The Shift audiobook cover - 7 Powerful Mindset Changes for Lasting Weight Loss

The Shift

7 Powerful Mindset Changes for Lasting Weight Loss

Gary Foster

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Health & Nutrition

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The Shift
Core Philosophy+
Shift 1: Self-Compassion+
Shift 2: Clear Negative Thoughts+
Shift 3: Goal Setting+
Shift 4: Leverage Strengths+
Shift 5: Appreciate Your Body+
Shift 6: Ask for Help+
Shift 7: Choose Happiness Now+

Quiz — Test Your Understanding

Question 1 of 9
According to the author, what is the most critical factor for achieving significant and sustainable weight loss?
  • A. Choosing the right nutritional diet plan
  • B. Altering your mindset and thoughts
  • C. Eliminating all processed foods from your home
  • D. Exercising vigorously for at least 30 minutes a day
Question 2 of 9
How does the author suggest you should respond when you experience a setback, such as eating an ice cream sundae?
  • A. Punish yourself with a stricter diet the following day
  • B. Accept that you 'cheated' and vow to start over next week
  • C. Speak to yourself with the same kindness you would offer a close friend
  • D. Ignore the setback completely so you don't feel guilty
Question 3 of 9
Which of the following is an example of the 'once-makes-always' type of negative thinking?
  • A. 'I ate one slice of cake, so my entire day of dieting is ruined.'
  • B. 'I forgot to pack my breakfast today, which means I am too disorganized to ever reach my goals.'
  • C. 'I will just get back on the exercise wagon next week, no need to plan it out.'
  • D. 'I enjoyed my workout, but the music was bad, so the whole gym experience was terrible.'
Question 4 of 9
What is the primary problem with the 'don't-worry-be-happy' mindset during a weight-loss journey?
  • A. It focuses too much on catastrophizing small mistakes.
  • B. It leads to an unhealthy obsession with perfectionism.
  • C. It relies on confidence to overcome setbacks but lacks a specific, clear plan of action.
  • D. It causes people to ignore their genetic predispositions to weight gain.
Question 5 of 9
When setting goals, why does the author emphasize asking the question 'how'?
  • A. It helps calculate the exact number of calories needed for weight loss.
  • B. It transforms broad intentions into clear, specific, and actionable plans.
  • C. It forces you to identify the root psychological cause of your weight gain.
  • D. It allows you to compare your progress with others on the same journey.
Question 6 of 9
How does the author recommend utilizing your personal 'superpowers' or character strengths?
  • A. By using them to show off to friends who are struggling with their weight.
  • B. By leveraging them to research recipes, create menus, and build confidence in your journey.
  • C. By focusing on them so much that you completely ignore your personal weaknesses.
  • D. By replacing physical exercise with mental exercises that build these strengths.
Question 7 of 9
According to the text, what percentage of the variation in body weight is determined by genetics rather than what is on your plate?
  • A. 10 to 20 percent
  • B. 25 to 35 percent
  • C. 40 to 79 percent
  • D. 80 to 95 percent
Question 8 of 9
What is the author's advice for dealing with friends or family members who act as 'saboteurs' to your weight-loss goals?
  • A. Cut them out of your life entirely until you reach your goal weight.
  • B. Ignore their comments and silently use them as motivation to succeed.
  • C. Call them out, ask why they are saying those things, and suggest a more helpful approach.
  • D. Retaliate by pointing out their personal flaws and insecurities.
Question 9 of 9
What is the author's perspective on the relationship between happiness and weight loss?
  • A. True happiness can only be achieved once you hit your target weight.
  • B. Happiness is a choice you can make right now through gratitude, which ultimately supports your weight-loss goals.
  • C. Focusing on happiness distracts you from the discipline required to lose weight.
  • D. Weight loss automatically guarantees a happier, more fulfilled life.

The Shift — Full Chapter Overview

The Shift Summary & Overview

The Shift (2021) breaks down how to achieve weight loss by shifting your mindset. By changing the way you think about yourself and your body, you can set into motion incredible changes that can alter not just your body, but also your sense of self, happiness, and self-worth.

Who Should Listen to The Shift?

  • Weight-loss seekers
  • People who want to improve their self-esteem
  • Supporters of a loved one who wants to lose weight

About the Author: Gary Foster

Gary Foster teaches psychology in psychiatry at the University of Pennsylvania and is also the chief science officer at WW (formerly known as Weight Watchers). He’s the author of more than 200 articles and three books about the treatment of obesity.

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