8 Powerful Mindset Strategies That Helped Me Lose 150 Pounds

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When you're trying to lose weight after 40, having the perfect meal plan isn't enough if your mindset isn't right. After losing over 150 pounds in three years, I've discovered that what happens in your head determines what happens on the scale.

In this deeply personal episode, I take you behind the scenes of my ongoing weight loss journey (with 90 pounds still to go) and share the eight mindset strategies that have carried me through plateaus, emotional challenges, and moments of wanting to quit. These aren't just theories—they're the actual mental tools I use daily to stay consistent.

From finding your powerful "why" that keeps you going when motivation dips, to creating visual reminders of your goals through body vision boards, these strategies address the psychological side of weight loss that many programs overlook. I explain practical approaches like the Japanese concept of "hara-hachi-bu" (eating until you're 80% full) and how to effectively plan for obstacles before they derail you.

What makes these mindset shifts so powerful is their ability to transform weight loss from a punishing regimen into a journey you can actually enjoy. By celebrating small wins, curating your environment, and understanding the difference between emotional and physical hunger, you create sustainable change rather than temporary results.

Whether you're looking to lose 20 pounds or 200, these mental frameworks will help you build the foundation for lasting success. Join me in discovering how changing your mind can genuinely change your body—and ultimately, your life. Follow me on Instagram @JackSties for daily inspiration and updates on my continuing journey toward health after 40.

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Episode Transcript

Speaker 1 (01:02):
Hey Glow Getters, welcome back to another episode
of the Midlife Glow Reports,your go-to space for glowing up
your full body and full lifeafter 40.
I'm your host, jax, and today'sepisode is special, focused and
a bit shorter than the usualOne.
That's deeply personal to me,because I'm going to take you

(01:25):
behind the scenes of my ownweight loss journey over 150
pounds gone in the last threeyears and tell you exactly what
has helped me stay motivated forso long.
Here's the truth when you're ona significant weight loss
journey, mindset is everything.
When you're on a significantweight loss journey, mindset is

(01:46):
everything.
You can have the perfectworkout plan, the most
beautifully balanced meal plan,but if your mindset isn't in the
right place, these tools willnot stick.
So today I'm sharing eightmindset strategies that have
carried me through the hard days, the lazy days, the shitty

(02:17):
plateaus and the I just want togive up days.
These are the same strategies Iuse right now as I work toward
my next big goal, which is theremaining 90 pounds to go.
So let's get started.
The remaining 90 pounds to go,so let's get started.
So mindset tip number one findyour why.
Your why is the reason youstart and it's the thing that
keeps you going when it'stempting to quit.

(02:38):
This isn't about just wantingto look better.
This is about somethingsustainable and significant,
something that will carry youthrough those rough moments.
Maybe it's wanting to behealthy enough to travel in your
60s or to play on the floorwith your grandkids, or to

(02:59):
finally feel confident walkinginto a room.
Your why has to be personal,emotional and powerful enough to
keep you going.
Mindset tip number two create abody vision board.
I'm a huge fan of this one.
Make a physical vision board ora Pinterest board filled with

(03:24):
images of your dream body andwhat you want it to do.
Maybe it's wearing a stringbikini, rocking a strapless
little black dress, playing withyour future grandkids or
crossing the finish line on amarathon.
The point is to give your braina visual reminder of your end

(03:44):
goal.
When motivation dips, revisitthat board.
Let it reignite the fire.
I can't tell you how many timesI've gone back to mine on a low
energy day and thought, yep,that's why I'm doing this.
Mindset tip number three planyour meals.

(04:05):
Planning your meals is notboring.
It's freedom.
When you decide ahead of timewhat you're eating, you
eliminate decision fatigue andimpulsive choices.
Every week.
I plan my meals based on mygoals.
If I know I'm going to arestaurant, I look at that menu
ahead of time and choose my mealbefore I get there.

(04:28):
This way, I don't letlast-minute cravings or peer
pressure derail me.
Think of this as your foodprotocol, your personal playbook
for success.
Mindset tip number four buildthe right environment.
You cannot out-will build theright environment.
You cannot out willpower atoxic environment.

(04:50):
The people, media and messagesyou surround yourself with
matter.
This means curating your socialmedia to follow people who
inspire you, choosing podcaststhat motivate you, reading books
that help you grow and spendingtime with people who support
your goals.

(05:11):
What you feed your minddirectly affects what you put
out into this world and thatnumber on the scale.
Mindset tip number five thinkbefore you eat.
Here's a habit that saved mefrom so many unnecessary
calories.
When you feel hungry, wait 15minutes.

(05:34):
Ask yourself am I actuallyhungry or am I bored, stressed
or emotional?
Sometimes, just taking thatpause can break the cycle of
emotional eating.
You'll be surprised how oftenthe craving fades if you just
give it time.

(05:54):
Mindset tip number six practicehara-hichibu.
This is an ancient Japanesepractice that simply means eat
until you're 80% full.
In other words, stop beforeyou're stuffed.
It's better for digestion,better for your energy and, yes,
better for your waistline.

(06:15):
Overeating isn't justunattractive, it's uncomfortable
and it's a habit that keeps youstuck.
And it's a habit that keeps youstuck.
Mindset tip number seven enjoythe process and celebrate your
wins.
If you only focus on the endgoal, you're going to get
burnout.

(06:36):
The key is to find joy in theprocess and to celebrate your
wins, big and small.
Lost one pound, share it withyour loved ones.
Down 10 pounds.
Treat yourself to a new lipgloss.
Down 50 pounds.
Book a photo shoot.
These little celebrations keepyou motivated and remind you how

(06:59):
far you've come.
And finally, mindset tip numbereight forecast the obstacles and
have a plan.
Life will throw curveballsvacations, holidays, work,
stress, family emergencies.
The key is to expect obstaclesand decide ahead of time how

(07:21):
you'll handle them.
For example, going on vacation.
Pack protein snacks, bigholiday dinner.
Decide your plate portionsbefore you walk in Feeling
stressed.
Have a list of non-food copingstrategies ready.
When you've got a plan, you'reless likely to get so.

(07:44):
Weight loss isn't just aboutcalories in and calories out.
It's about the thoughts youthink every single day.
It's about your ability to keepgoing when things aren't
perfect, and it's about buildinga life you actually love living
.
So if you're on your ownjourney right now, whether

(08:04):
you're looking to lose 20 pounds, 100 pounds or just feel better
in your own body, remember thisMindset is your number one tool
.
Build it, protect it and use itevery single day.
Thanks for joining me forepisode 13 of the Midlife Glow

(08:25):
Report.
Thanks for joining me forepisode 13 of the Midlife Glow
Report.
If today's episode inspired you, it would mean the world.
If you left a review on ApplePodcasts or Spotify, it helps
other amazing midlife women findthe show.
And if you want to keep theconversation going, come hang
out with me on Instagram at JackSties, where I share daily

(08:47):
glow-up tips and my own journey.
Until next time, keep glowingyour way.
Love, jax.