How to use visualisation to achieve your weight loss goals.

  • by

Visualisation, when it comes to weight loss, is a technique where you picture your ideal body. You imagine yourself looking many kilograms lighter and feeling free from your negative body image. Using visualisation for weight loss allows the time and space for your mind to work with your body in order for you to overcome any potential or unknown mental barriers on your weight loss journey.

Weight loss visualisation helps create a subtle shift inside your body. Sometimes this shift is craving healthy foods or wanting to eat less. But more often than not, this technique will help make your body slowly adjust to what you’re visualising in a more organic way, not forced. It can be applied to many other things aside from weight loss but today I want to discuss with you how to use it specifically FOR weight loss.

I’m going to share with you an amazing visualisation technique that you can use daily to start your weight loss journey using your mind, body and soul. Please keep in mind that it won’t occur right away, so don’t expect to shed 25 kilograms in a month. Instead, this technique is meant to help you continuously lose weight gradually so that you don’t hinder your weight loss journey.

Step one: Relaxation

This step is fairly simple. Well, most of the time.

For any visualising you are trying to do, it’s important to be in a state of deep relaxation. One method to reach this state would be to practice mindfulness or meditation. Or you could play your favourite music while eating a nutrient-dense meal. I have even heard of some people using this visualising technique while they were drifting off to sleep. Whatever works best for you! Your visualisation. Your way.

Once you find a good way to relax and calm your racing thoughts then it’s time to move on to the next step.

Step two: Solidifying your goal

This is a very important step. It helps to set your intention!

During this stage, remain focused on the positives of why you want to lose weight. It can be challenging but positivity and positive reinforcement are the best motivators to function and to accomplish your goals. You are essentially creating a statement in your mind of what you would like to achieve.

Typically, the more specific and descriptive your goal is, the better. But keep in mind that it should still be realistic. For example, saying “I want to lose 20 kilograms by this time next year so that I can walk the stairs without effort” is better than a vague statement such as  “I want to lose 20 kilograms.” It helps solidify what you are working towards and helps counteract the urge to give up by promoting more internal motivation.

Step three: The image

This third step is where the crux of visualising begins! Once you are truly relaxed, you should begin imagining a vivid image of your ideal body.

There are two main things to think of during this step:

  1. Does the image you have in your mind match what you are aiming for?
  2. How vivid is this image?

The first is fairly easy to answer. If you’re trying to lose 25 kilograms then imagine yourself being 25 kilograms lighter not someone who is only 5 kilograms lighter.

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 visualising technique. In his article “5 Tricks to Visualize (And Get) The Body You Want,” he writes about how exactly he pictured himself  – very thin and fit with a defined stomach and tighter skin. So picture the specific details of your future self:

  1. Is your face thinner?
  2. Do you have a flat stomach?
  3. Does your body look toned?

Step four: Your ideal future self

It’s time now to imagine yourself over the next few days and months. Picture you and your ideal body doing your typical day-to-day tasks. Picture your new toned self 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.

Step five: Begin working!

Once you have the visuals of your future self, it’s time to come out of that state of relaxation and visualising. It’s time to let that image motivate you. It can motivate you to eat better, exercise more and to create healthier habits. BUT the most important part of this technique is that you will have a realistic picture of your future self and a positive feeling about your goal.

What a great technique! I’m going to try it out for myself now!

At least that’s what I hope you’re thinking. As with everything in life, from weight loss to getting your to-do list checked off, you need to put in the effort in order to see results. This technique, as I mentioned in the beginning, is to help you with your weight loss journey and to give you the inspiration to move forward without food and exercise as the main focus points.

Remember: relaxation, healthy habits and motivation go a long way towards achieving what you have set out to do. It applies all the more when it comes to weight loss!

Tip: Listen to this 12-minute preview practice with Jon Gabriel to get you started.


Medical Disclaimer: This article is for information purposes only and is not intended as medical advice. For medical advice always consult your physician. The information provided in this blog is based on the best knowledge of the author at the time of writing and we do not assume liability for the information within this blog, be it direct or indirect, consequential, special, exemplary or other damages.