive. This only makes us crave more.
Instead, choose to snack on more nutrient-dense whole foods such as apples, bananas, grapes, and other low-calorie foods that fill us up.
13. The passing pleasure of food is not worth the expense of my health.
While unhealthy food might bring pleasure, the joy you find in eating will pass quickly after you are finished. Then, you will experience negative feelings knowing that you set yourself back on your weight loss journey.
This weight-loss mantra can stop you from choosing unhealthy options for immediate pleasure. Think about the long-term effects and the detriment caused to your health.
14. Mistakes are proof that you’re trying.
This is particularly great to remind yourself of on days when you’re feeling down. To be successful in anything, you can’t let perfection be the enemy of good. Changing your lifestyle is no exception.
Don’t expect to eat ‘perfectly’ or hit your exercise goals everyday because it likely won’t happen. When you slip up and make a mistake, all that means is that you’re trying, which is more than you can say before you began your journey. Mistakes aren’t mistakes; they’re stepping stones.
15. I cook at home.
More than 50 percent of the average American’s food budget is spent on foods prepared outside the home. We have a heavy reliance on foods that are higher in calories, fats, sugars, and sodium. On the flip side, when foods are cooked at home, they are inherently healthier because you get to decide every ingredient that goes into what you cook.
Being connected to the food you are cooking creates a better awareness and mindfulness of what you’re putting into your body. You’ll save a ton of money from not dining out.
16. Don’t love – don’t eat!
Don’t waste your calories on foods you don’t love. For example, if you try a dessert that isn’t very good, stop eating it! This works great when you are going to parties or out to eat at a restaurant. When you get food and don’t love it, don’t feel like you need to eat it all.
This also helps with portion control since people think they need to clean their plate or get the most for their money, which leads to overeating. Bonus mantra: It’s going to go to waste, either way.
17. More colores – more vitamins!
Color your plate! You should try to always have a variety of different colors and hues of foods on your plate. It is important to have a balance of plant-based foods consisting of fruits, vegetables, and unrefined carbohydrates.
The more colors and the deeper the colors, the more vitamins and minerals and antioxidant phytonutrients a food possesses – which is important in disease prevention and health promotion.
But this is not the same as eating M&M’s, you know.
18. Quality and quantity.
Yes, it is possible to have too much of a good thing; you don’t need three cups quinoa. While a calorie-restricted diet full of processed foods isn’t the way to go either, both quality and quantity of food need attention for long-term health and wellness.
Yes, even dark chocolate can be too much of a good thing.
19. I am losing weight faster than anyone who isn’t trying.
Your weight loss journey might not be moving along as quickly as you hoped it would. Don’t get discouraged, though, because you are still making more progress than those who aren’t trying. Knowing that you are doing your best and putting in the effort will give you more motivation.
20. I am the problem and I am the solution.
If you feel like you aren’t making enough progress, admit that you are the problem. Don’t leave yourself on that negative note, however, as you must fix the problem. You are the only one that can make changes to your diet, so find a solution that will help you out.
You will make mistakes along the way, but you can bounce back with your thoughtful solution. The power to make positive changes is within you, so continue becoming better each day.
21. Looking and feeling amazing is the best revenge.
When all else fails, this is one heck of a mantra to remember when you don’t feel like holding that plank any longer. After a bad breakup or a job loss, it can be so tough to motivate. But if you look at your health and fitness as a project and attack it that way, you can find the motivation to move past the pain and disappointment of a failed relationship or career setback.
22. Finish eating by sundown.
Here’s an interesting study: mice that ate after 7 p.m. gained weight, even when it was the same amount of calories as the mice that didn’t. Current scientific knowledge maintains that it doesn’t matter when you eat, as long as you stay within your daily calorie requirements to maintain a healthy weight. But those recommendations might change in time.
And ever notice how when you eat late at night you feel crummy the next morning, skip breakfast, and then wind up overeating later? That’s a vicious cycle that’s worth breaking tonight, by 6:59 p.m.
23. There will always be another meal.
Many people overindulge in their favorite foods as if they’ll never get to eat them again. This mantra is perfect for helping you remember to slow down, enjoy your food, and realize that you will have many opportunities to appreciate this food again. You can choose smaller portions or pass on certain foods now, and know that you can also enjoy them in the future.
24. Every day is a brand new chance to start taking care of myself.
Lots of people get down on themselves because they went crazy and ate and drank too much on their birthday, vacation, etc. Just look at every day as a new chance to start fresh and make the choices you want to make.
25. Motivation gets you started; habits keep you going.
Once you get started, your changes become a way of life, you form good habits, and you no longer need motivation – it simply becomes a lifestyle. Once it’s routine, it’s a way of life, which makes it easier to keep following the healthy track. Take comfort in that it gets easier!
Losing weight can be difficult, especially when you have already developed bad habits. You can make a change, though, and start creating beneficial habits instead.
When you want to make a negative food choice, use a few of these weight loss mantras to keep yourself on track. The mantras will help you stay focused on your goal and make healthier choices along your journey.