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Two Steps to Successfully Adopt New Weight Loss Behaviors

Chances are if you need to lose weight, you also need to adopt some new behaviors and turn those behaviors into habits, right?

Just about everyone struggles with changing old behaviors or adopting new ones, and one activity that is particularly common to struggle with is exercise.

Every year around the first of the year, people begin to make resolutions to adopt new behaviors and drop old ones, unfortunately of the time to fail miserably.

According to Statistic Brain, in 2015 only 8% of people who made New Year’s resolutions were actually successful and stuck to them.

If you ask any gym employee when the busiest time of year is, they will tell you January. But most people who sign up due to New Year’s resolutions usually stop coming in after a month or two because they lost motivation.

Here’s a classic NLP technique that can help you train your brain to adopt new behaviors.

1. Imagine seeing yourself (as if from a distance) carrying out this particular activity.

You’ve got to put some representation in your mind if you want something to inspire action, right? You need a mental target to hit There are two ways you can do this.

A) You can see yourself engage in exercise at home or at the gym, getting in a good workout. Watch yourself on an elliptical machine. See yourself sweating away and enjoying it.

B) You can see yourself AFTER you’ve exercised (in your imagination) feeling pleased that you did it.

If you do not enjoy exercising, choose B. Make sense?

Allow your visualization to set in, and repeat it a few times if necessary.

2. Step into it….

Now, begin the visualization again as if you are in your body (not seeing yourself from a distance). Again we have option A and B.

A) What do you see, hear and feel when you’re in the moment while you’re exercising?

B) What do you see, hear and feeling in the moments after you’ve successfully exercised?

Assuming you feel positively….now you’re all set to take action. Your mind has a target and you’ve represented in pictures, sounds and feelings everything you need to get moving.

See it from a distance. Step into it and feel it. See it. Step into it!

Got it?

You can do this every morning for a few minutes. You can practice this method right before you intend to exercise (or adopt any new behavior).

The only thing that can stop you now is self-sabotage.

Self-sabotage occurs when you’re more attracted to negative outcomes (and feelings) than positive ones.

For most of us, it’s an issue in one or more areas of life. I understand it does seem strange that we can actually be attracted to negative results. Yet, when you get it, your tendency to self-sabotage can change. Ending self-sabotage is always worth the effort. Learn more by watching this free and enlightening video.

You might also be interested in this article from Diet vs. Disease:

77 Proven Ways To Lose Weight And Keep It Off (Sorry, No “Miracle” Potions Or Quick-Fixes Here)


New Years Resolution Statistics – Statistic Brain. (n.d.). Retrieved from

Two Steps to Successfully Adopt New Weight Loss Behaviors

Mike Bundrant

Mike Bundrant is the author of Your Achilles Eel: Discover and Overcome the Hidden Cause of Negative Emotions, Bad Decisions and Self-Sabotage and co-founder at The iNLP Center which offers online certification in Neuro-Linguistic Programming and life coaching.

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APA Reference
Bundrant, M. (2017). Two Steps to Successfully Adopt New Weight Loss Behaviors. Psych Central. Retrieved on March 30, 2020, from


Last updated: 16 Oct 2017
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