If you could do it alone, you would have done it already.

Weight Loss: Nurturing Your Mental Well-being Along the Journey

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Written by Kalliopi Kyrani, MHSc, RD

Have you ever thought about how weight loss can impact your mental health?

Weight loss is not just about fitting into smaller jeans or shedding pounds. It’s a transformative journey that impacts both your physical and mental well-being. It’s about feeling good in your body, improving your health, and enhancing your overall quality of life.

In this blog, you will explore the relationship between weight loss and mental health and some insightful tips on how to nurture your mental well-being along your journey.

First, picture this – You’ve decided to make a change, to take control of your health, and lose some weight. You’re motivated, and you’re ready to crush those goals. But here comes the tricky part – the mental game. Suddenly, you’re surrounded by doubts, insecurities, and the relentless voice in your head telling you “it’s too hard”, or “you’ll never make it”.

Sound familiar? You’re not alone! Many people have been there. But here’s the thing – Your mental health is just as important as your physical health on this journey.

When you are stressed, anxious, or feeling down, your body releases cortisol, which is a stress hormone. This hormone tends to increase cravings for comfort foods (late-night cravings) and can even lead to weight gain.

There are plenty of ways to support your mental health while following a weight loss program and pursuing your health goals.


First and foremost, be kind to yourself and practice self-compassion. Instead of doubting yourself, acknowledge your efforts, celebrate your progress (no matter how small), and remember that you are doing the best you can. Outlined below, are self-compassion activities that you can try:

  1. Focus on the things you appreciate about yourself and your journey, rather than dwelling on perceived shortcomings. A journal can help, writing down things you are grateful for.
  2. Practice positive self-talking! Focus on the way you speak to yourself and replace self-criticism with positive affirmations. Instead of saying, “I can’t do this,” try saying, “I am capable of doing this”
  3. Practice self-care by taking the time to prioritize self-care activities that nourish your mind and body. This could include activities like taking a warm bath, going for a nature walk, or indulging in a hobby you enjoy.

Support System

Establish a strong support system, surround yourself with people who uplift and support you, whether it’s friends, family, or an online community of like-minded individuals. Share your wins, and lean on them for support when you’re struggling, and remember that you are not in this alone.

Manage Stress

Dealing with stress can make all the difference in your weight loss journey. Find healthy outlets for stress relief, whatever helps you unwind and recharge, make it a priority. Outlined below, are stress-relief activities that you can try:
  1. Write in a journal what triggers your stress the most.
  2. Practicing breathing techniques or meditation/yoga.
  3. Going for a hike in nature. Click this link to explore best hiking spots in Toronto.
  4. Engage in a hobby you enjoy

Prioritize Sleep

Do not underestimate sleep! Sleep is crucial for your overall health and well-being, including weight loss. When you’re sleep-deprived, your body craves energy-dense foods, your metabolism slows down, and your hunger hormones rise. So aim for those seven to nine hours of sleep every night. Outlined below, are sleeping activities that can help enhance your sleep:
  1. Establish a consistent sleep schedule by going to bed and waking up at the same time every day. This will help regulate your body’s internal clock and promote better sleep quality.
  2. Create a relaxing bedtime routine by developing a calming pre-sleep routine to signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation exercises such as deep breathing.
  3. Limit screen time before bed by minimizing exposure to your laptop or phone. The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep.

Physical Activity

The key is to find activities that you genuinely enjoy and look forward to. Not only will it help you burn calories and build muscle, but it’ll also boost your mood and your sleep, and reduce stress! Whether it’s dancing, hiking, swimming, or kickboxing, make it a regular part of your routine.

Good Nutrition

Remember, food is fuel for your body and mind! Focus on nourishing your body with whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Also, practice listening to your body’s hunger and fullness cues – this is a game-changer!
healthy man after weight loss
Remember that weight loss is not just about the numbers on the scale. It’s about nurturing your mind and body, embracing the journey, and celebrating the wins, big and small! So be kind to yourself, surround yourself with loved ones, manage stress, prioritize sleep, stay active, and enjoy nourishing meals. You’ve got this!

Interested in learning more?

Book a free session to discover how to enhance your weight loss journey.

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"If you could do it alone, you would have done it already."

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"If you could do it alone, you would have done it already."