The 2 Components You Need for Successful Weight Loss (And Why You're Probably Ignoring One)

How many times have you started a weight loss goal with the best intentions? You threw out cookies and candy, planned healthy meals, ordered the right groceries, prepped food for the week, and scheduled gym sessions with exact workout plans.

But when it came time to make those healthy meals or put on workout clothes, you still found yourself struggling to follow through.

You might be thinking, "What am I doing wrong?" This is where limiting beliefs form: "I'm too lazy," "I'm too busy," "Work is too stressful," or "I just don't like cooking and going to the gym."

If this sounds familiar, stay with me. We're going to explore the two vital components of successful weight loss. Most people focus heavily on one while completely ignoring the other, even though both are equally important.

Why Knowing What to Do Isn't Enough

Brené Brown hits the nail on the head in "The Gifts of Imperfection" when she addresses this exact issue: "We all know how to eat healthy. We have access to information. Why are we struggling like never before? Because we don't talk about the things that get in the way of doing what we know is best for us."

The physical part - knowing what to eat or how to exercise - usually isn't the problem. It's the mental obstacles we don't address: resistance, decision fatigue, self-doubt, and unconscious thought patterns.

I experienced this breakthrough myself, and it finally changed my health trajectory for good. I'd plan meals and hit the grocery store with every intention to eat healthy, but halfway through the week, I'd reach for less healthy options or skip workouts.

Not because I didn't know what to do, but because of the conflict in my mind. Negative self-talk would creep in. I'd doubt whether I could stick to my plan. On stressful days, I couldn't stop thinking about everything on my plate and would head to the pantry for comfort.

No matter how much I planned or focused on the physical actions, the emotional and mental components needed the most work.

The Two Essential Components

Component 1: The Physical (What Most People Focus On)

This includes meal planning, exercise routines, grocery shopping, food prep, and understanding nutrition basics. This is the "how-to" information that's readily available everywhere.

Component 2: The Mental (What Most People Ignore)

This involves awareness of thought patterns, examining beliefs, managing self-talk, and building a healthy relationship with yourself. This is the engine that drives everything else.

Think of it like a train: the mental component is the engine, while physical actions like eating well, exercising, and staying hydrated are the cars behind it. If you work on the engine, you can move the cars much more easily.

Why We Avoid the Mental Work

The physical components feel easier and more concrete. Many of us prefer to think, "If I could just put a process in place, trick myself, bribe myself, or willpower through this, it would be so much simpler."

From hundreds of conversations with people on wellness journeys, I can tell you that approach works for a short period. If you want true transformation, you need to get comfortable with the process of change. It's slower and takes work, but the results are worth it.

4 Ways to Start the Mental Work

1. Develop Awareness of Your Mental Process

We have countless automatic thoughts influencing behavior without our awareness. These patterns, often from childhood or past experiences, shape how we view ourselves and what we believe is possible.

Becoming aware requires slowing down and becoming what Eckhart Tolle calls the "observer" of your mind. Most of us aren't taught this skill and remain unaware of our mental processes.

While autopilot thinking serves us well for routine tasks like driving to the store or brushing teeth, it also governs how we think about our health plans. When it's time to hit the gym, autopilot thoughts kick in too.

Practice: Start noticing your thoughts throughout the day, especially around health-related decisions.

2. Uncover What You Think Is Factual (But Isn't)

Many of us carry beliefs that feel like facts: "I'll never be fit because I've never been fit before" or "I just can't do without crackers."

These aren't facts - they're beliefs based on past experiences that limit future possibilities. As a coach, I often hear clients state beliefs as absolute truths about their weaknesses, body shape, or abilities.

Remember: beliefs are just thoughts we've repeated until we accept them as factual. We will always only rise to the level of our beliefs.

Examine: What beliefs do you hold about yourself, your body, your abilities that feel like facts but are actually just repeated thoughts?

3. Become an Observer of Your Self-Talk

When you observe your internal dialogue throughout the day, what do you discover? Are you kind to yourself, or do you engage in self-bullying?

Negative self-talk is like having a bully in your own mind, and it can be equally debilitating as external criticism. Consider how you'd feel if someone you loved constantly criticized you. Now imagine what doing that to yourself does to your relationship with yourself.

I realized I was treating myself the way a bully had treated my daughter in middle school - pushing her into anxiety and depression by making her feel "not enough." That's exactly what harsh self-criticism does to us when we need self-support most.

Reflect: What kind of relationship exists in your head? Is it bullying, critical parenting, or best friend support?

4. Watch Your Language

Words have profound power, both in your head and spoken aloud. The language you use influences your actions and gives insight into your mental state.

Do you use absolute terms like "always" or "never" when thinking about your progress?

Do you find yourself comparing with language like "not as disciplined as..." or "at least I'm not as fat as..."? Do you assign negative adjectives like "lazy," "stupid," "weak" to yourself or others?

Words profoundly influence thought patterns and brain function. Guard the language you use about yourself and others.

Moving Forward With Both Components

When you become aware of mental patterns, challenge limiting beliefs, observe self-talk, and monitor your language, you start clearing the mental blocks that have been sabotaging your progress.

If you've been giving unequal time to mental and physical aspects while wondering why you can't execute or be more disciplined, it's time to shift your focus.

Both components - mental and physical - are essential for long-term success. The mental work might feel less concrete, but it's often what determines whether your physical efforts will stick.

True transformation happens when you address both the actions you take and the thoughts that drive those actions. This approach creates sustainable change rather than temporary results.

Ready to address both the mental and physical components of your wellness journey? Listen to the full episode of Wellness Mastery with Jen Hoyer for deeper insights on integrating both aspects for lasting transformation.

Listen to Episode 11: The 2 Components You Need for Successful Weight Loss