The “And” Mindset for Weight Loss Success

Hey there, welcome to the Eating Habits for Life podcast and Monday mindset “mini” episode.

The last several Monday mindset mini episodes have been specific mindset shifts going from a common thought or mindset to reframing it and seeing how that affects your emotions and then therefore your actions and how those actions then result in something.

And that result was very different depending on the mindset.

This episode will still show you how changing your mindset really impacts your results, but today I’m going to teach you a fun little mindset tool, rather than showing you a specific mindset shift. And you can use this tool starting now and apply it to anything.

Also, I have something special for you at the end, and it’s a time limited thing, so you’re going to want to hear it today.

Listen to the episode here (or read it below):

All right so this tool is using the “and” mindset for both eating habits and weight loss success. This is especially helpful for my listeners who are perfectionists and have that all or nothing thinking or all or nothing mentality. This just means that you kind of think a little bit more in black and white rather than see the whole spectrum of grays.

So, the “and” mindset tool acknowledges that you can have things two ways. You can feel two emotions about something. You can have two desires. You can mix and match. This will make much more sense when I give you some examples.

In summary, instead of one or the other, it’s both. Instead of black or white, it’s black and white. Instead of negative or positive, it can be negative and positive.

What the “and” mindset does:

The “and” mindset helps to normalize complexity. Humans are wired to feel multiple emotions and a lot of times we think that we can only feel one emotion. Or because we feel a certain emotion, we cannot feel another emotion or experience something else.

The “and” mindset also helps to reduce self-judgment. It helps to avoid the guilt of feeling one emotion when you think that you should feel another emotion.

Let’s run through 10 examples so that you can see this in action:

(You may even want to grab a pen and write down your favorites or come up with your own.)

“I will enjoy the holiday party AND stick to my goals.“

“I’m excited to try something new AND nervous about change.”

“I’m frustrated with my weight loss progress AND I’m grateful for the effort that I’ve been making.”

“I really want to eat those chips right now AND I’m going to go for a walk instead.”

“I usually feel out of control around certain foods AND I’m going believe that I can feel in control in the near future.”

“I’m not at the weight I want to be at, AND I can still love my body.”

“I can have a piece of cake AND not fear that I’ll gain weight.”

“I can feel nervous about committing to a weight loss journey AND still do it anyway for my future self.”

“I have a lot on my schedule, AND I can always make time for myself and my own health.”

“I’ve tried a lot of things before AND I’m willing to give this a try because I’m worth it.”

Do any of these resonate with you? If so, which ones? I’d love for you to comment on Spotify if you listen there, or by finding me on Instagram, Facebook or LinkedIn and letting me know there. Just look up Kate Johnston Coaching and I should pop up.

Before we wrap up, I have something exciting to share with you. If you’ve been curious about coaching with me, now is the perfect time to explore it. From now until Friday, Dec. 20^th, if you book a free consultation, say YES to yourself, and have your first session before the New Year, you’ll receive an incredible bonus: my Confidence Continuum coaching package.

This is an 8-week transition coaching program designed to boost your confidence as you step into maintaining your results on your own. Whether it’s trusting yourself to keep your habits strong, feeling confident in your body, or setting and achieving other goals you’ve dreamed of, this program will help you solidify your success and keep building from there.

This offer is my way of helping you see what’s possible—and ensuring you have support not just now, but for the future you’re creating. If this speaks to you, don’t wait! Book your free consultation and take the first step toward the transformation you’ve been waiting for. Let’s make it happen together.

Book your free 60-minute consultation with the button below.