April 5

Positive Affirmations for Weight Loss and Health

The fitness industry is saturated by trainers and fitness influencers feeding us the same weight loss strategy that we have heard before. Eat less, exercise more and lose weight.

If it truly was so simple, the weight loss industry would not be worth over four BILLION Euro in 2020. People wouldn't yo-yo diet and have multiple sizes of clothing within their wardrobes.

Researchers are finding that diets/meal plans, no matter which you use, don’t work long term (Mann et al., 2007). The "follow this diet" or "do this workout" approach doesn't address the ingrained habits that caused us to gain weight in the first place, how we feel about our ability to maintain this plan in the long run or how we incorporate the plan into our whole life.

I am all about helping others make gradual changes to their lifestyle, building easily maintained healthy habits and feeling great throughout their weight-loss journey!

Healthy Habits Reset: A 30-Day Wellness Programme for Busy Mums!

This is why I loved my Nutrition Coaching Training so much! While it had a huge book all about the science of nutrition, it had an even bigger book all about helping my Nutrition Coaching clients maintain positive nutrition and lifestyle habits with ease! Something which takes patience, being comfortable with making mistakes and most of all, a strong, positive belief in yourself.

Conditioning your Mind for Success:

Every great achievement first begins in the mind – and making lifestyle changes to improve your health or lose weight is no exception. Visualising is one of the the great "secrets" of successful people. Professional athletes use visualisation exercises to "see" themselves winning before they compete. Michael Jordan, Tiger Woods, Arnold Schwarzenegger have all used visualisation to achieve success.

"Everything is created twice, first in our mind, then in reality."

In its simplest form, visualisation is the process of creating a vivid mental picture of a future event. Everyone visualises, whether they realise it or not. You create a vision of who you want to be, and then you live that picture as if it were already true.

Affirmations are a great way to programme your mind to embrace a positive vision of yourself. They also fuel your focus, drive, desire and passion! You will cultivate a strong, unrelenting expectation of success.

Our Inner Image of Ourselves

We all have our own self-image and most of the time, we are not aware of how this affects the results that we get in our lives. I first came across this concept in the book Psycho-Cybernetics, written by Maxwell Maltz. He was a plastic surgeon who noticed that some patients still felt dissatisfied with their looks, even after he had performed their surgery. Their self perception had not changed with their appearance.

Have you ever wondered why you can tune out a crowd full of talking people, yet immediately snap to attention when someone says your name. Our Reticular Activating System acts as our brain’s filter, using established patterns to decide what we need to pay attention to and what we can ignore. 

By visualising a specific goal, you’re telling your R.A.S. to look out for information around you that aligns with this goal. This information might have otherwise been filtered out, but suddenly you’re receptive to all kinds of people and resources that will help make your dreams a reality.

In the same way, the R.A.S. seeks information that validates your beliefs. If deep down in your subconscious you really believe that you are meant to be overweight and that no matter what you do, you are simply an overweight person. Your R.A.S. will validate that negative belief by filtering out stories of overweight people who have successfully reached their optimal weight and maintained it for life.

If you are someone that believes weight loss is really hard, perhaps you are a seasoned yo-yo dieter, the very thought of taking up another diet might spur visualisations of being miserable with what you are restricted to eating. Your R.A.S. will filter out all those people who are embracing a new lifestyle, learning how to cook healthy and delicious meals and enjoying getting out for walks or exercise/dance classes with their friends.

Limiting beliefs will hold you back, and keep you where you believe you belong. You can use visualisations and affirmations to challenge any limiting belief you carry inside.

So How Does Visualising Make my Goal a Reality?

You know that in order to become skilled at anything, you have to practice. When we perform an action, we create a neural pathway in the brain. Every time we repeat that action, we strengthen the pathway, until eventually the action becomes second-nature.

Recent studies have found that even just thinking about performing an action can strengthen neural pathways in the same way as actually doing it. We can apply this to our visualisation practice in two ways:

  • Outcome Visualisation, envisioning yourself seeing your goal weight on the scales or buying clothes in a smaller size.
  • Process Visualisation, imagine yourself cooking and enjoying healthy food, or going to an exercise class and feeling great afterwards.

The power of affirmations to change your life is limitless. Positive affirmations and visualisation can be applied to any area of your life that you wish to improve.

My Affirmations Story

I love affirmations, they have played a big part in my life for several years now.  I discovered them just before I decided to train as a Pilates instructor and Personal Trainer back in 2009 (and quit the job I hated). I began using these positive statements to feel better about myself and and to keep me focused on doing what it took to change my life for the better. 

