Positive psychology tools to support your weight loss journey


4 minutes

04 April 2023

Couple have a laugh while eating healthy food

How we eat and how we move are key to losing weight. But did you know that your thoughts and beliefs can be important too?

Combining the right mindset with the right habits can set you up for weight loss success. Here we explore how kindness, gratitude, and managing your stress can help with sticking to goals and feeling positive.

In this article

The importance of mindset when starting on a weight loss journey

When it comes to losing weight, many people focus on the change in their appearance, the way their clothes fit and the number on the scales. But research shows that focusing on your mental wellbeing can impact your weight loss too.

Studies show that people who use positive self-talk1 and thoughts are more successful at losing weight. They find it easier to get back on track after minor lapses and make better food choices2 at mealtimes.

So, how can we help?

The CSIRO Total Wellbeing Diet Premium Program takes the guesswork out of successful weight loss – and provides you with the amazing tool of nutrition knowledge.

The program aims to help you effectively maintain a balance of physical wellbeing and psychological wellbeing to help you achieve your goals. Participants have said they experienced a boost in self-confidence, satisfaction, and mood through the program.

Positive psychology tools

The program features positive psychology tools backed by science. Using research-based evidence3, the three-pronged approach is designed to boost your wellbeing:

  • Kindness – performing acts of kindness is proven to improve wellbeing
  • Gratitude – reflecting on things you’re thankful for can increase happiness
  • Best possible self – forecasting the type of life you wish to have in the future can boost optimism and motivation

Staying motivated

Weight loss journeys aren’t always easy. It’s natural to hit a few bumps along the way. But don’t despair. This is all totally normal.

Here are some things you can do to get your motivation back on track:

  1. Revisit your goals

    Think about the reasons why you started on your weight loss journey. Was it to fit into last summer’s clothes, be more active with the kids or improve your overall wellbeing? Whatever the reason, writing down your goals can help keep you set on your path.

  2. Track your weight loss differently

    Jumping on the scales each day is tempting. But when we don’t see the result we want, it can be disheartening.

    Rather than doing a daily weigh-in, weigh yourself once a week.

  3. Manage stress

    Many people reach for food as comfort in times of stress. Rather than do this, learn some stress management techniques such as:

    • Meditating
    • Going for a walk
    • Playing a board game
    • Exercising
    • Journaling
    • Catching up with a friend
  4. Mix things up

    Don’t be disheartened by a lack of progress. Think about how you can mix things up next week. Perhaps you could try a new exercise, start tracking your food or focus on a better nights rest.

  5. Reward yourself

    It’s important to recognise and reward yourself when you reach a milestone. It’s a good reminder that the hard work is worth it. Rewards might include:

    • A break away
    • A trip to your local art gallery
    • A massage
    • A hair cut
    • Some new exercise equipment.

Should I nominate someone to be my support person?

Having some ‘cheerleaders’ behind you can be helpful for long term weight loss. Whether it’s a family member, friend, co-worker or gym buddy, these people can help you stay motivated to reach your goals.

The CSIRO Total Wellbeing Diet has an active, supportive Facebook group with a wonderful community vibe. Some of the most successful members are connecting with the community at least 3 times a month.

The program is also supported by online Health Coaches who are Accredited Practising Dietitians that provide specialised advice to help you overcome barriers to weight loss. In the two online coaching sessions included in the program, they can also talk to you about coping mechanisms and provide you with additional support.

Am I eligible to claim the CSIRO Total Wellbeing Premium Program Diet with HBF?

The CSIRO Total Wellbeing Diet Premium Program is an HBF Healthy Living Program and available to members who hold the right extras cover, and also meet the program’s criteria, decided on by dieticians and CSIRO experts.

Keen to learn more? Take the quiz to discover how mindset and motivation can help boost your weight loss journey,

A quick recipe from the CSIRO Total Wellbeing Diet Program

The Berry-Bran Breakfast Smoothie

Serves: 1
Prep time: 5 minutes
Refrigeration time: 30 minutes


  • 150g mixed berries or blueberries (fresh or frozen)
  • 60g Wheat Bran flakes with Sultanas
  • 2 cups of low-fat milk or milk alternative of choice (almond milk is great!)
  • 7g of toasted almonds on top


  1. Blend all ingredients, except almonds, together until smooth
  2. Top with toasted almonds

TIP: Using frozen berries will give you a nice cold smoothie, if you like it cold - add a small handful of ice to your blender.

Explore the program

Managing type 2 diabetes?

Check if you are eligible for the fully covered* Total Wellbeing Lifestyle Plan program.

Find out more


  1. 1Wiley Online Library – Behavioral and Psychological Strategies of Long-Term Weight Loss Maintainers in a Widely Available Weight Management Program
  2. 2National Library of Medicine – Health, pleasure and fullness: changing mindset affects brain responses and portion size selection in adults with overweight and obesity
  3. 3Total Wellbeing Diet – Mental Wellbeing


This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.

Benefits for Healthy Living Programs are payable up to applicable annual limits and sub-limits for members who hold an eligible level of HBF extras cover and meet the Program’s eligibility criteria, where applicable. Some out-of-pocket costs may apply. Waiting periods and other terms and conditions may apply.

*HBF health support programs are fully-covered for members who hold an eligible level of HBF hospital cover and meet the program eligibility criteria. Members may only participate in each HBF health support program once per lifetime. To be eligible for the CSIRO Total Wellbeing Lifestyle Plan all relevant waiting periods have been served and a BMI ≥30 and are managing type 2 diabetes. This will be identified during your Health Care Assessment with a Registered Nurse during your eligibility screening. Additional eligibility may apply.