I used to think that the secret to happiness was losing weight. It took me a long time to realize that I had it backwards. Now I know the secret to lasting weight loss is to get happy.
Your mental health and happiness are as important to your journey as what you put in your tracker/food journal. It is much easier to lose weight when you are happy than when you are miserable.
Related: 3 Reasons Smart People Struggle with Weight Loss
When we’re happier, we tend to make healthier decisions, including those that lead to weight loss—such as eating better, moving more, and getting enough sleep.
How Does Happiness Affect Weight Loss Exactly?
Whether you are stressed out about your finances or dealing with a devastating loss, there are real chemical processes taking place in your body that affect the way you reacts to temptations, from the donuts in the break room to the urge to hit the snooze alarm instead of heading out for your morning walk.
Any amount of depression, no matter how mild, can affect brain chemicals that regulate mood, thinking, appetite, and behavior, making you more likely to eat poorly, skip exercise, and gain weight.
Similarly, high stress levels cause your body to release the hormone cortisol, which causes us to crave energy and comfort food (often in the form of pizza and ice cream). Those extra calories then get stored as yep - excess fat.
Related: Is Stress the Reason You Can't Lose Weight?
I am not saying it’s easy to deal with life’s stressful ups and downs. But it is worth the effort to find healthy ways to battle anxiety, boost serotonin, and release endorphins, that can lead to a happier mood, healthier mind, and slimmer body.
Did you know that happy people tend to have more energy, better self-control and are less likely to turn to food in times of stress?
Who knew happiness could be such a powerful ally when trying to lose weight? But how can you “get happy,” exactly?
The Connection Between Pleasure and Weight Loss
One proven way is to add more pleasure into your life. Engage in activities that bring you joy.
What makes you feel slim? Happy? Energized? Alive? Passionate? Excited? Give yourself permission to DO IT NOW.
When we make time for self-care, hobbies, and activities that bring joy into our lives, we are less likely to turn to food for comfort, excitement, happiness, or love.
Since we’re all different, there’s no one recipe for happiness that works for everyone. But there are a some common elements that can help. A great Get Happy Lose Weight rule of thumb to live by is "Get happy, then eat." Stop trying to eat your way to happiness!
By getting happy and diversifying your pleasure, there's a good chance you'll end up seeking solace in food less often, which will lead to eating less and losing weight 🙂 Makes sense, right?
Here are more ideas to help you get happy and lose weight…
More Ways to Increase Your Happiness Right Now
Embrace Your Own Natural Beauty
Smile
Did you know that studies have shown smiling more often, whether you’re feeling happy or not, helps improve your mood, increases positive thoughts and can help your body deal with stressful situations more effectively, even lowering heart rate? So, if you’re having a bad day, try smiling anyway.
Begin Your Day Right
Begin each day with an activity that nourishes you. It can be as simple as having a cup of tea or taking five minutes to pray and/or read motivational quotes before the day begins.
Count your blessings
People with a more grateful outlook on life tend to be happier, according to a study published in the Journal of Personality and Social Psychology. Researchers concluded that: ‘Gratitude is linked with positive emotions including contentment, happiness and hope.’ At some point during the day - maybe before you go to bed each night - make simple list of at least 3 things you’re grateful for in your life.
How to Drink More Water
Hydrate
If you’re dehydrated, you’re more likely to feel tired and stressed, and have less energy. So it’s important to stay hydrated with plenty of fresh water to so you have the energy you need to tackle the day’s challenges.
Seek nature
Find an activity that gets you outside. A study published in BMC Public Health found that a 20-minute walk outside twice a week was more restorative than getting the same exercise indoors.
Help others
According to a study published in 2013, people who volunteer regularly have lower levels of depression, increased life satisfaction and enhanced wellbeing.
Unplug
A British study found that compulsively checking e-mails and texts can cause anxiety. Take 15-minute breaks every hour from your phone. Spend more time seeing friends in real life and less time on Facebook.
Choose mood lifting foods
Include more of these foods on your menu to keep those happy chemicals high and the hunger ones low:
- Walnuts can boost levels of serotonin, which helps put you in a good mood.
- About 40 grams of dark chocolate made from 75 percent cocoa reduces levels of stress hormones.
- Chickpeas contain folate, a B vitamin that’s needed to produce dopamine, a neurotransmitter that’s most associated with pleasure.
- Avocados contain B vitamins, which help create that feel-good serotonin. They also have potassium that can help lower blood pressure.
