Can you think yourself healthy? Turns out, science confirms you can!
When you’re struggling with your health, it’s easy to focus on the uphill climb. However, research shows gratitude is a powerful tool when it comes to reaching and maintaining healthy weight levels.
While science shows a direct connection between gratitude and overall physical and mental health,1 the effectiveness of showing appreciation for the people and things in your life as a biohack for weight management is less clear. However, what is clear is that mindset plays a powerful role in a person’s ability to regulate weight.2
Gratitude, which can be practiced in a variety of ways including the Mayo Clinic’s Discover Gratitude program,3 not only potentially decreases the number of visits to the doctor, but can also increase how often you exercise.4
Gratitude is strongly correlated to greater happiness and more positive emotions, which can translate to increased motivation and consistency when it comes to weight control measures.
Overall, gratitude is an amazing, easy-to-integrate biohack which should be adopted by each and every biohacker.
The link between depression and weight gain or loss is well documented.5 It’s therefore no surprise that gratitude’s significant association6 with relieving depressive symptoms can assist with weight maintenance. Gratitude is also associated with the relieving of symptoms related to anxiety.7 The relationship between mental health and weight is a two-way street, just as unstable mental health can result in unhealthy weight, excess or too little weight can negatively impact mental health.8
A gratitude practice is easy to start and incorporate. It can be as simple as tracking items to be thankful for in a daily journal, writing letters of thanks to those who deserve them,9 or even giving thanks before eating. This kind of mindfulness can create an abundance mindset,10 which is also connected to a healthy weight. In turn, faith in abundance can result in self-regulation, which is otherwise susceptible to feelings of food scarcity.
“I mean, why do you need that whole tub of ice cream when you’ve got good vibes oozing out of your pores?”
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Gratitude, often overlooked in weight loss journeys, holds remarkable power. Complaining and self-criticism can lead to overindulgence. Conversely, gratitude fosters positivity and confidence, making it easier to adhere to a healthy diet. It transforms your perspective, helping you focus on your blessings, not just your goals.
In the realm of managed health care, mental health professionals are seeking efficient ways to improve treatment outcomes. Research supports the inclusion of gratitude practice alongside counseling, as it has been shown to enhance happiness and reduce depression in numerous studies.
Gratitude and Weight Loss. It’s true, and here’s why: traditional methods like calorie-counting and macro-tracking can be draining and joyless, sapping your energy and hindering weight loss. Maintaining a positive mindset is essential for staying motivated on your path to health.
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“Unapologetic Eating” by Alissa Rumsey challenges societal body image norms and dieting pressures. With a four-step approach, it helps readers reconnect with their bodies through their food relationship, fostering peace with food, body image improvement, intuition trust, and unapologetic living, liberating them from diet constraints for a more fulfilling life.
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In just five minutes a day, even amidst the busiest schedules, you can transform your life. This practice of gratitude not only enhances positivity but also diminishes anxiety, leading to improved well-being. It’s a straightforward, science-backed path to a happier you.
1. The Impact of Gratitude on Mental Health, National Alliance on Mental Illness: https://namica.org/blog/the-impact-of-gratitude-on-mental-health/.
2. Richard Joseph, What is a successful mindset for weight loss maintenance?, Harvard Health Publishing, May 11, 2022: https://www.health.harvard.edu/blog/what-is-a-successful-mindset-for-weight-loss-maintenance-202205112742.
3. Mayo Clinic Discover Gratitude program: https://www.mayoclinichealthsystem.org/wellness/gratitude.
4. Giving Thanks Can Make You Happier, Harvard Health: https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier.
5. Felton J, Cole DA, Tilghman-Osborne C, Maxwell MA, The relation of weight change to depressive symptoms in adolescence, Dev Psychopathol, 2010 Winter;22(1):205-16, doi: 10.1017/S0954579409990356, PMID: 20102656; PMCID: PMC411980: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119807/.
