Welcome back!

If you’re listening to this episode with a little food guilt, regret, or that familiar “I blew it” feeling after a holiday or big weekend — this one is for you.

Today’s episode is all about gratitude — and not in a fluffy, surface-level way. We’re talking about how gratitude plays a real, evidence-based role in sustainable weight loss, habit consistency, and how you respond after an off-track moment.

After events like Thanksgiving (or honestly, any time we feel out of control around food), we usually hit a crossroads:

• We spiral into shame and say “forget it until January,” or
• We choose grace + gratitude and keep moving forward

I walk you through why gratitude can help quiet guilt, reduce body shame, and create the mental foundation you need to stay consistent — even when things don’t go perfectly.

In this episode, we cover:

• Why guilt, shame, and disappointment after eating don’t help you change — but gratitude can
• How gratitude improves mental health, making it easier to stick with nutrition and healthy habits
• The connection between gratitude, body image, and reduced internalized weight bias
• How gratitude can reduce emotional eating and food noise
• Why gratitude supports more than just food choices — including sleep, stress, mood, and overall wellness
• Simple ways to start a gratitude practice without journaling pages and pages
• How to include your body and past food choices in your gratitude practice (yes, even the ones you regret)

Gratitude isn’t a magic pill — but it helps build the mental, emotional, physical, and spiritual foundation that makes sustainable weight loss far more likely.

Your takeaway challenge:

Start today. Grab a notebook, your phone, or even a paper towel, and write down 1–5 things you’re grateful for. If you can, include:

• Your body (what it allows you to do)
• A lesson learned from a food choice
• A moment, person, or experience from the holiday

Repeat this daily — not to be perfect, but to build resilience, self-compassion, and consistency.

Links to references cited in this episode:

The effects of gratitude interventions: a systematic review and meta-analysis - PMC

An attitude of gratitude: The effects of body-focused gratitude on weight bias internalization and body image - PubMed

The Role of Emotion Regulation in Body-Focused Gratitude: Impacts on Well-Being, Body Compassion, and Behavioural Intentions | International Journal of Applied Positive Psychology

Gratitude facilitates healthy eating behavior in adolescents and young adults - ScienceDirect

Can Gratitude Help Us Lose Weight? | Psychology Today

Health benefits of gratitude | UCLA Health

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