8 Powerful Mindset Strategies That Helped Me Lose 150 Pounds

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.

Chapters

• 0:00 Introducing My 150-Pound Weight Loss Journey
• 2:22 Mindset Tips 1-3: Why, Vision, Planning
• 5:16 Mindset Tips 4-6: Environment, Hunger, Fullness
• 7:05 Mindset Tips 7-8: Celebrate and Plan
• 8:54 Closing Thoughts and Call to Action

Transcript

Speaker 1: 1:02

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 life after 40. I'm your host, jax, and today's episode is special, focused and a bit shorter than the usual One. That's deeply personal to me, because I'm going to take you behind the scenes of my own weight loss journey over 150 pounds gone in the last three years and tell you exactly what has helped me stay motivated for so long. Here's the truth when you're on a significant weight loss journey, mindset is everything. When you're on a significant weight loss journey, mindset is everything. You can have the perfect workout plan, the most beautifully balanced meal plan, but if your mindset isn't in the right place, these tools will not stick. So today I'm sharing eight mindset strategies that have carried me through the hard days, the lazy days, the shitty plateaus and the I just want to give up days. These are the same strategies I use right now as I work toward my next big goal, which is the remaining 90 pounds to go. So let's get started. The remaining 90 pounds to go, so let's get started.

Speaker 1: 2:27

So mindset tip number one find your why. Your why is the reason you start and it's the thing that keeps you going when it's tempting to quit. This isn't about just wanting to look better. This is about something sustainable and significant, something that will carry you through those rough moments. Maybe it's wanting to be healthy enough to travel in your 60s or to play on the floor with your grandkids, or to finally feel confident walking into a room. Your why has to be personal, emotional and powerful enough to keep you going. Mindset tip number two create a body vision board. I'm a huge fan of this one. Make a physical vision board or a Pinterest board filled with images of your dream body and what you want it to do. Maybe it's wearing a string bikini, rocking a strapless little black dress, playing with your future grandkids or crossing the finish line on a marathon. The point is to give your brain a visual reminder of your end goal. When motivation dips, revisit that board. Let it reignite the fire. I can't tell you how many times I've gone back to mine on a low energy day and thought, yep, that's why I'm doing this.

Speaker 1: 4:02

Mindset tip number three plan your meals. Planning your meals is not boring. It's freedom. When you decide ahead of time what you're eating, you eliminate decision fatigue and impulsive choices. Every week. I plan my meals based on my goals. If I know I'm going to a restaurant, I look at that menu ahead of time and choose my meal before I get there. This way, I don't let last-minute cravings or peer pressure derail me. Think of this as your food protocol, your personal playbook for success.

Speaker 1: 4:41

Mindset tip number four build the right environment. You cannot out-will build the right environment. You cannot out willpower a toxic environment. The people, media and messages you surround yourself with matter. This means curating your social media to follow people who inspire you, choosing podcasts that motivate you, reading books that help you grow and spending time with people who support your goals. What you feed your mind directly affects what you put out into this world and that number on the scale.

Speaker 1: 5:20

Mindset tip number five think before you eat. Here's a habit that saved me from so many unnecessary calories. When you feel hungry, wait 15 minutes. Ask yourself am I actually hungry or am I bored, stressed or emotional? Sometimes, just taking that pause can break the cycle of emotional eating. You'll be surprised how often the craving fades if you just give it time.

Speaker 1: 5:54

Mindset tip number six practice hara-hichibu. This is an ancient Japanese practice that simply means eat until you're 80% full. In other words, stop before you're stuffed. It's better for digestion, better for your energy and, yes, better for your waistline. Overeating isn't just unattractive, it's uncomfortable and it's a habit that keeps you stuck. And it's a habit that keeps you stuck.

Speaker 1: 6:30

Mindset tip number seven enjoy the process and celebrate your wins. If you only focus on the end goal, you're going to get burnout. The key is to find joy in the process and to celebrate your wins, big and small. Lost one pound, share it with your loved ones. Down 10 pounds. Treat yourself to a new lip gloss. Down 50 pounds. Book a photo shoot. These little celebrations keep you motivated and remind you how far you've come.

Speaker 1: 7:01

And finally, mindset tip number eight forecast the obstacles and have a plan. Life will throw curveballs vacations, holidays, work, stress, family emergencies. The key is to expect obstacles and decide ahead of time how you'll handle them. For example, going on vacation. Pack protein snacks, big holiday dinner. Decide your plate portions before you walk in Feeling stressed. Have a list of non-food coping strategies ready. When you've got a plan, you're less likely to get so.

Speaker 1: 7:44

Weight loss isn't just about calories in and calories out. It's about the thoughts you think every single day. It's about your ability to keep going when things aren't perfect, and it's about building a life you actually love living. So if you're on your own journey right now, whether you're looking to lose 20 pounds, 100 pounds or just feel better in your own body, remember this Mindset is your number one tool. Build it, protect it and use it every single day. Thanks for joining me for episode 13 of the Midlife Glow Report. Thanks for joining me for episode 13 of the Midlife Glow Report. If today's episode inspired you, it would mean the world. If you left a review on Apple Podcasts or Spotify, it helps other amazing midlife women find the show. And if you want to keep the conversation going, come hang out with me on Instagram at Jack Sties, where I share daily glow-up tips and my own journey. Until next time, keep glowing your way. Love, jax.