How Your Mindset Shapes Your Weight Loss Journey

The following post is first authored by Sydney Earl. Earl is a research consultant on healthy weight management and behavior change in the digital health industry and a Ph.D. candidate in the Department of Applied Social Psychology at North Carolina State University.

When it comes to weight loss and body image, we’re bombarded with advice—whether it’s the latest trending diet, a new high-intensity workout challenge, wearable fitness trackers, or apps promising to shed pounds effortlessly. But what if the key to lasting change lies not in what we do, but in how we think? Recent research sheds light on how our mindsets—specifically, our beliefs about whether or not we can change our weight—can profoundly impact our health behaviors, weight loss success, and even protect against the damaging effects of body shame or weight stigma.

The Power of a Growth Mindset

Mindsets are a lens through which we see ourselves and the world around us. These mindsets fall along a continuum. A fixed mindset indicates a belief that traits, abilities, and conditions can’t be changed. For example, you may feel that no matter how many dance classes you take, you'll always have two left feet. In contrast, a growth mindset indicates a belief that these things can change with time, effort, and the right strategies. For example, you may believe that with enough practice you could actually nail that TikTok dance routine. These beliefs can significantly influence our approach to life by shaping our willingness to embrace challenges (versus avoiding them), adopt learning-oriented goals (versus performance-focused), and employ mastery-oriented strategies (versus helpless-oriented).

Our research team explored how these beliefs play out among adults working towards weight loss goals. We wanted to know: Would individuals with a stronger growth mindset be more successful in changing their health-related behaviors? What about achieving their weight loss goals? In a recent study among over 1,600 participants who had enrolled in a digital weight management program, those participants with a stronger growth mindset engaged with the program more and experienced greater weight loss. Why? Because these individuals had more positive expectations about their ability to succeed. In other words, they believed that the more effort they put into managing their weight, the more successful they would be. In turn, these participants also engaged with the program more, whether it was logging their exercises and meals, communicating with their coach, or seeking social support.

The Double-Edged Sword of Growth Mindsets

However, growth mindsets are not all positive. The same mindset that helps with weight loss can also contribute to body shame. When we believe we can change our weight, we might feel more responsible if we don’t meet our goals. This sense of responsibility can lead to self-blame and increased body shame. For example, someone might think, "If I really believed in my ability to change, why haven’t I succeeded yet?" Interestingly, while growth mindsets can help us feel more optimistic about future success, they can also make us more critical of ourselves when we fall short.

Balancing Benefits and Costs

So, how can we harness the benefits of a growth mindset without falling into the trap of self-blame on our weight loss journeys? The key lies in maintaining a balanced perspective. Embracing a growth mindset means believing in our capacity for change, but it's equally important to recognize that setbacks are a normal part of the process and not a reflection of personal failure. A balanced perspective also takes into account that while we have power over behaviors that are linked to weight loss, such as eating and exercising, weight management is also influenced by factors beyond our control, such as genetics and metabolism.

When working on changing health-related habits or striving towards a weight loss goal, here are a few strategies for maintaining that healthy (and balanced) growth mindset:

1. Recognize your fixed mindset voice. You might hear this voice when you encounter a setback. When you catch yourself thinking, “I knew I’d binge on sweets today. I’ll never get a hang of this,” pause and acknowledge that this is your fixed mindset speaking. Shift from this fixed mindset to a growth mindset by recognizing that setbacks are temporary and part of the learning process.
2. The power of "not yet." To counter your fixed mindset voice, use the power of "not yet." Instead of saying, "I'm never going to reach my exercise goal; I don’t even know where to start," try adding "not yet". Tell yourself, "I haven’t reached my goal…not yet," and "I don’t know the right strategies for me…not yet." This shifts your focus from failure to future growth, emphasizing that you’re on a journey and still learning.
3. View challenges as opportunities. Running into obstacles is normal and can be an opportunity to adjust and refine your approach. For example, if you miss a workout, use it as a moment to reassess your routine, ask what might work better, and remind yourself that setbacks don’t define you—they're just steps along the way. Approach these challenges with self-compassion, understanding that setbacks are normal and part of the process.
4. Focus on the process, not the outcome. Rather than fixating on whether you’ve reached your ultimate weight goal, concentrate on the daily habits and strategies that support your progress. Celebrate small wins, and remember that the journey itself is where growth happens.

Moving Forward

Understanding how our mindsets influence our health behaviors is crucial for anyone looking to improve their health—whether it is by setting realistic fitness goals, managing stress, or developing sustainable eating habits. By fostering a growth mindset that embraces the possibility of change, and coupling it with self-compassion, we can pursue meaningful progress without the burden of shame. As more programs and interventions incorporate these insights, we can better support healthy behavior changes that last—and feel good along the way.