6. Jo A Iodice, John M Malouff* and Nicola S Schutte, The Association Between Gratitude and Depression: A Meta-Analysis, University of New England, Australia, doi: 10.23937/2643-4059/1710024: https://clinmedjournals.org/articles/ijda/international-journal-of-depression-and-anxiety-ijda-4-024.php?jid=ijda.
7. Scientists Discover Link Between Anxiety and Weight Loss, January 17, 2019: https://www.scripps.edu/news-and-events/press-room/2019/20190117-xu-baoji-anxiety-and-weight-loss.html.
8. Dorothea Vafiadis, How Excess Weight Impacts Our Mental and Emotional Health, National Council on Aging, April 21, 2021: https://www.ncoa.org/article/how-excess-weight-impacts-our-mental-and-emotional-health.
9. Christanto et al., Gratitude Letter: An Effort to Increase Subjective Well-Being in College, Anima Indonesian Psychological Journal, 2017, Vol. 32, No. 3, 158-168: https://journal.ubaya.ac.id/index.php/jpa/article/download/Gratitude%20Letter/484/.
10. Nicole Leatherman, How to Implement an Abundance Mindset in Nutrition, September 28, 2022, Chopka: https://chopra.com/articles/how-to-implement-an-abundance-mindset-in-nutrition.
Everyone starts their health journey with the best intentions. Unfortunately, intentions don’t seem to cut it when it comes to sticking with a routine long enough to see lasting results. Research shows that holding yourself to your word keeps you on track for a healthy weight.
While the journey toward a healthy weight is unique to every individual, studies show that you’re more likely to reach your goals if you connect with others doing the same.1 One important reason to seek out a supportive network is the power of accountability.
When you’re forced to take responsibility for your behaviors through accountability, you’re more likely to adhere to healthy habits and make good decisions that support your weight management goals. Research demonstrates that people focused on losing weight eat less when they have positive support from their peers.2 This social accountability works best for those who otherwise lack supportive relationships.3
With the prominence of social media in today’s world, connecting to like-minded people with similar goals is made easy. Not only is it free, but it’s also effective4 to join a Facebook group with others who have similar healthy weight intentions. With social accountability, you’ll likely make better dietary choices and be better able to handle the psychological challenges that come with making big life changes.1
Accountability is also something to be practiced alone. Self-monitoring is an effective method to enhance individual integrity.1 When you keep promises to yourself, you develop higher levels of self-confidence along with stronger pathways in the rewards center of the brain.5 By biohacking your neurobiology in this way, making decisions that will help you reach your goals will naturally become easier. Following through on your emotional intentions with effective actions — the essence of self-accountability — is an even more effective motivator than fear.6 So, instead of posting an unflattering photo on your refrigerator, hang an accountability checklist to help you stay on track toward success.
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The connection between gratitude and weight loss success is profound. Gratitude transforms your emotional state. You have a choice: focus on what went wrong, what you could have changed, and what you lack; or focus on your accomplishments, progress, and all that you possess. The former leads to worry, guilt, stress, and deprivation, while the latter leads to peace and appreciation. Clients often mention worry, stress, and deprivation in relation to their unhealthy choices.
Achieve your weight loss and health goals with a program that emphasizes smart choices without strict calorie counting. Fitmate’s holistic, science-backed approach covers nutrition, exercise, and lifestyle habits, including sleep and stress management. You’ll work with a certified Fitmate coach who tailors the program to your needs, focusing on your preferences and progressing at your pace. Your coach provides support to keep you on course and encourage improved decision-making.
1. Chhabria K, Ross KM, Sacco SJ, Leahey TM, The Assessment of Supportive Accountability in Adults Seeking Obesity Treatment: Psychometric Validation Study, J Med Internet Res, July 28, 2020;22(7):e17967, doi: 10.2196/17967, PMID: 32720911; PMCID: PMC7420735: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7420735/.
2. Karfopoulou E, Anastasiou CA, Avgeraki E, Kosmidis MH, Yannakoulia M, The role of social support in weight loss maintenance: results from the MedWeight study, J Behav Med, June 2016;39(3):511-8, doi: 10.1007/s10865-016-9717-y, Epub 2016 Jan 22, PMID: 26801339: https://pubmed.ncbi.nlm.nih.gov/26801339/.
