100 Affirmations to Shed Extra Weight and Get the Healthy Body You Want.

We all have different body shapes and sizes, and that's okay.

This isn't about becoming thin or skinny - it's about becoming healthy and shedding off any weight that is unhealthy for our bodies. And while there's no magic pill or quick fix for weight management and health, positive affirmations can be a powerful tool for shifting our mindset and promoting healthy habits when it comes to weight management.

We've compiled 100 affirmations to help you manage your weight and get healthy. These affirmations are broken down into 10 categories:

• 10 affirmations to eat slowly and eat less

• 10 affirmations for exercise motivation

• 10 affirmations to disconnect from emotional eating

• 10 affirmations to start practicing intermittent fasting

• 10 affirmations to see your body becoming healthy and lean

• 10 affirmations to stop eating sugar and sweets

• 10 affirmations to have a healthy relationship with food

• 10 affirmations to be okay with hunger

• 10 affirmations to drink plenty of water throughout the day instead of snaking

• 10 affirmations to desire healthy foods

Each set of affirmations is designed to help you overcome specific challenges and cultivate positive habits that support your weight management and health goals. Choose one set of affirmations and work with them for three weeks, repeating them twice a day.

Why three weeks and twice a day?

According to research, it takes about three weeks to establish a new habit and for it to become automatic. By repeating affirmations twice a day, you're reinforcing these new habits and beliefs, which can help you stick with them over the long term. Plus, research has shown that repeating affirmations can have a positive impact on our self-esteem, motivation, and behavior.

A study was carried out at the University of Amsterdam in the Netherlands to investigate the impact of positive self-talk. The participants in the study were psychology students who had low self-esteem, as evidenced by scoring below the 20th percentile on a questionnaire. The experimental group, comprising half of the participants, was tasked with writing positive essays about themselves and turning them into positive statements. These statements were then read aloud by the participants to themselves twice daily for a period of three weeks. On the other hand, the control group was given neutral writing assignments with no assigned reading.

At the end of the study, all participants completed self-evaluations using questionnaires and answered questions about their motivation levels at different points during the study. The results revealed that the experimental group, particularly those who were intrinsically motivated, showed greater improvements in measures of Social Inadequacy, General Inadequacy, Self-Esteem, and Self-Confidence compared to the control group. This suggests that positive self-talk through affirmations can be effective in improving self-esteem and confidence, especially when the motivation is intrinsic rather than extrinsic.

So, without further ado, here are the 100 affirmations for managing weight and getting healthy:

