The Connection Between Self-Care and Sustainable Weight Loss

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So far in this series, we’ve covered everything from lazy girl self-care to making exercise feel like self-care instead of torture. But let’s talk about something big—the connection between self-care and sustainable weight loss.

Because let’s be honest, most weight loss advice out there is absolute nonsense. It’s all about cutting carbs, punishing workouts, and stressing over every calorie. No wonder so many people end up quitting.

I know, because I’ve been there. I spent years stuck in restrictive diets, all-or-nothing thinking, and the binge-restrict cycle, convinced that losing weight meant I had to suffer for it. But when I finally stopped punishing myself and started looking after myself, everything changed. I lost over 80lbs through sustainable, realistic methods—no extreme diets, no miserable workouts, just small, consistent habits that actually made me feel good.

If you want to know exactly how I did it, you can read my full weight loss story here: How I Lost Over 80lbs: Tips for Starting a Weight Loss Journey

So if you’re tired of yo-yo dieting, all-or-nothing thinking, and constantly feeling like you’re failing, this one’s for you. Let’s talk about how self-care makes weight loss sustainable—without the stress, guilt, or burnout.

1. Weight Loss Without Self-Care = Guaranteed Burnout

For years, I thought weight loss had to be hard to be effective. I was either on a diet or completely off the rails—eating as little as possible, doing workouts I hated, and feeling guilty for every “bad” choice.

But here’s the truth: if your weight loss plan is built on restriction and punishment, it’s only a matter of time before you quit.

Here’s what happened when I finally started treating weight loss like self-care instead of self-punishment:

• I stopped forcing myself to do workouts I hated and found exercise I actually enjoyed (hello, running and weight training!).
• I ditched extreme diets and focused on eating in a way I could sustain for life.
• I stopped viewing setbacks as failures and learned how to bounce back without guilt.

If your approach makes you miserable, it’s not sustainable weight loss—it’s just another short-term fix that will eventually fail.

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2. Self-Care Keeps You Consistent (Without Relying on Motivation)

One of the biggest mindset shifts I had to make? Motivation is completely unreliable. You can’t expect to wake up every day feeling excited to eat healthy and work out. That’s just not how humans work.

Self-care is what kept me going even when motivation disappeared. I focused on:

• Making movement enjoyable, so I actually wanted to do it
• Eating balanced meals, so I wasn’t constantly hungry or craving junk
• Prioritising sleep, so I didn’t wake up exhausted and unmotivated
• Managing stress, so I stopped making choices out of boredom or emotion

Once I stopped treating weight loss like a short-term sprint and started treating it like a long-term self-care habit, it became second nature.

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3. Stress, Sleep & Cortisol—The Weight Loss Saboteurs

Let’s talk about the invisible weight loss killers—stress and lack of sleep.

I used to think weight loss was all about calories in, calories out, but the truth is, your body holds onto weight when it’s stressed and sleep-deprived.

When I was barely sleeping, skipping meals, and constantly stressed about food, my body clung to every pound. But when I started:

• Prioritising sleep (hello, actually having energy to move)
• Managing stress with mindfulness and movement
• Eating in a way that didn’t send my cortisol through the roof

…my body finally started working with me, not against me.

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4. Food Should Nourish You—Not Control You

For years, I was obsessed with food rules. I labelled foods as good or bad, convinced myself carbs were the enemy, and spent way too much time feeling guilty over what I ate.

But here’s what actually worked:

• Eating balanced meals that kept me full (protein, carbs, healthy fats, fibre)
• Stopping the binge-restrict cycle and allowing myself to eat without guilt
• Focusing on how food made me feel, rather than just the calories

Once I let go of food anxiety and all-or-nothing thinking, I actually started enjoying food again—while still losing weight.

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5. Exercise Should Feel Like Self-Care, Not Punishment

When I started my weight loss journey, I hated exercise. I thought it had to be miserable, painful, and exhausting. So, naturally, I avoided it.

Everything changed when I stopped forcing myself to do workouts I hated and started finding movement I enjoyed:

• Running—because I love the feeling of progress
• Weight training—because it makes me feel strong and capable
• Walking & hiking—because I actually enjoy it, instead of forcing myself to do HIIT

If your workouts make you dread movement, it’s time to change them.

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Final Thoughts: Weight Loss That Feels Good = Weight Loss That Lasts

The reason I kept failing at weight loss for years was because I treated it like a punishment. The reason I finally lost 80lbs and kept it off? I learned to take care of myself instead of punishing myself.

If you:

• Move in a way you enjoy
• Eat meals that nourish you and keep you full
• Prioritise rest and stress management
• Ditch the guilt and listen to your body

…then weight loss will take care of itself.

next up: How to prioritise yourself without feeling guilty—because self-care isn’t selfish, it’s necessary.

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