3. Bishop J, Irby MB, Isom S, Blackwell CS, Vitolins MZ, Skelton JA, Diabetes prevention, weight loss, and social support: program participants’ perceived influence on the health behaviors of their social support system, Fam Community Health, 2013 Apr-Jun;36(2):158-71, doi: 10.1097/FCH.0b013e318282b2d3, PMID: 23455686; PMCID: PMC3828626: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3828626/.
4. Kozak AT, Buscemi J, Hawkins MA, Wang ML, Breland JY, Ross KM, Kommu A, Technology-based interventions for weight management: current randomized controlled trial evidence and future directions, J Behav Med. 2017 Feb;40(1):99-111, doi: 10.1007/s10865-016-9805-z, Epub 2016 Oct 25, PMID: 27783259; PMCID: PMC5988351: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5988351/.
5. Chen PA, Chavez RS, Heatherton TF, Structural integrity between executive control and reward regions of the brain predicts body fat percentage in chronic dieters, Cogn Neurosci.,2017 Jul;8(3):162-166, doi: 10.1080/17588928.2016.1235556, Epub 2016 Oct 11, PMID: 27663021; PMCID: PMC5388584: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388584/.
6. Kirsten Passyn and Mita Sujan, Self-Accountability Emotions and Motivating Behavior: https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=e0b22118f5702c7e4104423ef6e624a8441b043d.
To see success with their nutrition and exercise goals, biohackers must commit to a plan over an extended period of time. Research shows consistency is actually more crucial than the plan itself.
It’s common for people to be unrealistic about how long it will take to change their body mass and composition. A simple biohack for weight loss, gain, and maintenance is a commitment-centered mindset paired with a clear plan aimed at your goals.
There is a direct link between consistency and maintaining weight loss,1 regardless of the specific plan. You’ll likely have more success by sticking to the same diet and exercise plan over a long period of time, no matter what exactly the plan is. The idea is to keep steady with whatever plan you choose, rather than trying one thing before quickly switching to another. If your weight fluctuates, you’re less probable to see long-term results.2 If you consistently lose smaller amounts of weight, rather than drop a lot at once, you’ll be more likely to maintain the loss.
Consistency is important for both your nutritional plan as well as your exercise habits. Create an exercise routine — even if your day is normally filled with physical activity3 — to get the healthy habit to stick. Consistent reduction in caloric intake, coupled with self-monitoring, can even help you overcome obstacles in family history or environment.4
Consistency requires commitment and effort. That said, a committed mindset is crucial for perseverance in the face of setbacks, which has been documented as a key component for long-term success.5 When you are mindful, you can develop cognitive eating restraint (or CER). CER is when you know to stop eating when you’re full, rather than just stopping because your diet plan tells you you should. One study demonstrated that this was the best predictor for weight loss.6 When you commit to a consistent diet and exercise plan, you enhance your internal motivation, which science shows will support you in achieving your goals.7
“The tiny choices and changes you make each day really add up. And over the course of years, they impact and change the trajectory of your health.”
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Spark your creativity with 52 one-word prompts in this journal. Write freely for five minutes daily, shedding inhibitions and enjoying the benefits of stress relief, idea generation, and improved writing confidence. Whether you write daily or sporadically, these prompts will help unlock your creativity.
Latrice Pace, a renowned singer, actress, and gospel music legacy, understands the importance of consistency in life. In “At Your Own Pace,” she outlines how to find motivation and determination to reach your potential, emphasizing the shift from weight loss to emotional and spiritual balance. Latrice, now a certified health and nutrition coach, helps others achieve their goals through dedication and hard work.
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1. Gorin AA, Phelan S, Wing RR, Hill JO, Promoting long-term weight control: does dieting consistency matter?, Int J Obes Relat Metab Disord, 2004 Feb;28(2):278-81, doi: 10.1038/sj.ijo.0802550. PMID: 14647183: https://pubmed.ncbi.nlm.nih.gov/14647183/.
