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Think Yourself Thin (actionable steps)

In my early twenties, I studied with a progressive thinking Buddhist teacher who taught me about the importance of mindset training, including two types of meditation called visualization, and mantras, which could help me achieve my goals.

Although skeptical, I decided to try it to help me with competing, and to my surprise it worked! I was much more focused and calmer during competitions, which allowed me to rack up more wins.

So, what does this have to do with weight loss?

After retiring from competition, I put on some weight and couldn’t seem to get rid of it. Although dieting, and exercising like crazy, the weight just wouldn’t come off. Frustration set in! Then I remembered what my teacher said about mindset, and meditations and how it would help me achieve my goals. Having proof it worked before, I started to use those techniques for losing the weight.

Here’s what I did:
  • Every night before going to sleep, I would start with a breathing meditation - clearing my mind by focusing on my breathing, and visualizing myself getting thinner and looking ripped (it was the last thought on my mind before going to sleep).

  • Additionally, I created a “weight loss mantra” to say throughout the day. Mine was, “I am getting thinner, and constantly burning fat.”

Again, it worked! I lost 20 lbs. in about 2 months, and was able to keep it off!

So, what was really going on here? Can you really think yourself thin? Well, yes, but that’s not the whole story. While starting my weight loss journey using visualization and mantras, I also stopped the negative self-talk (calling myself “fat”, or saying “I can’t lose weight”), which helped my mindset to change!

My mind started thinking differently about junk foods, desserts, and overeating. Whereas previously thinking of them as rewards, I now started thinking of them as the enemy. Eating junk made me feel bad, like a punishment. They didn’t taste as good anymore, and made me feel bad when eating them.

Other things that I started doing automatically were:
  • No longer complaining about wanting a donut, or my favorite pizza, I just no longer wanted them.

  • Surrounded myself with others who wanted to lose weight also.

  • Created schedules so as not to miss workouts, and working out harder.

Instead of fighting myself all the time about dieting, there was a shift in my thinking. My mind was directing me towards weight loss effortlessly! What better way to reach your weight loss goals!

Try it out and if you have any questions, or would like help setting up your weight loss mindset plan contact me.

Here are some studies on the effectiveness of using proper mindset to help in weight loss:
  1. Effectiveness of mindfulness training and dietary regime on weight loss in obese people

  2. Functional imagery training versus motivational interviewing for weight loss: a randomized controlled trial of brief individual interventions for overweight and obesity

To learn more about how eating certain foods can promote your health and performance, get my book, The Short Fight, on Amazon at

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Stay Healthy,

Lawrence Castanon

Author, The Short Fight

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