How To Manifest Weight Loss From Dream Body, to Reality (5 Steps)

Weight Loss & Diets | Written by Nathan Petitpas | Updated on 19 June 2024

A woman using a magnet to attract and manifest positivity or fulfillment.

To some, “manifesting” the future may seem occult, mystical, or even impossible, but to others, it’s just common sense. Thoughts are powerful. When you focus on positive and empowering thoughts, you’re more likely to achieve your goals.

Manifesting can help you achieve various professional and personal objectives, and manifesting weight loss can also lead to fruitful returns. Below, you can discover how to manifest weight loss step-by-step, including setting clear intentions, using affirmations, overcoming limiting beliefs, and beyond.

How Manifestation & The Law of Attraction Work

The law of attraction states that the universe is made up of endless energy, and human beings are inextricably connected to all of the energies of the universe. Because of this connection, the universe will respond to each person’s thoughts, beliefs, feelings, and actions – similar to mirror reflection.

The law of attraction suggests that if you believe you are unlikeable, unattractive, and unsatisfied, you will be. If you believe and manifest that you are happy, confident, and fulfilled, then you are! Simply telling yourself that you can complete a 30-day weight loss challenge can make it more achievable. The messages we send out into the universe will become reality, because we attract the same type of energy (AKA “vibrations”) that we release into the world.

Origins of the Law of Attraction

You can find proponents of the law of attraction throughout human history. It appears frequently in religion: “And all things, whatsoever you shall ask in prayer, believing, you shall receive” (Matthew 21:22). Buddha also emphasized that our thoughts are essential to our success. The Handbook of Spiritualism and Channeling points to the New Thought movement in the 19th century, when leaders like Emma Curtis Hopkins said “There is good for me, and I ought to have it,” and William Walker Atkinson proclaimed: “Strong expectancy is a powerful magnet” [1].

More recently, the early 2000s book The Secret brought the law of attraction back into the spotlight. In this global bestseller, Rhonda Byrne explained that the law of attraction is powerful and prevalent, and in order to use it, you must think about what you want, not what you want to avoid. According to the book, you must ask, believe, and receive [2].

What Areas are Affected by the Law of Attraction?

According to the supporters of the law of attraction, the core areas affected by the law include:

  • Health
  • Finance
  • Relationships
  • Ambitions

Weight loss falls under two categories: health and ambitions. With a little help from the law of attraction, achieving weight loss can be second nature.

It makes sense – our health is directly influenced by our thoughts and attitude. Negative emotions can make a person sick, whereas positive emotions can cure disease [3]. If you believe you can become healthy, fit, and skinny, you are more likely to achieve your goals.

Fighting Negative Thoughts

Most humans have anywhere from 2,000 to 3,000 negative thoughts a day [4]. The law of attraction states that you should not suppress your negative emotions or act as if they don’t bother you. After considering the source of the thoughts and addressing it, try to release negative emotions and replace them with positive ones.

Here are a few negative emotions to avoid when you’re trying to manifest weight loss:

  • Doubt
  • Guilt
  • Approval-seeking
  • Fear
  • Clinging to the past
  • Lack of self-love

We attract whatever we are thinking and feeling, so it is essential to reprogram our thought patterns before achieving weight loss and you can do so with a few easy steps.

Steps To Manifesting Weight Loss

You can use the law of attraction to manifest weight loss and get better results.

Remember, you’ll be most successful by combining thought with action. For example, manifest that you enjoy eating healthy foods, and then fill the fridge with healthy foods you enjoy. You can also manifest that you’re fit and active and then begin a 6-day workout routine or go on a walk with a friend.

Step-by-step, here’s what you need to do to manifest weight loss, including setting clear intentions, speaking them into reality, trusting your inner voice, and overcoming limiting beliefs.

Set Clear & Positive Intentions

The text you got this written in chalk on concrete to symbolize instilling a positive mindset.

Step one of your weight loss manifestation journey is setting your intentions.

Get clear on what you want. Consider whether losing five pounds for increased clothing confidence or cutting 50% of processed foods from your diet to prevent disease holds more significance to you.

Additional factors to contemplate before achieving weight loss for yourself include:

  • Whether achieving this goal will lead to long-term happiness
  • Whether the chosen path aligns with your intuition
  • Whether external influences are affecting your decision-making

Don’t forget: positivity goes hand-in-hand with the law of attraction, so set hopeful intentions. This may be because someone with a positive attitude is more likely to notice successful manifestations or because a positive mindset keeps a person motivated.

Speak it Into Reality

Once you’re clear on your intentions, it’s time to manifest weight loss by speaking it into reality.

How to form an affirmation: Say an affirmation as if you’ve already achieved it. For example, you should say “I feel fit and confident,” instead of “I hope I’ll lose weight soon.” Your affirmation should evoke passion and motivation.

How to use affirmations: There are many ways you can employ affirmations to successfully manifest weight loss.

  • Write them down 5 times each day
  • Say them out loud to yourself each morning
  • Write them on sticky notes and put them somewhere you’ll see them often
  • Meditate on them for 3 minutes
  • Have a friend text them to you periodically
  • Listen to relaxing self-hypnosis affirmations on YouTube

Find the routine that works for you, but you must be consistent to manifest weight loss.