2. Feig EH, Lowe MR, Variability in Weight Change Early in Behavioral Weight Loss Treatment: Theoretical and Clinical Implications, Obesity (Silver Spring), 2017 Sep;25(9):1509-1515, doi: 10.1002/oby.21925, PMID: 28845608; PMCID: PMC5657498: https://pubmed.ncbi.nlm.nih.gov/28845608/.
3. Schumacher LM, Thomas JG, Raynor HA, Rhodes RE, O’Leary KC, Wing RR, Bond DS, Relationship of Consistency in Timing of Exercise Performance and Exercise Levels Among Successful Weight Loss Maintainers, Obesity (Silver Spring), 2019 Aug;27(8):1285-1291, doi: 10.1002/oby.22535, Epub July 3, 2019 PMID: 31267674: https://pubmed.ncbi.nlm.nih.gov/31267674/.
4. Varkevisser RDM, van Stralen MM, Kroeze W, Ket JCF, Steenhuis IHM, Determinants of weight loss maintenance: a systematic review, Obes Rev. 2019 Feb;20(2):171-211, doi: 10.1111/obr.12772, Epub 2018 Oct 16, PMID: 30324651; PMCID: PMC7416131: https://pubmed.ncbi.nlm.nih.gov/30324651/.
5. Suzanne Phelan et. al., In their own words: Topic analysis of the motivations and strategies of over 6,000 long-term weight-loss maintainers, February 9, 2022, Obesity: https://doi.org/10.1002/oby.23372. https://onlinelibrary.wiley.com/doi/10.1002/oby.23372.
6. Kozak AT, Buscemi J, Hawkins MA, Wang ML, Breland JY, Ross KM, Kommu A, Technology-based interventions for weight management: current randomized controlled trial evidence and future directions, J Behav Med. 2017 Feb;40(1):99-111, doi: 10.1007/s10865-016-9805-z, Epub 2016 Oct 25, PMID: 27783259; PMCID: PMC598835: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5988351/.
7. Teixeira, P.J., Carraça, E.V., Marques, M.M. et al., Successful behavior change in obesity interventions in adults: a systematic review of self-regulation mediators, BMC Med 13, 84 (2015): https://doi.org/10.1186/s12916-015-0323-6. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-015-0323-6.
How does just sitting there qualify as a biohack? Science shows that a daily meditation practice can render weight loss plans more effective through mindfulness, which is crucial when it comes to making smart food choices.
At the heart of any mindfulness practice, you’ll find a biohack that works for the realization of many goals. Meditation, or the act of sitting in silence and accepting the present moment, has been repeatedly proven to support healthy weight levels. Consistent meditators learn to acknowledge their true hunger level as well as their emotions, thoughts, and habits that impact their diet and exercise regimes.1
The trick is to acknowledge all of your internal dialogue with acceptance rather than judgment. One study found that just 13 minutes a day of simple, guided meditation is enough to have significant, positive results.2
Having a mindfulness practice is the foundation for “mindful eating,3” which is strongly correlated with healthy weight management.4 By eating mindfully, you’ll be more likely to reach your weight goals and maintain them over a significant period of time.5
Meditation can be challenging for beginners, so start with a simple practice of sitting calmly and breathing with a focus on your diaphragm. YouTube offers many free guided visualizations as well as Yoga Nidra-style progressive muscle relaxation — both of which have been proven to be effective biohacks for weight.6
Meditation works for many reasons, including the fact that it teaches you to sit with uncomfortable thoughts and emotions. Research shows that maintaining weight loss requires being okay with discomfort.7 This reduces habitual eating related to HALT, which stands for overly hungry, angry, lonely, or tired.8 Inevitable challenges and transitions are common reasons that people fail in their weight management plans.9 Accepting the present moment makes these situations less stressful. Finally, meditation helps you develop increased neural activity in the areas of your brain that allow you to control your behavior10 — this being the very foundation of self-mastery.