- Sunflower seeds have loads of magnesium. A deficiency of this nutrient can lower your dopamine levels, making you feel more stressed and anxious.
- Fatty, cold-water fish like salmon, tuna, and sardines contain omega-3 fats, which can make you feel calmer. In one study, people who regularly ate foods high in omega-3s were 20 percent less anxious than those who don’t.
Move it!
Countless studies have shown how exercise provides some serious mental health benefits. Moving more will not only help you burn more calories but also help boost feel-good endorphins and energy, which will greatly improve your mindset. It doesn’t matter what you do, go for a walk, take a spin class, dance around the house, or play with your kids – the key is that you enjoy it.
Do yoga
Physical activity always pays off as a mood booster, but for an extra shot of happiness, try yoga. Over time, it boosts levels of the neurotransmitter GABA, important because low levels of it have been linked to a bigger risk of low mood and even depression. Plus, practicing yoga regularly makes falling asleep easier and improves overall sleep quality.
Get social
A study conducted by renowned ‘happiness experts’ found that positive, high-quality relationships and a strong social support system increases levels of the ‘feel-good’ hormone oxytocin. So foster your marriage, friendships and family ties by spending as much time with them as you can.
Inhale a soothing scent
Make sure to fill your life with uplifting fragrances to help soothe away stress. Scents that have been shown to create positive, calming feelings include lavender and orange.
Say no
Too many women are on the verge of collapsing under the weight of trying to do it all, to be everything to everybody. It is important to learn to set priorities and establish healthy boundaries. Start saying “no” to projects, commitments, and people that you find draining.
Take a soak
Skip your shower and take a bath. Taking more time to let your body relax will make stress (and sore muscles) melt away.
Schedule something fun
Looking forward to something fun - a lunch date, an hour-long bubble bath, a shopping trip, a girlfriends getaway, a mini-vacation - can build excitement and make you feel happier. Try it and see! your body, mind, and spirit will thank you.
How can you bring more pleasure, joy and happiness into your life?
When it Comes to Lasting Weight Loss, Little Things Mean a Lot!
In fact the right small changes have the potential to deliver huge results and are way less overwhelming than trying to reboot your entire life all at once.
Exactly what my 28-Day Smart Start is all about!
Praise for Simple Nourished Living & the 28-Day Smart Start Challenge...
Hi Martha - This 28-Day Smart Start Challenge has been wonderful. Thank you for all of the support and encouragement. I have definitely made some positive changes that I plan to continue! ~ Bronwyn C.
Dear Martha, You are instrumental in keeping me conscious of my eating habits. Your quotes, encouragement and recipes are helping me. You are a gift. ~ Marlene W.
Martha - I've been on the Weight Watchers program for the last year and your website is a huge help! Over the holidays I've kind of lost some of my initial incentive, so I thought I would try your 28-Day Smart Start Challenge to help me refocus. I would still like to lose about 40 or 50 pounds and then maintain that, which is something I have never been able to do. Thank you so much - I look forward to starting again today! ~ Christie E.
Originally published 9/2013; Updated with additional content and photographs 05/2021
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Arlene
Thank you for the reminder to stop putting my life on hold until I reach my goal. It makes perfect sense that I will reach my goal much sooner and happier by getting myself into life right now. I have noticed a trend of wanting to do more as I lose the pounds just because I am starting to feel better about myself.
Martha McKinnon
Hi Arlene, You are most welcome! We deserve to be happy regardless of our weight struggles. And you are right, the better we feel, the more we want to participate in life. And the easier it becomes to take care of ourselves and lose even more weight 🙂
Lorna
Thank you so much for this Martha. I feel so foolish after investing in Live More Weigh Less Mastery (Cost: $1497) by Sarah Jenks. It was a total let down. I was looking for an easy "pleasurable" way to lose weight as she promised. [ And they are getting rich by charging vulnerable women hefty prices to participate in their programs.] You are correct. I didn't need her to tell me to buy myself flowers or eat great food or spend time with my friends. I should have taken the money and spent it on a trip with my husband and baby not on this silly program. And may I add, I didn't lose an ounce. It appears that it's not working for Sarah Jenks either so she has changed her mantra to a "love your body as she is" . Which is fine as long as your not charging people for a weight lose program. Thank you again for your incite and truth. I wish I found your posts before I fell for the nonsense.
