The heavy shadows of my weight trapped me in the same two cycles for decades. Transforming my shadows has meant breaking free of both of these cycles — to lose weight and to sustain weight loss.

  • One cycle consisted of successful weight losses followed by spectacular failures, often leaving me with more weight to lose than when I had started.

  • In the other cycle, I lived in a state of perpetual inaction where I resigned myself to obesity yet held out hope that I would “start tomorrow.”

I decided to break these cycles before I spent my whole life ensnared in them. Losing weight was my most important step to get healthy. As an educator, I put myself on a personalized plan for success, and I became a student and teacher.

I knew this was going to be a battle against myself. But, I was ready to wage this personal war in ways I never had in the past.

I focused on developing the mental processes that I knew were important to transformational learning. I committed to seeing this battle through and to facing my shadows straightforwardly.

My Weight Loss Processes

The list below centers on the most important mental processes that I used to lose weight and that I continue to use to sustain weight loss.

  • Focus on Why

  • Understand and Accept Myself

  • Plan for Success

  • Plan for Failure

  • Understand Perfectionism and Avoid All or Nothing Thinking

  • Build on Successes and Non-Scale Victories

  • Use Failure as Feedback to Learn from Mistakes

  • Create Small, Actionable Steps for Success

  • String Together More Successes Than Failures

  • Recover from Failure in a Timely Manner

  • Use Science to Inform Decisions, Not Emotion

  • Navigate Challenging Situations for Success

Transforming the shadows of my weight means that I continually use these processes — whether losing weight or sustaining weight loss. I will share more about these steps in my educational resources.

MENTAL PROCESS TO LOSE AND SUSTAIN WEIGHT LOSS