“Hunger is a state of mind, not a state of stomach.”
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If you’re tired of complicated diets and calorie counting without seeing results, this book is for you. It emphasizes that the ideal body type varies for each individual and focuses on shaping you from the inside out rather than conforming to external ideals. Topics covered include meditation, guided meditations, affirmations, motivation, self-esteem, and daily habits for weight loss. It’s a holistic approach to well-being that goes beyond superficial goals. Get your customers hooked on this valuable book now!
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1. Julie Corliss, Losing weight: Mindfulness may help, Harvard Health Blog, June 27,2018. https://www.health.harvard.edu/blog/losing-weight-mindfulness-may-help-2018062714144.
2. Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA, Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators, Behav Brain Res., January 1, 2019;356:208-220, doi: 10.1016/j.bbr.2018.08.023, Epub 2018 Aug 25, PMID: 30153464: https://pubmed.ncbi.nlm.nih.gov/30153464/.
3. Dunn C, Haubenreiser M, Johnson M, Nordby K, Aggarwal S, Myer S, Thomas C, Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain, Curr Obes Rep. 2018 Mar;7(1):37-49, doi: 10.1007/s13679-018-0299-6, PMID: 29446036: https://pubmed.ncbi.nlm.nih.gov/29446036/.
4. The Nutrition Source: Mindful Eating. What is it?, Harvard School of Public Health: https://www.hsph.harvard.edu/nutritionsource/mindful-eating/.
5. Asadollahi T, Khakpour S, Ahmadi F, Seyedeh L, Tahami, Matoo S, Bermas H, Effectiveness of mindfulness training and dietary regime on weight loss in obese people, J Med Life. 2015;8(Spec Iss 4):114-124, PMID: 28316717; PMCID: PMC5319254: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319254/.
6. Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C, Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial, J Mol Biochem. 2018;7(2):78-84, Epub 2018 Oct 3, PMID: 30568922; PMCID: PMC6296480: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296480/.
7. Richard Joseph, MD, What is a successful mindset for weight loss maintenance?, May 11, 2022, Harvard Health blog: https://www.health.harvard.edu/blog/what-is-a-successful-mindset-for-weight-loss-maintenance-202205112742.
8. Mayo Clinic Minute: ‘HALT’ before you grab a snack, October 2, 2017: https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-halt-before-you-grab-a-snack/.
9. Sharita Forrest, Social support critical to women’s weight-loss efforts, study finds, Illinois News Bureau, November 5, 2014: https://news.illinois.edu/view/6367/204477https://news.illinois.edu/view/6367/204477.
10. DelParigi A, Chen K, Salbe AD, Hill JO, Wing RR, Reiman EM, Tataranni PA, Successful dieters have increased neural activity in cortical areas involved in the control of behavior, Int J Obes (Lond), 2007 Mar;31(3):440-8, doi: 10.1038/sj.ijo.0803431, Epub 2006 Jul 4, PMID: 16819526: https://pubmed.ncbi.nlm.nih.gov/16819526/.
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Dr. Jessie Inchauspe is a French biochemist and best-selling author who believes that irregularities in blood glucose levels can have a negative impact on health, even in non-diabetic individuals. She gained widespread attention on Instagram after sharing graphs of her own glucose levels that went viral. Her subsequent research led to the discovery of “glucose hacks” that can help regulate blood sugar without extreme diets.
Dr.Inchauspe’s books in her field have been recognized as bestsellers by USA Today and The Wall Street Journal. She founded the Glucose Goddess Movement, a company that aims to convey scientific knowledge in a practical manner to help people regulate their blood glucose levels.
In addition to her popular Instagram account, Inchauspe has been a guest on many podcasts and has been featured in major media outlets such as Good Morning America, Vogue France, and The Telegraph. She also shares her knowledge and insights on YouTube and Twitter.
Dave Asprey, the father of biohacking, is a renowned entrepreneur and author who has revolutionized the field of health and wellness. He is most famous for establishing Bulletproof, a health and wellness company that provides a range of products and services aimed at optimizing individuals’ performance and well-being. He also hosts a podcast called The Human Upgrade.
