This article sheds light on the connection between emotional wellbeing and weight management, offering strategies to build positive behaviours that contribute to long-term weight maintenance.

Maintaining weight reduction in obesity care is no easy feat—it’s not just a question of willpower or self-discipline, but a complex mix of biology, emotions, thoughts and environment.

Less than 20% of people maintain a 10% body weight reduction after a year.

Weight stigma, the negative societal attitudes and beliefs associated with living with obesity, can be a daily occurrence for some people and can severely affect how they view themselves, impact their health, and even drive weight gain. This is particularly true when experiencing setbacks in weight reduction or maintenance, leading to further negative beliefs and self-esteem. However, our mindset shapes our actions, and a negative outlook can severely impact our weight reduction journey. On the other hand, a positive mindset of self-care and compassion can promote motivation, perseverance, and the ability to overcome challenges.

Research indicates that self-efficacy, the confidence in one's ability to achieve goals, is crucial for building a positive mindset and long-term weight maintenance success. Here are some practical tips to boost self-efficacy:

1. Set goals with positivity: Establish realistic goals that keep you motivated and feeling accomplished as you progress toward them.
2. Celebrate small wins: Recognise and celebrate every small win along your weight reduction journey, reinforcing positive associations with your progress.
3. Use positive self-talk: Use affirmations to boost self-esteem and counteract negative thoughts about your body or weight reduction journey. If you encounter setbacks, reflect on past successes and remember your ability to bounce back and stay on course.

Cultivating happiness

Feeling happier can fuel your commitment to healthy habits and weight reduction goals. So, focusing on your emotional wellbeing and finding ways to stay motivated, happy, and in control of your journey should be top priorities when managing your weight. Here are some tips to help foster a positive mindset:

1. Start gratitude journaling: Dedicate a few minutes each day or week to jot down things you're thankful for, whether it's a beautiful sunset, achieving a goal, or a friend's kind gesture. This practice can shift your focus from negativity to appreciation, boosting positivity.
2. Practice mindfulness: Integrate mindfulness into your routine through activities like mindful walking and eating or taking brief pauses to check in with yourself. Cultivating mindfulness enhances self-awareness, reduces stress, and fosters inner peace.
3. Engage in joyful activities: Identify activities that bring genuine pleasure and regularly incorporate them into your life. Prioritising activities that uplift your spirit and bring a sense of fulfilment can enhance your overall happiness and wellbeing.

Enhancing mental resilience

The journey of long-term weight reduction and maintenance can be filled with highs and lows, but building mental resilience, the ability to adapt to adversity and bounce back from setbacks, is key to staying on track. Here are some strategies to help cultivate resilience:

1. Develop a support network: Surround yourself with a supportive network of friends and family who can provide invaluable encouragement, guidance, and perspective during challenging times.
2. Practise resilience-building exercises: Focus on your strengths rather than weaknesses to maintain a positive mindset and motivation for weight reduction.
3. Learn from past experiences: If you experience a setback, reflect on your past achievements to remind yourself of your resilience and ability to bounce back.

Nurturing emotional and mental wellbeing is essential for successful long-term weight maintenance. Whether through mindfulness, joyful activities, or seeking professional support, positive psychology strategies can bolster wellbeing and promote healthy habits. So, as part of your weight management journey, consider programmes or resources that prioritise your mental wellbeing and happiness.