Ten Ways to Support a Stronger Body and Mind Connection on Your Body Journey

Jen hiking at Devil's Lake State Park

As unfortunate as it is, I would tell you that I was “trying to lose” weight most of my mid-to-late teen years. Even now, as I sit back and look back on that stage of life, I can recall trying “everything” to lose weight: Tony Little, Susan Powder, and anything else I could get my hands on that I thought would help make a movement on the scale. 

In my growing up years, weight loss and weight management were purely physical endeavors: count calories, hit the gym, watch what you eat—rinse and repeat. Even today, I would guess that much of society still views it as that. 

But those of us who have been on this journey know it's much more than that. The most challenging battles often happen not in the kitchen or on the treadmill but in our minds. It's the self-talk, the shame, the guilt, the embarrassment, and the stories we tell ourselves that need just as much attention, if not more.

I can tell you I, for one, never knew or recognized the importance of working on my mind in my younger years when I was trying to lose weight!!!

From my point of view, knowing now what I didn’t know then, I believe weight loss is more about the mind, mindset, perceptions, beliefs, stories, rules we have built over the years, and emotions than anything else. I’ve seen it time and again with myself and the people I work with. 

Body and Mind connection are key! And they can be some of the hardest to change, too!

Of course, there are tangible things like nutrition, movement, how particular foods impact your body type, how your hormones play a role in your body/fat loss, sleep, hydration, etc. But when we get our minds right, it’s my experience that these other things are easier to move through and manage. 

Here are some proven ways to support your mental and emotional health as you navigate your path to body confidence and weight loss:

Shift the Focus from Weight to Well-being

Okay, so, in the big scheme of things, would you rather be “skinny” or healthy?  Take a look at your actual goals and reframe them as you see fit.  Is your goal to move easier?  Are you looking to feel good in your body – and what does that mean to you?  Is your goal to be able to fit on the plane seat more freely?  Do you want to climb the stairs without getting winded?  None of these are necessarily about weight.  They are about health!  I can tell you there have been times in my journey that I have felt healthier at 165 than I did at 140. 

Instead of focusing solely on the number on the scale, shift your attention to how you feel, your energy levels, your mood, and your overall sense of well-being. Research has shown that focusing on health, rather than weight, is linked to better psychological well-being and more sustainable habits. When you focus on feeling good, making choices that nourish your body and mind becomes more intuitive and enjoyable.

Cultivate a Positive Body Image

Now, you might be reading this caption thinking to yourself, “Jen – losing weight would help me have a better body image.”  And, trust me, if this is you, I hear you, and I have been there!  But follow me here; you can want to lose weight and still love your body.  You can want to tone up and still love your body.  In fact, I would argue that when we have a positive mind toward our bodies and our bodies' abilities, we actually perform better and more effectively when we are working to lose weight, move, etc. 

Learning to love and accept your body is crucial, regardless of where you are on your weight loss journey. Body positivity isn’t about denying a desire to change; it’s about accepting and respecting your body right now. Practice daily affirmations that celebrate your body for what it does, not just what it looks like. Simple statements like "I appreciate my body for carrying me through today" or "My body deserves love and care" can slowly transform your relationship with your body from criticism to compassion.

Embrace Mindful Eating

Woman and girl sitting on the floor drinking hot cocoa

I am truly horrible at this!!  In such a big way.  I tend to be a fast eater and can often be caught doing work while I am eating.  The good thing for me is that I eat 98-99% clean and healthy, but I certainly have room to grow in terms of being present in my food! And, even though the bulk of my food choices are protein and vegetables, when I slow down, I tend to eat less. 

Mindful eating is about developing a deeper awareness of your body's hunger and fullness signals, savoring each bite, and tuning into the emotional triggers that drive your eating habits.

Studies show that mindful eating can help reduce emotional eating, curb overeating, and foster a healthier relationship with food. Start small by taking a moment to breathe and be grateful for the food in front of you, chew slowly, and notice the flavors, textures, and sensations. Over time, this practice can help you reconnect with your body’s natural wisdom and cues.

Challenge Your Inner Critic

All those inner conversations can really get in front of us at times.  Although all the points mentioned here today are important, this one may top the list.  My friends, how you talk to yourself truly matters!!

Get to know your inner conversations, I actually call these my “little girls.” When I hear the insecurities of those younger versions of me coming out, it’s easier to think about things differently.  It also helps you recognize and talk to yourself differently at that moment.

One of my coaches told me early in my journey that those loud noises you hear now become whispers when you start hearing and reshaping them, and she was spot on!!

Think about all of your inner voices,  The ones that tell you that you’re not good enough, thin enough, deserving enough, or whatever other stories show up; it's time to challenge them.  Even more so, it’s time to heal those younger versions of YOU!! 

