Gaining Positivity While You Lose Weight: Opportunities to Be Your Best Self No Matter What

Why Does Attitude Matter?

Research shows a positive attitude can improve:

• Health outcomes, such as managing chronic conditions
• Health behaviors, such as being able to eat more fruits and vegetables
• Quality of life, such as having more functionality and enjoyment
• Weight loss

“Whether you believe you can do a thing or not, you are right.”

-Henry Ford (?)

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If you’re not naturally positive, practice can help!

• Try journaling or thinking about things you’re grateful for and what you’re looking forward to
• Try to identify when you have negative thoughts
• Positive body language, such as smiling and standing up straight can make you feel more positive and confident

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Self-Esteem for a Positive Attitude

Self-esteem is how you feel about yourself. It is an evaluation of yourself as a person. It may include your perception of your skills and abilities in areas like athleticism, intellect, social skills, work skills, and physical appearance.

Self-esteem can be “contingent” or “true.” True self-esteem can support long-term behavior change and a more positive attitude.

Contingent self-esteem may:

• Be based on accomplishments
• Cause extrinsic motivation, in which you do things for a reward or to avoid punishment
• Include an external locus of control and you believe other people and circumstances determine your fate
• Include concern that your social status is too low

True self-esteem may:

• Be based on your belief in your innate self
• Cause intrinsic motivation, in which you do things because they feel right or satisfy personal needs
• Include an internal locus of control and you believe your own actions affect your fate
• Include a belief that your social status is high

Self-Compassion for a Positive Attitude

Self-compassion is having respect for yourself.  

Self-kindness: 

• Are you kind and friendly with yourself?
• Are you a good friend to yourself?

Common humanity

• Do you recognize yourself as a human being and treat yourself like you would another human being?
• Do you recognize yourself as a human being and treat yourself like you would another human being?

Mindfulness

• Do you recognize yourself as a human being and treat yourself like you would another human being?

Your Relationships with Others

You affect others, and other people affect you. Surrounding yourself with people who make you feel good and who support your goals can help you be more positive. 

Positive relationships may involve people who:

• Ask, “What can I do to help and support you?”
• Ask, “How are things going?”
• Listen
• Offer encouragement, positive reinforcement
• Check in so you feel accountable and loved

You can be a positive influence and inspiration to others.

• Role model - following healthy behaviors when you are with friends/family
• Optimism - “I’m making progress all the time!”
• “I had a few rough days, but I’m back now!”
• Offer to share your expertise or advice, or just be a listening ear

Negative and Helpful Thoughts

Replacing negative thoughts with helpful thoughts can help you overcome barriers and stick to your healthy intentions.

Steps to replacing negative thoughts with helpful thoughts:

1. Identify negative thoughts
2. Put on the brakes
3. Think helpful thoughts instead

Here are some examples of negative and more helpful thoughts.

Negative: “I’ll never hit my weight loss goal”

• Helpful: “I have the tools and motivation I need to make decisions that will support my health”

Negative: “Healthy food is boring”

• Helpful: “Now I can explore healthy foods and recipes that may be exciting and delicious”

Negative: “I always fail”

• Helpful: “I have learned a lot and can apply my knowledge and experience to achieve goals”

Negative: “Nobody helps me”

• Helpful: “I have the tools and motivation to engage in healthy behaviors for my sake”

Negative: “I don’t have time to cook healthy”

• Helpful: “I can save time by preparing simple meals and making larger batches so I have leftovers”

Negative: “I didn’t exercise, so I’m just lazy”

• Helpful: “I can make sure to schedule a walk tomorrow, and maybe I’ll have more energy from a rest day today!”

Negative: “I ate something unhealthy today, so there’s no point in trying anymore”

• Helpful: “If I get back on track now, I can feel better and get results faster than if I delay”

Negative: “There’s no point. I didn’t lose weight this week”

• Helpful: “Weight loss isn’t a smooth process. Plus, all my healthy changes have other benefits!”

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Take-Home Messages

• Your attitude matters!
• You can develop a more positive attitude with practice
• Your relationships with yourself and others affects your outlook 
• Try replacing negative thoughts with helpful thoughts to overcome challenges

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