Eat Slowly Eat Less Affirmations

1. I take small bites and chew my food thoroughly.

2. I listen to my body's hunger and fullness cues.

3. I put my fork down between bites to slow down.

4. I pay attention to the flavors and textures of my food.

5. I appreciate the nourishment that food provides my body.

6. I am satisfied with smaller portions of food.

7. I eat until I am comfortably full, not stuffed.

8. I honor my body's need for proper nutrition and fuel.

9. I choose foods that support my health and well-being.

10. I eat slowly and mindfully, savoring each bite.

Exercise Motivation Affirmations

1. I make exercise a priority in my daily routine.

2. I choose activities that I enjoy and look forward to.

3. I set achievable goals and celebrate my progress.

4. I challenge myself to try new things and push beyond my comfort zone.

5. I feel energized and invigorated after exercising.

6. I am committed to building a strong, healthy body.

7. I am grateful for the benefits that exercise provides me.

8. I am consistent in my exercise routine and make it a habit.

9. I am proud to execute regularly and consistently 

10. I love moving my body and feeling strong.

Affirmations to Disconnect From Emotional Eating

1. I recognize and honor my emotions without using food to cope.

2. I find healthy ways to manage stress and emotions, like meditation or exercise.

3. I listen to my body's physical hunger cues, not my emotional cravings.

4. I seek support from friends, family, or a therapist when needed.

5. I am kind and gentle with myself when I make mistakes.

6. I let go of guilt and shame around food and eating.

7. I practice self-care and prioritize my well-being.

8. I find joy and pleasure in non-food related activities.

9. I trust myself to make healthy choices, even in challenging situations.

10. I am worthy and deserving of love and care, regardless of my eating habits.

Intermetent Fasting Affirmations

1. I appreciate the mental clarity and focus that fasting provides me.

2. I am patient with my body as it adjusts to a new eating pattern.

3. I find satisfaction in the food I do eat during my feeding windows.

4. I am mindful of my hunger and fullness cues during and after fasting periods.

5. I enjoy the metabolic and cellular benefits of intermittent fasting.

6. I am consistent in my fasting routine and make it a sustainable habit.

7. I appreciate the flexibility and simplicity that fasting offers me.

8. I am proud of myself for trying something new and beneficial for my health.

9. I am excited to see the positive changes that intermittent fasting brings to my body and mind.

10. I trust my body's ability to burn fat and fuel itself during fasting periods.

Visualize a Desired Body Affirmations

1. I appreciate and honor the progress my body makes each day.

2. I trust my body's ability to heal and transform itself.

3. I see my body as a temple that deserves love and care.

4. I focus on the positive changes in my body, not the number on the scale.

5. I am grateful for the gift of a healthy body and treat it with respect.

6. I appreciate the unique qualities that make my body special and valuable.

7. I let go of negative self-talk and focus on positive affirmations.

8. I surround myself with positive and supportive people who lift me up.

9. I am confident in my ability to achieve my health and weight management goals.

10. I visualize myself as healthy, strong, and vibrant.

Stay Away from Sugar Affirmations

1. I find sweetness and satisfaction in natural foods like fruits and vegetables.

2. I am mindful of the harmful effects of excess sugar on my body.

3. I choose savory or protein-rich foods instead of sweets when craving strikes.

4. I recognize that sugar is addictive and harmful to my health.

5. I appreciate the mental clarity and physical energy that comes from cutting out sugar.

6. I am proud of myself for taking control of my health and breaking the sugar addiction cycle.

7. I find joy in non-food related activities and pleasures.

8. I focus on the long-term benefits of cutting out sugar instead of short-term pleasure.

9. I am grateful for the positive changes that come from removing sugar from my diet.

10. I value and prioritize my health over temporary pleasure from sweets.

Healthy Relationship with Food Affirmations

1. I enjoy a variety of healthy and delicious foods that support my health and well-being.

2. I appreciate the cultural and social aspects of food and eating without letting it control me.

3. I am mindful of my hunger and fullness cues and eat intuitively.

4. I let go of rigid diet rules

5. I trust my body's ability to regulate its own weight and hunger signals.

6. I find joy and pleasure in the process of cooking and preparing healthy meals.

7. I listen to my body's cravings and make mindful choices that honor my health and well-being.

8. I let go of judgment and comparison around food choices.

9. I am grateful for the abundance and variety of healthy foods available to me.

10. I see food as nourishment and fuel for my body, not a source of guilt or shame.

OK with Hunger Affirmations

1. I trust my body's ability to regulate hunger and respond to its needs.

2. I recognize that hunger is not an emergency or a signal to overeat.

3. I find comfort and satisfaction in the feeling of being slightly hungry before meals.

4. I appreciate the benefits of intermittent fasting and controlled hunger for health and weight management.

5. I practice mindfulness and non-judgment when feeling hungry.

6. I listen to my body's cues and eat when hungry, not out of habit or emotion.

7. I am proud of myself for learning to distinguish between true hunger and emotional cravings.

8. I let go of the fear and discomfort around feeling hungry and trust my body's signals.

9. I am grateful for the feeling of physical hunger, as it reminds me of my body's amazing ability to regulate itself.

10. I understand that feeling hungry is a natural and normal part of the human experience.

Hydrating Consistently Affirmations ( less snacking)

1. I appreciate the benefits of staying hydrated, such as improved digestion and mental clarity.

2. I find satisfaction in the feeling of being adequately hydrated.

3. I make drinking water a priority throughout my day.

4. I appreciate the role that water plays in flushing toxins and waste from my body.

5. I choose water over sugary or caffeinated beverages to stay hydrated.

6. I listen to my body's thirst cues and respond with water.

7. I am mindful of the quality and source of my water to ensure its health benefits.

8. I am proud of myself for taking care of my body by staying hydrated.

9. I am grateful for the refreshing and cleansing feeling that comes from drinking plenty of water.

10. I understand that water is essential for overall health and well-being.

Desire Healthy Foods Affirmations

1. I find pleasure and satisfaction in eating a variety of healthy foods.

2. I appreciate the flavor and texture of fresh, whole foods.

3. I choose foods that support my health and well-being without sacrificing taste.

4. I let go of the belief that healthy food is boring or tasteless.

5. I recognize that my taste preferences can change and evolve over time.

6. I enjoy exploring new and healthy foods to add variety to my diet.

7. I listen to my body's cravings and choose healthy options to satisfy them.

8. I am proud of myself for making healthy food choices and prioritizing my health.

9. I am grateful for the abundance of healthy food options available to me and the positive impact they have on my body and mind.

10. I understand that healthy foods provide nourishment and energy for my body.

To get the most benefit from these affirmations, it's recommended to choose one set of affirmations or pick and choose ten from this list and work with them for three weeks. Read them out loud twice a day, once in the morning and once before bed, for three weeks. This is based on studies that suggest that affirmations can be more effective when practiced consistently over a period of time.

In conclusion, affirmations are a powerful tool that can help you manage your weight and improve your health. By focusing on positive and empowering messages, you can shift your mindset and beliefs around food, exercise, and your body. These affirmations can help you stay motivated, make healthy choices, and create a healthier relationship with food and your body. Remember to be patient with yourself and trust the process. Consistency is key, so keep practicing your affirmations and believe in your ability to achieve your health and weight goals. With these 100 affirmations, you have the tools to create a positive mindset and make lasting changes for a healthier, happier you.

Happy Affirming!

Want more? Download our HypnoCloud self-hypnosis app and try our hypnosis audio sessions for weight management, learn the techniques for self-hypnosis.

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Elena Mosaner, MS, is a Certified Hypnotherapist, Master NLP Practitioner, and ICF Certified Coach with over 15 years of experience in helping people with habit-building, conquering fears, confidence-building, performance, and other personal development and wellness issues. Founder of HypnoCloud Digital Hypnotherapy. Download the app in Apple Store or Google Play now.