I used to write them plus the goals I wished to achieve in their own notebook which I nicknamed my brainwash diary! Any time I was feeling low, or noticed I was thinking negatively, I would write down the opposite. In the beginning this was every night, I wasn't in a great place but as I felt more and more positive I didn't need to quite so much. My mindset was changing.

Now, I write affirmations when I am feeling anxious about something, or if I want to push myself out of my comfort zone with a new project. And I now review my goals and write some positive affirmations in the mornings with a lovely cup of coffee to start my day with a huge dose of positivity and focus.

With Covid-19 all around us right now, my notebook has been out most mornings. One morning, I thought to myself,  I created visual affirmations during my first pregnancy to create a positive mindset for giving birth. I really enjoyed doing that! I'm going to do it again for my Health Coaching clients.

Your Affirmations Practice

The best way to make use of affirmations is to choose the ones which resonate with you. Feel free to choose affirmations from my list at the bottom and customise them to your liking. Whilst I really hope you love those affirmations, crafting your own affirmations is even more powerful.

My preferred practice was writing them, but you may prefer speaking them aloud (with power and emotion in your voice), recording them and playing them back, printing some (like the ones I have for pinning) so you happen to see them throughout your day or say them to yourself while looking in the mirror (very powerful).

Try to practice daily, even five minutes at a time. In the morning before you start your day so you are focused on your goals or at bedtime so you sleep with these positive thoughts fresh in your mind. Or simply any time during the day when you feel you need to boost your inner strength and feel encouraged.

Make it Personal

When starting out, you simply may not completely believe every phrase entirely. Use this to your advantage, any phrase which does not feel right will help you realise what your beliefs are in relation to that phrase. Do your thoughts/beliefs support or hurt your efforts to lose weight? Negative? What are they so you can challenge them? Positive? What are those so you can nurture them?

I usually get started from a list and then keep going with my own. I have to rewrite them, with adjustments, a few times until I feel the statement is believable. Until I find a phrase which works for me. This also sheds more light on something that I am worried about or helps me to realise what my mindset is about something. Then my subconscious mind can get to work.

For example: You may like an affirmation such as “I’m slim healthy and strong” but when practising you might also think “Well, that’s not really true!” and your subconscious blocks it. But a simple change is, "I will be slim healthy and strong" and your mind will accept that. It’s much better to work with affirmations that are true or can be true, so your mind will accept them and your beliefs will begin to change.

Adding the word "now" sends a powerful message to your subconscious mind. Whatever has happened and been true for you in the past, NOW, this is true for you. It really is a powerful mindset shift. I encourage you to really play about with this one. eg. I NOW choose to build healthy habits into my daily life. I NOW choose to eat healthy, nutritious food.

Are You Ready To Discover The Power Of Visualisation For Yourself?

As someone who has used the power of positive affirmations and visualisation to turn my own life around, I believe affirmations do work. I hope you give them a go.

I’d love you to share this post wherever you can as this really helps me and others who will benefit from it. Pinning your favourite affirmations from the board below would be amazing!

My very best wishes,

Emma xx

The List of Positive Affirmations for Weight Loss and Health:

