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Strategies to Achieve a Healthy Weight + 20 Positive Affirmations for Support

Each one of us is beautiful in our own unique way. Owning who we are, including our body shape, is an important part of maintaining self-esteem and being content in life. No judgement and compassion for ourselves is a powerful mindset for our mental wellbeing. Even so, what if we have reached a moment in life where our body weight has reached a stage which is making us feel unwell, or worse, leading to complications with our health? When we get to this stage we might be open to considering some strategies to help us achieve a healthy weight.

This article examines some of the causes of becoming overweight followed by some ideas to help reduce our weight if we are ready to do so. We have included 20 Positive Affirmations at the end to help support the process. Let’s start by using that O-word, Obesity and see what that means and what are it’s causes.


Obesity is a complex medical condition characterized by an excessive accumulation of body fat. According to the World Health Organization (WHO), obesity is defined as having a body mass index (BMI) of 30 or higher. Obesity is a significant public health concern globally, and it is associated with numerous health problems such as type 2 diabetes, heart disease, stroke, and some cancers. In this essay, we will discuss the range of issues that lead people to overeat and become obese, the causes of overweight, and what overweight people can do to achieve a healthy weight.

Food Choice

One of the primary issues that lead people to overeat and become obese is the availability of high-calorie, high-fat, and high-sugar foods. These foods are often cheap, easily accessible, and heavily advertised. The food industry spends billions of dollars every year promoting unhealthy foods, making it challenging for people to make healthy choices. Furthermore, the use of food as a coping mechanism to deal with stress, boredom, or emotional issues can lead to overeating and weight gain. Emotional eating often leads to consuming unhealthy foods high in calories, sugar, and fat, which can contribute to obesity.

Lack of Physical Activity

Another issue that contributes to overeating and obesity is the lack of physical activity. Technological advancements and urbanization have made it easy for people to lead sedentary lifestyles. People spend most of their time sitting, either at work or home, leading to a reduction in energy expenditure. Inadequate physical activity and prolonged sitting have been associated with obesity and other health problems such as metabolic syndrome, diabetes, and cardiovascular diseases.


Genetics is also a factor that can contribute to obesity. Studies have shown that genetic factors may play a role in a person’s susceptibility to becoming obese. Specific genetic mutations can affect how the body processes and stores fat, leading to weight gain. However, genetic factors alone do not explain the obesity epidemic, as obesity rates have increased dramatically in recent decades, indicating that other factors are also involved.

Other Factors

Other factors that can contribute to obesity include sleep deprivation, medical conditions such as hypothyroidism and polycystic ovary syndrome (PCOS), certain medications, and hormonal imbalances. These factors can affect the body’s metabolism, leading to weight gain and difficulty losing weight.

Strategies to Help Achieve a Healthy Weight

To achieve a healthy weight, overweight people need to adopt a healthy lifestyle that includes regular physical activity, healthy eating habits, and good sleep hygiene.

Physical activity is essential for weight loss as it burns calories, increases metabolism, and helps maintain lean muscle mass. Experts recommend at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week to maintain a healthy weight.

Healthy eating habits are also crucial for weight loss. A balanced diet that includes whole grains, fruits, vegetables, lean protein, and healthy fats can help maintain a healthy weight. It is also important to avoid processed and high-calorie foods that can contribute to weight gain. Portion control is also critical, as consuming more calories than the body needs can lead to weight gain.

Getting adequate sleep is also essential for maintaining a healthy weight. Sleep deprivation can lead to hormonal imbalances that affect the body’s metabolism, making it difficult to lose weight. Studies have shown that people who get less than seven hours of sleep per night are more likely to be overweight or obese than those who get seven to eight hours of sleep.


In conclusion, overeating and obesity are complex issues that involve a range of factors. These factors include the availability of high-calorie, high-fat, and high-sugar foods, emotional eating, lack of physical activity, genetics, medical conditions, and hormonal imbalances. To achieve a healthy weight, overweight people need to adopt a healthy lifestyle that includes regular physical activity, healthy eating habits, and good sleep hygiene. By addressing these factors and making lifestyle changes, overweight people can reduce their risk of obesity-related health problems and improve their overall health and well-being.

It is also important to note that achieving a healthy weight is not just about losing weight but also about maintaining it. Sustainable lifestyle changes that promote a healthy weight should be a long-term goal. A healthy weight should not be achieved through fad diets or extreme weight loss methods, as these can be harmful to overall health and lead to weight regain in the long run.

In addition to lifestyle changes, overweight people can also seek professional help to achieve a healthy weight. Healthcare providers can offer personalized advice on diet, exercise, and other lifestyle changes that are tailored to an individual’s needs. They can also offer medical interventions such as medication or bariatric surgery for people with severe obesity.

In conclusion, overeating and obesity are multifactorial issues that involve a range of factors. Achieving and maintaining a healthy weight requires a combination of healthy eating habits, regular physical activity, and good sleep hygiene. Lifestyle changes should be sustainable, and professional help can be sought if necessary to achieve a healthy weight. Addressing overeating and obesity is critical for improving overall health and reducing the risk of obesity-related health problems.


20 positive affirmations that can assist someone who is aiming to achieve and maintain a healthy body weight:

  1. I am worthy of a healthy body and mind.
  2. My body is strong and capable of achieving my goals.
  3. I love and appreciate my body for all that it does for me.
  4. I trust myself to make healthy choices that nourish my body.
  5. I am grateful for the opportunity to care for my body through healthy habits.
  6. I release any negative thoughts or beliefs about my body and embrace positivity.
  7. I am patient with my body as I work towards my goals.
  8. I am in control of my eating habits and choose to fuel my body with healthy foods.
  9. My body deserves to be treated with kindness and respect.
  10. I am committed to making positive changes for my health and well-being.
  11. I am worthy of feeling confident and comfortable in my body.
  12. I am strong and capable of overcoming any obstacles in my journey to a healthy weight.
  13. I trust my body to guide me towards what it needs to feel nourished and healthy.
  14. I am grateful for my body and all that it allows me to do.
  15. I let go of any shame or guilt surrounding my body and focus on positive progress.
  16. I am deserving of a healthy and happy life.
  17. I choose to focus on progress, not perfection, in my health journey.
  18. I am dedicated to creating a healthy lifestyle that brings me joy and fulfilment.
  19. I am proud of myself for making positive changes towards a healthier life.
  20. I am worthy of feeling happy, healthy, and confident in my body.

Remember, positive affirmations can be a helpful tool in promoting a healthy mindset and supporting healthy behaviors, but they are not a substitute for professional medical advice or treatment. It is important to consult with a healthcare provider before making any significant changes to your diet or exercise routine.

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