The Shift | Gary Foster

Summary of: The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss
By: Gary Foster


Embark on a transformative journey with ‘The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss’ by Gary Foster. Delve deep into the importance of not just what you eat, but also how you think. This book summary highlights seven crucial mindset shifts that will help you achieve sustainable weight loss. Learn the value of self-compassion, embracing positive thoughts, goal setting, leaning into your strengths, appreciating your body, seeking support, and finding happiness now. By comprehending and implementing these life-changing mindset changes, you will experience a positive effect on your overall well-being as well as your weight loss journey.

The Power of Mindset

The secret to achieving significant and sustainable weight loss lies not in what you eat but in how you think. Thoughts about your body and weight have a profound impact on your self-esteem and ideas about success and future. To attain lasting weight loss, you must change your mindset and let go of harmful patterns. This summary explores seven mindset shifts that can make all the difference. It also emphasizes the need for self-compassion and the inevitability of setbacks as part of the journey towards a healthier body and mindset.

Speak to Yourself with Kindness

The book emphasizes replacing harsh self-criticism with self-compassion in weight loss and other life challenges. It suggests practicing speaking to oneself with kindness through an exercise of imagining a conversation with a close friend in a similar situation. The book criticizes the society’s contemptuous view of overweight people and advocates for embracing oneself with love and compassion. The author shares an anecdote about a bride-to-be who felt beautiful until she overheard the store owner tell her mother that she needed a plus-size gown. The book suggests that harsh self-judgment leads to hopelessness and overlooks one’s wonderful qualities. The book encourages the readers to approach setbacks with self-compassion and recognize their capabilities and worthiness of change.

Embracing Positive Thinking

Negative thinking patterns are not useful and can negatively affect our actions, therefore embracing positive ways of thinking is crucial. In this book, the author highlights four types of negative thinking that can impede progress. The first is all-or-none thinking, the second is a negative filter, the third is the once-makes-always thought process, and the fourth is the don’t-worry-be-happy mindset. The fourth type is different from the others, as it involves individuals lacking a clear plan of action. Positive thinking involves focusing on doable actions and solutions, rather than catastrophizing. By recognizing and addressing negative thinking patterns, people can transform big thoughts into achievable actions.

The Power of How

Have you ever wondered if there’s a way to transform your thoughts into actionable goals? Look no further than the power of how. By asking yourself how something went well or how you can achieve a different outcome, you gain control over the result. This mindset shift is especially useful in goal setting; breaking down a broad statement into specific actions leaves no room for confusion or procrastination. By focusing on specific details, you can create step-by-step directions for your journey, whether it’s towards weight loss or any other goal. It’s not just about meeting a calorie count or a certain weight; the key is to instill habits that promote happiness and health. Creating habits that stick starts with identifying what change you want to make, assigning it a cue, and rewarding yourself for sticking with it. Ultimately, the power of how is about taking action and becoming a more fulfilled, healthier person.

Embracing Your Strengths for a Happier Life

Discovering and utilizing your strengths is crucial to living a happier and more fulfilled life. In this fourth mindset shift, the goal is to leverage your top strengths and think of them as superpowers to achieve your goals in weight loss and beyond.

The idea of being yourself may sound simple, but it can be a real challenge to identify and embrace your strengths. However, identifying your strengths is crucial to successful self-improvement. Dr. Christopher Peterson and Dr. Martin Seligman from Positive Psychology have compiled a list of 24 character strengths across six virtues for individuals to identify their strengths. These strengths can be found on

But, what if you’re not comfortable bragging about your strengths? Try thinking about your friend’s strengths and how they are awesome. This exercise can help you identify your own strengths. Leaning into your strengths can be instrumental in your weight loss journey and beyond. You can use your love for learning to research new recipes or exercises. Additionally, your creativity and kindness can come together to create menus that you can share with friends who are on the same weight-loss journey as you.

The beauty of this step is that it doesn’t just help you on your weight-loss journey. Instead, it leads to a happier and organized life in general. Setting goals with your strengths in mind leads to self-confidence, enjoyment, and ultimately, success in achieving your goals. Therefore, discovering and utilizing your strengths can be the secret to living a happier and more fulfilled life.

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