Positive Affirmation for Health and Weight Loss
  1. I believe in myself.
  2. I will be successful in losing weight.
  3. I’m perfectly capable of achieving my ideal weight and every day it gets easier and easier.
  4. I work on my mindset to help me feel really positive.
  5. I have what it takes to achieve my optimal weight.
  6. I’m enjoying building really healthy habits into my life.
  7. I am developing more healthy eating habits all the time.
  8. I believe in my ability to change my habits and create new, positive ones.
  9. I am developing a lifestyle of vibrant health.
  10. I am eating meals that contribute to my health and well-being.
  11. I eat my meals slowly and mindfully now. I savour every bite.
  12. I stop eating when I feel full.
  13. I am nourishing my body with fresh whole foods.
  14. I eat vegetables every day.
  15. I am choosing progress over perfection.
  16. I exercise because it makes me feel good.
  17. I really enjoy moving my body now.
  18. I am enjoying exercising, it makes me feel really good.
  19. I am becoming fitter and stronger everyday through exercise.
  20. I’m improving my health every day
  21. I properly chew all the food that I eat so that it gets digested properly.
  22. I will reach and maintain my ideal weight.
  23. My body is amazing and it allows me to do so many things,
  1. I now choose to take really good care of my body.
  2. Healthy weight loss is really easy for me now.
  3. I will be a weight loss success story. I am the kind of person who can lose lots of weight. I can and will adopt a healthy active lifestyle. I love and care for my body now and always.
  4. Life is beautiful and I enjoy life by staying fit and maintaining my ideal weight.
  5. I love exercising daily and it helps me reach my ideal weight.
  6. I am a physically active person and that helps me reach my ideal weight.
  7. Losing weight comes naturally for me.
  8. I am happily achieving my weight loss goals.
  9. I am losing weight every day.
  10. I love to exercise regularly.
  11. I eat only when I am hungry.
  12. I now clearly see myself at my ideal weight.
  13. I love the taste of healthy food.
  14. I am in control of how much I eat.
  15. I love and care for my body.
  16. I deserve to have a slim, healthy, attractive body.
  17. I am getting slimmer every day.
  18. I look and feel great.
  19. I do what it takes to be healthy.
  20. I am happily redefined success.
  21. I choose to exercise.
  22. I want to eat foods that make me look and feel good.
  23. I am responsible for my health.
  24. I love my body.
  25. I am patient with creating my better body.
  26. I am happily exercising every morning when I wake up so that I can reach the weight loss that I have been wanting.
  27. I am committing myself to my weight loss programme by changing my eating habits from unhealthy to healthy.
  28. Every day I am getting slimmer and healthier.
  29. My lifestyle eating changes are changing my body.
  30. I celebrate my own power to make choices around food.
  31. I am loving walking 3 to 4 times a week and do toning exercises at least 3 times a week
  32. I am learning and using the mental, emotional, and spiritual skills for success. I am willing to change!
  33. I am willing to create new thoughts about my self and my body.
  34. I love and appreciate my body.
  35. It’s exciting to discover my unique food and exercise system for weight loss.
  36. I am delighted to be the ideal weight for me.
  37. It’s easy for me to follow a healthy food plan.
  38. I choose to embrace thoughts of confidence in my ability to make positive changes in my life.
  39. It feels good to move my body. Exercise is fun!
  40. I use deep breathing to help me relax and handle stress.
  41. I deserve to be at my ideal weight.
  42. It is safe for me to lose weight.
  43. I release the need to criticise my body.
  44. I maintain my body with optimal health.
  45. I believe in my ability to love and accept myself for who I am.
  46. I set myself free from all the guilt I carry around the food I chose in the past.
  47. Every day I am exercising and taking care of my body.
  48. I am healing my mind and my body with positive thoughts.
  49. My health is improving more and more every day, and so is my body.
  50. Everything I eat heals and nourishes my body, which helps me reach the ideal weight.
  51. I am closer and closer to my ideal weight with each and every day.
  52. I am so happy and grateful now that I weigh __________ kilograms/pounds. (Fill in the desired number)
  53. I can do this, I am doing this, my body is losing weight right now.
  54. I am letting go of any guilt I hold around food.
  55. Eating healthy foods helps my body get all of the nutrients it needs to be in best shape.
  56. I am closer and closer to my ideal weight with each and every day.
  57. I feel my desire for fat-rich foods dissolving.
  58. I have a strong urge to eat only healthy foods, and let go of any processed foods.
  59. I am the best version of myself, and I am working hard to become even better. I will lose weight because I want to, and I have the power to do this.
  60. My body is my temple, and I attentively take care of it every day by eating only healthy foods that heal and nourish me.
  61. I am aware that my metabolism is working in my advantage by helping me in gaining my optimal weight.
  62. I am attaining and maintaining my desired weight.
  63. I have the power to easily control my weight through a combination of healthy eating and exercising.
  64. I am grateful to my body for all the things it does for me.
  65. I no longer feel the urge to stuff my body with unhealthy foods, and I can easily resist temptations.
  66. I enjoy life by staying fit and maintaining my ideal weight.
  67. I am capable of achieving my weight loss goals, and I will not let anything stay in my way until then.
