How to Use Visualization for Weight Loss

Can you see your weight loss goals when you close your eyes? Ever, like, tried it??

Visualization for weight loss is simply you picturing your ideal body. It gives your mind the space to overcome any mental barriers on your weight loss journey.

And it’s easy as be! All you have to do it imagine yourself weighing many pounds lighter and feeling free from any hurtful body image.

Visualization for weight loss creates a subtle shift inside of your body.

Sometimes this shift is craving healthy foods or wanting to eat less. Using your imagination will help make your body adjust to what you’re visualizing in a more graceful way, instead of forcing or fighting it.

I’m going to give you an amazing visualization technique that you can use each day (several times a day!) to start your weight loss journey using your mind, body, and soul.

Of course, this isn’t magic (I’m not your Harry Potter health coach), so don’t expect to shed 50 pounds in a month. Instead, this technique is meant to help you gradually lose weight so you don’t hinder your weight loss journey.

Step One: Relaxation  (This step is simple. Well, most of the time.)

Start from a state of deep relaxation. One method to reach this state would be meditation.  You could also take some time to yourself whenever you aren’t working and play your favorite relaxing music. Whatever works best for you! I've even heard of some using this visualizing technique while they were drifting off to sleep or taking a break while going to the bathroom. Do you, Boo.

Each step relies on you and what is comfortable for you! So, once you find a good way to relax and calm your racing thoughts, or even in a state of daydreaming, then move on to the next step.

Step Two: Remember Your Goal

It's super important to set your intention! Remain focused on why you want to lose weight. It can be hard, be positive because positive reinforcement are the best motivators to function and to accomplish our goals. You are essentially creating a statement in your mind of what you would like to do.

The more explicit and exact your goal, the better.

Be realistic. For example, saying “I want to lose 40 pounds by this time next year so I can walk the stairs without effort” is better than just think “I want to lose 40 pounds.” It solidifies what you are working towards. Visualization will help counteract urges to give up by promoting more internal motivation that is realistic and attainable.

Step Three: Enjoy The Image (Visualizing begins!)

Once you are truly relaxed, then you should begin imagining a vivid picture of your ideal body. There are two main things to think of during this step: Does the image you have in mind match what you are aiming for? How vivid is this image?

The first is easy to answer. If you’re only trying to lose 40 pounds to start after being overweight at 260 pounds, you won’t be a size 6 next month – at least naturally you wouldn’t be.

The second is a bit more difficult to explain. So, I will instead reference an article by Jon Gabriel, who wrote about his weight loss experience with the visualizing technique. In “5 Tricks to Visualize (And Get) The Body You Want,” he writes about how he pictured himself: very thin and fit with a defined stomach and tighter skin.

Picture the fine details of your future self: Is your face thinner? Do you have muscle definition? Do you feel more energetic?

Step Four: The Ideal You in The Future

Now imagine yourself over the next few days and months. Picture you and your ideal body doing your typical day-to-day tasks.

Picture your leaner you having conversations with friends. How does that make you feel? This helps cement the fact that you and your ideal body can, in fact, become a reality.

It also gives you an idea of how your weight loss should naturally progress. You can’t expect to be 200 pounds today and 125 pounds next week. (Not without doing something crazy. Please don't.)

Step Five: Begin Working!

Once you have a picture of your future self, it’s time to come back to the real world. Let that image motivate you to eat better, workout more, or begin working on creating healthier habits! BUT the most important part of this technique is that you will have a visual and positive feeling about your goal, not just a NEED to lose weight. These are two very different things.

It can motivate you to eat better, workout more, or begin working on creating healthier habits! BUT the most important part of this technique is that you will have a visual and positive feeling about your goal. Not just a NEED to lose weight. These are two very different things.

As with everything in life, from weight loss to your to-do list, you need to put the effort forward to see results. This technique can help you on your weight loss journey and to give you the inspiration to move forward without food and exercise the main focal point.

Remember: relaxation, healthy habits, and motivation go a long way towards achieving sustainable weight loss.

Comment below if you have any questions or comments. 🙂

xoxo,