Need a gentle nudge to stay on track?

Add one of these weight loss mantras to your mobile phone, and always remember why you chose to embark on your weight loss journey!

A Quick Note on Mantras

Before we jump into the fun stuff, let’s quickly review the concept of a mantra.

A mantra is just a saying that you express, either to yourself or out loud. Mantras can do a few pretty awesome things:

  1. Redirects your attention
  2. Focuses on something positive
  3. Allows time (and cravings) to pass by gently

There are 3 basic ways to express a mantra:

  • Write the mantra as you think it
  • Take a breath in, and say the mantra (aloud) as you exhale
  • Silently and effortlessly, repeat the mantra in your mind. You may do this as you inhale, as you exhale, or both.

No matter how you choose to express your weight loss mantra, always think about your rhythm.  

Remember that food cravings are often generated by discomfort. A stressful meeting. A difficult conversation you’ve been putting off. Financial uncertainty—you get the idea.

By focusing on rhythm, we can lull our bodies into a sense of calm.

So, count to 4 as you inhale. Then count to 4 as you exhale. Even out your breath, and focus on your mantra.

Eat Slowly

This is our first major weight loss mantra. By eating slowly, we make it pretty hard to over eat. This limits our caloric intake, and it kicks our bodies into a calorie-burning mode.

Besides, who doesn’t love to savor their food?

When you see your lock screen, try repeating one of the following mantras:

Slow. Breathe. Savor.

Taste. Smile. Observe.

I have all I need.

Eat Until You’re 80% Full

This is our second major weight loss habit (if you haven’t gotten here yet, no worries! Stick to the above mantra, or enjoy working ahead.)

Click to download:

Rowboat floating on the tranquil surface of a lake at sunset. Centered text reads "80% full, 100% certain".

When you see your lock screen, try repeating one of the following mantras:

80% Full. 100% Certain.

80% Full. 100% Losing Weight.

80% Full. 100% Comfy.

I have all I need.

How to set a lock screen

Once you download your mantra, save the image to your smart phone. For instructions on how to set the image as your lock screen, see one of the links below:

How to set a lock screen on an iPhone

How to set a lock screen on a Samsung phone

How to set a lock screen on a Google phone

Still having trouble? Contact us and we’ll be happy to help!

Online Nutrition Coaching

These habits are just 2 examples of what we learn during our Online Nutrition Coach program. This year-long curriculum isn’t your typical “weight loss program.” Together, we’ll focus on building habits that lead to healthy, sane, and sustainable weight management.

For more information, visit our Online Nutrition Coaching page.