Martha McKinnon
Hi Lorna,
Thanks so much for your thoughtful comment. Don't feel foolish. You are not alone. These ladies are spending lots of time and money developing savyy marketing messages that tap into all our vulnerabilities around weight loss and body image. As Hungry Girl, Lisa Lillien says, the secret to weight loss is that, "there is no secret"! We all know what we need to do. The challenge is in the doing. It's natural to get hooked by the sexy program. Believe me, I've spent more time and money on books, courses, programs and plans than you can imagine! Is there any way you can push for a refund??? I found the book Mindless Eating by Brian Wansink very helpful. He shows all the ways our environment is causing us to eat more than we realize and all kinds of little things you can do to eat less with minimal pain and effort!
lorna
Thank you Martha for your encouragement and recommendations. I will be purchasing Mindless Eating today. I tried to get a refund as you suggested. Sarah Jenks refused and told me it was my fault that the program was not working for me. She comes across very sweet and caring until you pay her and then she turns mean and authoritative. Unless you are one of the gals who praises her constantly she ignores you or minimizes your concerns. Kind of high school behavior of the popular girl who pretends to be your friend but is thinking "what a loser". If your into the camaraderie the program is FUN, but it really does not produce results and the cost is really high. I hope your blog can alert more woman to these scams .
BTW, I love your recipes and cannot wait to try a few. Keep up the great work !
lorna
Oh No I do feel scammed. Look what I got in the mail for Sarah Jenks a few days ago:
In two weeks I’m launching the new SarahJenks.com and you may notice a slightly different spin on things. My goal is not to help you lose weight, but to help you feel free. I want to teach you how to take amazing care of your body and soul so you can create your ideal body for your current life phase, constitution and season. I want you to experience what it’s like to be in a body that may be curvier or softer but feels luscious and gorgeous.
This is just sad. I am not sure if i should laugh or cry. I really do want my money back now !! SHe couldn't do it so she decided to rebrand herself from being a losing weight "expert" to feeling FREE "expert". What dow THAT mean ? Drinking wine and buying flowers didn't work . It took hard work to lose weight and she couldn't do it. I don't care about her weight but taking money from the rest of us on a bogus program that doesn't work is fraudulent.
She has lost all credibility . I hope others see that she is a scammer. I am very concerned about what she will be charging for her new program so she can tell us to wear makeup , take baths, get daily messages- the whole "self care" routine . The internet has created so many scammers . Very scary
Martha McKinnon
Oh Lorna, I'm so sorry! You're not alone. So many of us are so desperate to feel better about ourselves we are willing to buy into these very expensive programs from supposed "experts"! I don't know about you, but at 51 I'm done taking life advice from women in their late 20s and early 30s who are acting like they've got it all figured out 🙂 I laugh often that I wish I was smart now as I thought I was at that age!!
You are right about the internet being full of scammers. The good news is that you are very unlikely to ever get duped again!!
The truth is that the big secret to lasting weight loss is that there is no secret. No matter how you package it you need to find a way to eat less, move more and take better care of yourself. It can take years to find the "right recipe" for you. The easier and more fun you can make it the more likely you are to succeed. I now make it a game to find healthy foods I like and make lighter recipes that still satisfy my cravings.
If there's anything I can do to assist you, please let me know.
Nina
Sarah is offering her live more method program for the next few days on Pay what you can. I am guilty as I just signed up because the 500.00 program is discounted and she never offered thst before.
Lexie
Hi Nina,
Curious why is she making such an offer? What is her program about ? Is it Weight Loss or "Love Your Body" I havent been following her since she shifted to self indulgence and became unrealistic . She also looks like she gained more weight and spends most of her time shopping and promoting shopping sites. I lost interest when she lost focus . Please report back on your experience . Thanks
Aimee
Sarah recently moved into a new home that found out she and her husband purchased for over 1 million dollars. (With all that lmwl profits she got from people buying her over priced program) she is offering a “wild woman winter program” to have ladies visit her new home, burn, candles, sage, eat, drink, dance and does not include overnight accommodations or air fare but you get to spend 2 1/2 days with her so she can tell u your fucking perfect the way you are and pay her almost 3k so she can continue to live the lavish lifestyle
Carol Rynders
After 3 weeks on WW, I found this morning I actually got up feeling more happy than I have in a long time. I do start my day being grateful by saying out loud “ Thank you for this brand new day” I was so into everything you said. Mental well-being makes you happier inside. I am an emotional eater and pizza and ice cream are definite go tos. It’s the carbs we think make us happy, but then you crash! Thank you for reassurance that they are not happy foods after all.