Weight management is one of the most elusive goals for men and women across the world. It is also a top New Year’s resolution that appears year after year. Some people I know have had it on their resolution list for most of their adult lives.
So what is the problem?
Misinformation is part of the issue. Numerous television programmes have exposed that many people are not aware of what constitutes a healthy eating and drinking lifestyle. This is not helped by some companies stretching the truth about their products on packaging, with “high protein” or similar claims displayed prominently in large print.
Another issue is that many people do not spend time looking through the ingredients or nutritional information lists in small print on packets, jars and tins. Even where an individual does read the packaging, they may not know what constitutes high fat, carbohydrate or sugar content. Some guidance is provided by traffic-light labelling systems using red, amber and green.
Time pressures also play a role. It is still the case in 2026 that a large proportion of fast food is high in sugar and unhealthy fats. Stressful lives compound the problem. If you are having a stressful day, how likely are you to order a protein-based meal with salad and fruit for lunch rather than a sandwich and crisps or chocolate?
What is the solution?
We are seeing some significant changes. Information relating to clean eating is readily available online and in magazines. Weight loss medications, some funded by the NHS, are also receiving positive coverage for their results. Large sums are invested annually in initiatives to improve the health and wellbeing of the UK population.
However, what particularly interests me is the fact that the biggest contributory factor to the obesity epidemic is our choices - what our mind tells us to do. For example: “I feel upset; I need a chocolate fix.” Yes, the availability of ultra-processed food is high, and to our emotional minds it can feel irresistible. But what is driving our choices? Why do we feel as we do and act on those feelings?
A good place to start is to logically familiarise yourself with what constitutes good nutrition: lean proteins, fruit and vegetables, healthy fats and wholegrains. An occasional treat would be something outside this list.
As a psychologist, I am particularly interested in how you gain control of your weight management through your mindset. What beliefs are driving you to choose your current foods and drinks? What mindset could help you choose nourishing food with the occasional treat?
If you have read my other posts, you will know that I often refer to the idea that much of the mind operates at a subconscious and emotional level, influencing our conscious choices. In simple terms, if you have habitually eaten to excess, you are likely to need changes at a deeper level to alter that pattern.
Where might you begin?
Step 1: Swap an automatic thought such as, “I am stressed; I need something sweet,” to, “How will I feel after I have eaten what I am about to eat?”
Step 2: Swap a rule such as, “I always have a treat in the evening,” to, “I will have a non-food treat Monday to Thursday and a food or drink treat on the other evenings.”
Step 3: Swap a belief such as, “I have always comfort-eaten to excess,” to, “I now use mindfulness to monitor my portion sizes and aim for balanced meals.”
My premise is that changing unhelpful thinking patterns is key to becoming more effective at weight management. These are simply examples. You can become curious about your own thoughts, rules and beliefs. What are they? What could you update them to this year that would represent a small step forward?
Some people with a high degree of discipline can do this work consciously using their logical mind. However, many find that because habits are emotionally driven, approaches that access deeper levels of thinking - such as hypnosis - can be helpful in reshaping patterns.
An exercise to try before seeking professional support would be to practise self-hypnosis by listening to your favourite relaxation app. Then visualise yourself at your end goal: standing in front of the mirror looking healthy, seeing the scales register your target weight, or running around energetically with your dog. Afterwards, imagine yourself writing down in your diary the two or three practical steps you will take to achieve this outcome.
I would love to hear how you get on via my email: pam@pammaddencounselling.co.uk.