  68. I accept my body exactly the way it is and I constantly work on improving it.
  69. I completely understand that unhealthy foods do not help me lose weight, so I eat only healthy, nutritious foods.
  70. I believe in myself and my ability to succeed. I have hope and certainty about my future.
  71. Everything I eat nourishes and strengthens my body and mind.
  72. Making small changes is becoming easier. I enjoy the feeling of well-being these changes are giving me.
  73. I don’t aim for perfection. I accept mistakes and learn from them.
  74. I accept the past and know my future will be bright and happy.
  75. I say no when I need to.
  76. I exercise to enjoy a strong, toned body. I love the feeling exercise gives me.
  77. It does not matter what other people say or do. What matters is how I choose to react and what I choose to believe about myself.
  78. I let go of all negativity that rests in my body and mind. I choose to be positive and surround myself with positive people.
  79. I look forward to achieving my ideal weight. I will wear…..and enjoy……. This is my goal and I have the ability to achieve it.
  80. I’m slim, healthy and strong
  81. I enjoy my food and eat mindfully
  82. I enjoy finding more ways to get more and more active
  83. I love moving my body and getting active now
  84. I listen to what my body needs with love
  85. I love and accept myself now
  86. Every day I move closer to my ideal weight
  87. I’m now the kind of person who can easily achieve my ideal weight and healthy living goals
  88. I make conscious decisions that help me achieve my ideal weight
  89. Every day I get slimmer, healthier and fitter
  90. I love my body
  91. I love and respect my body now and always
  92. Being healthy and slim is easy for me now
  93. Every day I make healthy choices for myself 
  94. Being healthy and slim gets easier for me every day
  95. I love and nourish my body and mind
  96. I’m perfectly capable of achieving my ideal weight and every day it gets easier and easier
  97. I’m healthy and happy
  98. I really enjoy moving my body now
  99. I love and cherish every part of my body now
  100. I make sure that I exercise daily
  101. I love and respect my body now
  102. I’m slim, healthy and strong
  103. I enjoy my food and eat mindfully
  104. I enjoy finding more ways to get more and more active
  105. I love moving my body and getting active now
  106. I listen to what my body needs with love
  107. I love and accept myself now
  108. Every day I move closer to my ideal weight
  109. I’m now the kind of person who can easily achieve my ideal weight and healthy living goals
  110. I make conscious decisions that help me achieve my ideal weight
  111. I’m improving my health every day
  112. Being healthy and slim gets easier for me every day
  113. I love and nourish my body and mind
  114. I’m healthy and happy
  115. I love and cherish every part of my body now
  116. I’m enjoying building really healthy habits into my life
  117. I make sure that I exercise daily
  118. I work on my mindset to help me feel really positive
  119. I have what it takes to achieve my ideal weight
  120. I love and approve myself.
  121. Every day, I am feeling healthier and stronger.
  122. I am learning how to love my body.
  123. Today, I focus on the good things that are unfolding in my life.
  124. Trusting my body is becoming easier and easier.
  125. Healing is happening in my body and in my mind.
  126. I choose to breathe in relaxation and breathe out stress.
  127. My health is improving and so is my life.
  128. Everything I eat heals me and nourishes me.
  129. Making small changes are becoming easier for me.
  130. Healing happens with each baby step I take.
  131. I am letting go of my past decisions.
  132. I can feel that everything is beginning to change.
  133. I am feeling healthy, focused and determined.
  134. I Choose to be Slim and Healthy
  135. I can do this. I am doing this. Healing is happening right now.
  136. I am energetic and strong.
  137. I believe in my ability to truly love myself for who I am.
  138. I accept my body shape and acknowledge the beauty it holds.
  139. I am the creator of my future and the driver of my mind.
  140. I let go of unhelpful patterns of behaviour around food.
  141. I allow myself to make choices and decisions for my higher good.
  142. I let go of any guilt I hold around food choices.
  143. I accept my body for the shape I have been blessed with.
  144. I allow myself to feel good being me.
  145. I accept myself for who I am.
  146. I have hope and certainty about my future.
  147. I am grateful for the body I own and all it does for me.
  148. I do a healthy amount of exercise regularly.
  149. My body gets all the nutrients it needs.
  150. My desire for fattening foods is dissolving.
  151. I have a strong urge to eat only health-giving and nutritious foods.
  152. I feel good about myself.
  153. I am attaining and maintaining my ideal weight.
  154. I am strong and healthy.
  155. I am peaceful and calm.
  156. My body is my temple that I love and takes care of every single day of my life.

Meet Emma

Hi, I am Emma McAtasney, a NCEHS Personal Trainer since 2009. I earned my Pilates credentials through BASI Pilates, a highly respected college-level Pilates teacher training programme which aim is to create and maintain professional standards for the teaching of the Pilates Method to the highest calibre.

In addition, I am a prenatal and postnatal exercise specialist, nutritionist and founder of a boutique Pilates studio in Dundalk, Ireland.

I help my clients eat healthier, ditch fad diets and lose weight for good by guiding them to make small manageable changes that long term have a huge impact on their quality of life!

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