Self-esteem and weight loss: The psychology of loving yourself to lose weight

In 2010, a paper published by the Technical University of Lisbon in Portugal also mentioned the link between self-esteem and obesity treatment.

To understand the impact of behavioral obesity treatment on a person's appearance and mental health, they conducted a short-term observation of overweight or obese women with an average index of 30.2 or higher for 4 months and a follow-up measurement for up to 12 months.

This study investigated the body image of the target subjects using indicators such as "anxiety about their body shape" and "worry about their body type".

The investigation focused on their mental health status, including self-esteem, emotional disorders, and whether they had depression.

The survey results show that as they received obesity treatment and their weight decreased, their physical appearance and mental health improved in a positive direction.

In addition, the simultaneous improvement in their image and self-esteem helps motivate them to actively pursue weight loss in the long term.

While practicing self-love, one's body and mind will gradually become more positive; that is, improved self-esteem is the foundation for weight loss.

We can use the table below to assess our self-esteem.

Rosenberg Self-Esteem Scale

Very inconsistent (1), inconsistent (2), consistent (3), very consistent (4)

1. I believe I am a valuable person, at least on the same level as others. 1 2 3 4

2. I feel I have many good qualities. 1 2 3 4

3. Ultimately, I tend to see myself as a loser. 1 2 3 4

4. I can do things just like most people. 1 2 3 4

5. I don't feel I have many things to be proud of. 1 2 3 4

6. I have a positive attitude towards myself. 1 2 3 4

7. Overall, I am satisfied with myself. 1 2 3 4

8. I wish I could respect myself. 1 2 3 4

9. I do often feel useless. 1 2 3 4

10. I often feel that I am completely worthless. 1 2 3 4

(30 points and above: High; 20 points and above: Average; 19 points and below: Low)

These are 10 questions developed by American psychologist Michelle Rosenberg, and the questionnaire can be used as an indicator of overall self-esteem.

People who score below 19 have low self-esteem.

People with lower self-esteem are more susceptible to stress than those with higher self-esteem when subjected to the same level of pressure.

Because I don't love myself, I'm always very harsh on myself, which often makes me feel depressed and uneasy and unable to feel satisfied with my achievements.

In short, it is no exaggeration to say that people with low self-esteem are constantly under pressure.

When people are under stress, they will react in many ways to overcome it.

The hormone that drives these reactions is cortisol, also known as the stress hormone, as mentioned earlier.

Generally speaking, the concentration of cortisol in the blood varies depending on factors such as sleep level, stress, exercise, illness, and diet.

Low self-esteem leads to stress, causing an increase in cortisol levels, which in turn slows down the body's metabolism and leads to weight gain.

In addition, it may increase people's cravings for high-calorie foods such as cookies, cakes, and sugary drinks, leading to excessive fat accumulation and obesity.

Set realistic target values

What are some specific methods to improve self-esteem?

The most important thing is a "positive mindset." The more pessimistic a person is, the easier it is for them to suppress their own ideas. In addition, many unfavorable things are more likely to happen. For example, if a person has the thought "I definitely can't stick to it" before starting a diet, then the likelihood of that person failing to lose weight is very high.

Conversely, people who are confident that they can "definitely persevere" can stay true to their beliefs even if they feel it's tough and want to give up during their weight loss journey.

Even if I ultimately fail, I won't feel like a failure; I'll try my best to make all the effort I put into losing weight meaningful.

In addition, we must forgive ourselves.

People with lower self-esteem are surprisingly harsh on themselves.

Some people start blaming themselves as soon as they make a mistake, feeling ashamed. Overcoming this psychological hurdle is more difficult for them than for others.

Everyone makes mistakes. We must understand that temporary mistakes or errors cannot control our lives. No matter how difficult the situation, we should forgive ourselves and have the will and determination to resolve the mistake.

Finally, you should frequently encourage yourself and cheer yourself up.

People who frequently reward and praise themselves gain more positive energy and are better able to unleash their potential when needed.

"Even if I'm not pretty, even if I'm ordinary, I love myself!"

In the preface to his book "The Psychology of Loving Yourself," renowned German psychologist Rolf Merkle wrote: "I love myself now, and I will objectively set a goal that I can definitely achieve based on my actual situation." This is the first and most important step in losing weight.

Setting weight loss goals that are too high, such as losing 5kg in the first month and 10kg in the second month, is likely to lead to failure.

The frustration that comes with failing to achieve a weight loss goal can be immense, even if the goal is simply to reach it.

First, you can set a specific, phased weight loss goal of reducing your waistline by one size. When you achieve even a little progress, be grateful and reward yourself.

We must firmly believe that no matter what efforts we make or how much time we spend, we will eventually achieve a good result.