The next time you hear that voice, pause and ask yourself, which younger version of me is this?  Or, who’s story is this?  Perhaps you are repeating the conversations and stories of others from the past. 

Then ask yourself, “Are these stories I want to keep?”  If you answer no, ask yourself what you want to start believing instead.

Over time, replacing self-criticism with self-compassion will help reduce anxiety, increase motivation, and build a more resilient mindset.

Connect with Supportive Communities

People Matter!  And, trust me, anyone who is close to me will tell you I am hyper-independent.  It took me a long time to be vulnerable and trust people.  But having that circle is so key.  This right here and hearing all of the comments I do about people not having a support team or people who “understand” them is, in large part, why I build the community/membership program.  Every single person deserves to have other people in their corner!!  That’s it, bottom line!!

When you have people who “get you,” it gives you a sense of belonging and can do wonders for your mental and emotional health. Join the group here or find a group that promotes what you are looking for—groups that promote positive body image, healthy habits, acceptance, and self-love. Share your journey, listen to others, and find comfort in knowing you're not alone. Real support from others who understand your struggles can help you stay motivated, reduce feelings of isolation, and build confidence.

Seek Professional Guidance

It can be humbling to ask for help. Many of us grew up with a built-in belief system that asking for help “meant something” and that something wasn’t always a good thing. But trust me, friends, having support on your side truly helps. It can give you space to get the emotions and thoughts out, catch your blind spots, help you reframe, and so much more!!

If you find yourself stuck in a cycle of self-criticism or emotional eating, consider reaching out to a professional. Therapists, nutritionists, and coaches specializing in body image and emotional health can provide personalized guidance, helping you uncover the root causes of unhealthy behaviors and develop new coping mechanisms. Remember, there’s no shame in seeking help—it’s a courageous step toward healing.

And if you ever need help, Always feel free to connect with me!

Practice Self-Care Rituals

Okay, hear me on this one: you get ONE vessel on this journey. You get ONE mind! Taking care of yourself is crucial, and this can look different for all of us. I can tell you, as silly as it sounds, that having time to sit back and write is self-care. So is going for hikes, a walk on the beach, or spending hours in my gym. Yours might look more like journaling, dancing, or taking a relaxing bath. 

These small acts of kindness towards yourself can significantly impact your emotional resilience, helping you manage stress, boost your mood, and create a healthier mindset around your body and weight loss.

Figure out what self-care means to you and build it into your life. You will be SO glad you did!

Set Realistic and Compassionate Goals

I am an action girl through and through.  I have very high expectations of myself in all areas of life, and admittedly, I have to keep a strong pulse on not setting expectations so high that they are out of reach.  Trust me, when you do that, you are either going to burn yourself out or always be disappointed if you keep failing to reach your goals. 

Set challenging but realistic, achievable, and, most importantly, compassionate goals. Rather than aiming for drastic changes, focus on small, consistent steps. Celebrate your progress, no matter how small. Maybe you looked in the mirror and said, “I love you to yourself this entire week,” or went for a walk today, or meal-prepped nourishing meals—acknowledge it. These small wins build momentum and encourage you to keep going.

Visualize Your Best Self

This is HUGE!! You guys, when you don’t have a plan or let your brain know what you want, it doesn’t know. From a brain-behavior point of view, when you decide what you want and start visualizing it every day, your brain literally starts looking for ways to make that happen. 

I know it sounds crazy, but trust me, it works.  I’m not saying you can sit around eating ice cream and Oreos and lose weight.  You have to do the work.  But, visualization activates certain regions of your brain to find an agreement to that belief you have.   What direction are you placing it in?

Visualization is also a powerful tool for staying motivated and emotionally grounded. Take a few minutes each day to visualize yourself living in alignment with your goals—feeling strong, happy, and at peace with your body. Imagine how you would feel, move, and interact with the world. This mental rehearsal helps reinforce positive behaviors and beliefs, making it easier to take the actions needed to achieve your vision.

Let Go of Perfectionism

Have you ever seen those memes of a straight line on one side and a squiggly line on the other? This journey is much like that.  Or like the ups and downs of a rollercoaster.  You will have your stumbles, trust me.  You might have setbacks along the way.  And, your body might just not always comply with what you want.  

Remember, progress is not linear, and setbacks are part of the process. Embrace imperfection and be gentle with yourself when things don’t go as planned. Allow space for mistakes and remind yourself that they are learning opportunities, not failures. By letting go of the need to be perfect, you free yourself from the heavy burden of unrealistic expectations and allow room for growth.

Ready to Transform Your Relationship with Your Body and Weight?

Remember, supporting your mental and emotional health is just as important as the physical steps you take toward your weight loss and body goals. By adopting these practices, you can create a more sustainable, joyful, and fulfilling journey. Are you ready to embrace a new mindset and transform your relationship with your body? Let’s take this journey together. Reach out if you need guidance or support—I’m here for you.