Asprey’s biohacking journey began when he set out to improve his cognitive function and overall health, leading him to explore various techniques and technologies, such as nootropics, intermittent fasting, and neurofeedback. He shared his experiences and discoveries on his widely read blog, which ultimately evolved into the Bulletproof brand.
As a result of his innovative approach, Asprey has appeared on major media outlets like CNN, The Dr. Oz Show, and The Joe Rogan Experience. He has also been featured in prestigious publications, including The New York Times and Forbes, owing to his thought leadership in the biohacking space.
Embrace the power of biohacking to enhance weight loss through innovative approaches and strategies.
Expressing gratitude promotes a positive mindset, reduces stress, and improves overall well-being. By focusing on gratitude for your body and the journey towards weight loss, you cultivate a mindset of self-acceptance, which can lead to healthier habits and a more sustainable approach to weight management.
Taking accountability involves acknowledging your choices, actions, and their impact on your weight loss journey. By holding yourself responsible for your decisions, you empower yourself to make mindful choices aligned with your goals, such as making healthier food choices and staying consistent with exercise routines.
Commitment and consistency are essential for sustainable weight loss. By setting clear goals and committing to healthy habits, such as regular exercise and nourishing meals, you create a foundation for long-term success. Consistency in practicing these habits reinforces positive behavior and leads to lasting results.
Meditation helps reduce stress, enhances self-awareness, and cultivates mindfulness. By practicing meditation, you can develop a deeper connection with your body, make conscious choices around eating, and better manage emotional triggers related to food.
Mindful eating involves being fully present and aware of your eating experience. By slowing down, savoring each bite, and paying attention to hunger and fullness cues, you can develop a healthier relationship with food. Mindful eating promotes better digestion, portion control, and improved satisfaction, supporting weight loss efforts.
Practical techniques include taking a few moments each day to focus on your breath, practicing mindful walking or movement, setting intentions before meals, or using mindfulness apps for guided meditation. These techniques help you stay present, reduce stress, and make intentional choices that support weight loss.
Yes, mindfulness practices can enhance awareness of cravings and impulses, allowing you to pause, assess, and respond consciously rather than reactively. By practicing techniques like urge surfing or body scans, you can cultivate the ability to ride out cravings and make choices aligned with your weight loss goals.
Practicing self-compassion involves treating yourself with kindness and understanding. By embracing self-compassion, you create a nurturing environment for personal growth and change. This mindset allows you to approach weight loss with patience, resilience, and self-acceptance, fostering a positive and sustainable journey.
Biohacking mindfulness can help identify emotional triggers for eating and promote a deeper understanding of the underlying emotions driving those behaviors. By developing mindfulness techniques, such as observing thoughts and emotions without judgment, you can increase self-awareness and make conscious choices to address emotional eating.
Tap into the transformative potential of mindfulness for biohacking weight loss.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
The Half Size Me podcast is a weekly show hosted by Heather Robertson, who shares her own weight loss journey of losing 170 pounds and maintaining it since 2012.
The podcast aims to help listeners achieve weight loss and maintenance in a sustainable way that works best for them. Heather interviews real people who openly share their honest stories of weight loss and weight maintenance, offering valuable insights and inspiration.
Whether someone is just starting their weight loss journey, already in weight maintenance, or somewhere in between, the Half Size Me podcast provides relevant and relatable content to support their goals.
The Mindful Movement is a YouTube channel founded by Les and Sara Raymond, based in Maryland. With a collective experience of around 30 years in the movement field, they are passionate about guiding individuals towards inner calm, positive mindset, and stress relief.
The channel offers various resources such as guided meditation, visualizations, hypnosis, Yoga, Pilates, and other mindful movement practices. Les and Sara aim to help people live mindfully, move well, and feel great.
They share their own journey of growth and fulfillment through a mindful lifestyle and strive to inspire others to live authentically with love and abundance.
