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The Mental Game

The mental game of weight loss with image of Maryann Walsh holding plate of salmon and vegetables.
The mental game of weight loss by Maryann Walsh

Registered Dietitian and SlimFast Plan Consultant, Maryann Walsh explains one excellent strategy to help you break down your goals, and make them feel less overwhelming so you can succeed.

There’s a popular saying, “mind over matter” and this relates perfectly to any weight loss or health journey! It is of course, extremely important to physically prepare for a weight loss journey. Making sure meals and snacks are prepped and readily available or making sure your sneakers and exercise clothes are ready for you to throw on for a workout of your choice, help increase the chances of success. It’s also incredibly important to get your mind in the game as well!

One of the best ways to mentally prepare is to write it out on paper! Who or what is your “why” for losing weight? While it’s great to have people you love as your “why”, it’s also perfectly ok for your “why” to be yourself!

Do you want to lose weight to feel more confident? Do you want to lose weight to feel healthier so you can keep up with your children/grandchildren? How much weight do you want to lose in how much time? Write it all out!

You may have heard of “smart” goals, they are a popular concept because they help you easily break down your goals to make them feel more “real” and less overwhelming. Here is an example of how someone could set a smart goal for weight loss:

S Specific – how many pounds do you want to lose?

M Measurable – this goal is measurable thanks to using a scale.

A Achievable- is this goal achievable? Is it a realistic and healthy weight loss goal for your body type and individual health goals?

R Relevant- Is this important to you/relevant to other long-term goals of yours? An example: Are you just deciding to start a weight loss journey because one of your friends is starting a weight loss journey and wanting you to tag along? Or is this something you truly want for yourself?

T Time Bound – Let’s face it, deadlines or time frames help give us framework for how we will structure reaching our goals. By having a specific time frame, you are setting yourself up for success by setting a time goal. Example: Setting a goal of losing 15 lbs in 2 months.

Once you set your SMART goals, write them down and hang them up in a place where you can see them! Accompany your goals with positive photos or motivational notes to your self in places you will see daily like the bathroom mirror where you get ready or on the refrigerator door!

Here are some of the ways our Brand Ambassadors won the mental game and found success!
Brand Ambassador Joann R
"I love how much energy I’ve gained since losing weight with SlimFast! When I’m challenged to stay on Plan I always try to stop and think- will indulging bring me energy or slow me down? Taking that second to think about it can make all the difference. It a game changer that helps me to reach all the new goals I have set for myself!"
– Joann R.
"I live by a checklist and ensure that I meet my daily goals. I like to plan and set rewards for myself. I know if I check things off my list I can reap the benefits of an award whether a dessert I like, or a favorite restaurant I love to visit. Either way, I stay focused because I mentally prepare by writing down my weekly goals and ensure to check it daily. Even on a day I am not in the mood to workout, I will engage in a fun, active activity to hit my goal. Just being outdoors, riding my new bike, or taking a walk around the Bay area taking in fresh air is invigorating."
– Danielle S.
Brand Ambassador Danielle S
Brand Ambassador Deborah L
"I suggest to find your “why” and keep pushing till you reach your goals. Every morning no matter how tired I was, I always remembered my “why” and that I am worth this! I also used to tell myself that being heavy is hard and losing weight isn’t easy, but I know I will feel so much better. This is how I pushed myself, and with the SlimFast Plan I reached my goals. Always remember your “why” and know you can do it!!"
– Deborah L.
"Our minds are more powerful than we think. I learned in my journey that a positive attitude is key to stay focused in our goal; and that goes to all of our aspects in life. Losing the weight, some days I woke up and wanted to conquer the world, other days I woke up and did not even want to get out of bed. So instead of letting those feelings drain me, I started looking at the positive side of things. What positive result was worrying going to bring me? None – that’s why I stayed focused on the things that brought me one step closer to my goals. I would focus on my planning of my meals with a food tracker (and actually made a daily game out of that!) I scheduled my workout classes in advance so I would push myself to go, and I stayed as busy as I could so I would not think about stress eating. As the days passed by, I started seeing that I was getting closer to my goal, one pound at a time. I focused on my mental peace and well-being, and that gave me clarity to deal with everything else in my life."
– Hazely L.
Brand Ambassador Hazely L
Brand Ambassador Elissa N
"I found strength when I stopped making excuses and admitted that no one could do this for me. It didn’t matter if I had a partner for the gym, no one else was going to do that extra rep for me. No one was going to burn off those extra calories when I decided to give up. I realized I was the one with the power to change my situation."
–Elissa N.
"I make sure to wake up each day and really reflect in front of my vision board. When I plan my day of meals, I make sure I have everything I need to stay on Plan. I leave no room for the need to grab that cheat meal. I also found I needed to get back to walking. I do so many forms of exercise but when I walk alone it is so therapeutic. The biggest thing to remember is that you are enough. You are worth getting the results that you have set for yourself."
– Amanda C.
Brand Ambassador Amanda C
Brand Ambassador Tina M
"It took me a long time to realize my mind had to be right to not only lose weight, but keep it off most importantly. Being aware of the nutritional value really helps me make good choices. If there is something I usually don’t eat but have in front of me, I take 10 seconds to decide if it is really worth it - BEFORE I gobble it down with no regrets. I remember where I was and how far I’ve come and most importantly, how healthy I now feel! As for working out, I love morning workouts! For the really early ones, I set my alarm and lay out my clothes the night before. I fill my water bottle. When it’s time to get up, I get up. I don’t allow myself a single second to think about it. I also remember how much more difficult it will be to get it in later if I decide to skip it. Bottom line, it isn’t just about losing weight for one reason or another. It’s about losing it forever!!"
– Tina M.

If you are a member of one of the SlimFast Together Communities, you can see for yourself numerous success stories and tips from others as to how they kept their head in the weight loss game! Come join us!


A consultant of the SlimFast Plan, Maryann is a Registered Dietitian with Bachelors degrees in Biological Sciences and Dietetics and a Masters of Food and Nutrition. She has extensive experience working with clients of all ages and from all walks of life, helping them to achieve their wellness and weight-loss goals.  Learn more about Maryann.

* Joann, Amanda, Hazely, Elissa, Deborah, Danielle and Tina are remunerated Brand Ambassadors and used the SlimFast Plan (a reduced-calorie diet, regular exercise, and plenty of fluids.) Average weight loss is 1-2 lbs per week. Results not typical. Read label prior to use. Check with your doctor if nursing, pregnant, under 18, or following a doctor prescribed diet.