Consider the effectiveness of affirmations. Affirmations are powerful. The Reticular Activating System (RAS) in the brain takes the words that we repeat to ourselves and makes them part of our identity. Research proves that there are primary pathways associated with self-affirmation in the reward/valuation regions of the brain. Self-affirmations have been proven to restore self-confidence and self-worth by allowing individuals to reflect on their core values [5].

Believe in Yourself & Your Inner Voice

In order to manifest weight loss, you have to believe the process can work. That means you have to trust your own voice.

Your inner voice is your innate intelligence. Close your eyes and consider a challenge you are facing or a question you have. Now imagine taking that concern to a wise mentor – you can invent the perfect mentor or model them after a wise person you know. Finally, imagine how the perfect mentor would respond to your concern. That’s your inner voice.

Getting in tune with your inner voice can help you eat intuitively, stay on track with your weight loss goals, and keep a positive mindset. If you’re not sure where to start, here are a few ways you can start tapping into your inner voice:

  1. Lighten your load. If your daily schedule is nonstop, you won’t have time to experience your feelings, your thoughts, or your true self. Remove a few things from your daily schedule and make space for your inner voice to come through.
  2. Journal. Writing is a helpful way to get you in touch with your inner voice. It forces vulnerability and creates a safe place for expression.
  3. Practice. Take a few quiet minutes to tap into your inner voice each day. You can also practice your listening skills with your family, friends, and coworkers and then apply the same practices with yourself.

When you trust your inner voice, you’ll believe in yourself. If you’re still having trouble believing in yourself, try the following:

Affirm self-belief: Tell yourself things like “I am a person who prioritizes my health,” “I am a person who sees exercise as a non-negotiable part of my routine,” and “I am a person who can out-plan temptations.”

Record daily wins: Each day, write your daily wins in a journal. It might be as simple as “I said no to the chips at work.” You’ll be surprised how much recording your daily wins will change your self-perception.

Visualize Weight Loss in 5 Simple Steps

Prepare to elevate your use of affirmations.

Visualization is a performance improvement technique that involves “programming” body and mind to respond optimally in a given situation. Imagery, or visualization, has become one of the most popular psychological techniques to improve performance in sports or professional settings, and it can absolutely work for weight loss.

Studies have shown that visualization can heighten athletic performance. When athletes create and mentally review vivid, specific images of success, they seem to be more likely to perform well than athletes who do not practice visualization [6].

Visualization should be a part of your plan to manifest weight loss. Here are some things you might visualize or manifest to lose weight:

  • Your ideal body – a flat stomach, toned arms, muscular legs, etc.
  • Eating and enjoying fresh fruits and vegetables
  • Running around, healthy and strong with your children in x years

Here’s how to get started with visualization:

  1. Write down your goal in detail, engaging all 5 senses.
  2. Imagine the emotion attached to the vision.
  3. Take small actions each day to bring you closer to your vision.
  4. Learn more about your vision by talking to experts, taking a class, or reading a book.
  5. Make the time each day to visualize –10 minutes before you go to bed or when you first wake up.

Visualization is similar to affirmations, but it involves envisioning and experiencing your goals, not just repeating the words. Visualize weight loss and use affirmations to increase your chance of success.

Manifesting Weight Loss and Try Law of Attraction Affirmations

A woman practicing yoga manifestations through yoga and mindfulness.

Now that you have an understanding of how your subconscious affects your reality, it’s time to employ some manifestations and affirmations in your daily life. Here are some examples to get you started.

  • I love my body and take good care of it.
  • Everything I eat nourishes my body and brain.
  • Food is medicine. The food I eat prevents disease.
  • Every day I am getting closer to my ideal body.
  • I love the feeling that exercise gives me.
  • I’m not afraid to say no when I need to.
  • I am thin, fit, healthy, and strong.

When you write your affirmations for dream body, be specific and true to yourself. If you’re having trouble believing in your own affirmations, you need to tackle those limiting beliefs.

Overcome Limiting Beliefs

The last step before you can manifest weight loss is overcoming limiting beliefs. Even if you’re using the right affirmations, if you don’t believe in them, negative energy will continue to flow.

Evidence on the impact of negative emotions suggests that they are detrimental to motivation, performance, and learning [7]. Don’t tell yourself “I’m too weak for this,” or “I’ll never be able to achieve that.” These limiting beliefs are poison, and they’ll keep us from weight loss success.

Here are some steps you should take to banish any beliefs that are holding you back:

  1. Identify the limiting beliefs.
  2. Recognize that it is just a belief and not reality.
  3. Challenge your belief. (Locate the supporting facts and determine if there is any evidence contradicting your belief.)
  4. Recognize the damaging consequences of your belief.
  5. CHOOSE to adopt a new belief.
  6. Start to exercise that belief.
  7. Repeat your new belief to yourself regularly.

Challenging limiting beliefs is essential not just for weight loss, but for every aspect of your personal growth. You are the architect of your life.

It All Starts in the Mind

If you’ve tried and failed to lose weight in the past, it’s time to consider your foundation – your thoughts and beliefs. It’s time to examine your negative thoughts and replace them with uplifting weight loss affirmations and visualizations. Most importantly, you must believe in your own power to make success happen.

Solidify the reality that manifesting weight loss is possible. Once you figure out how to manifest weight loss, you can pair positive thinking with positive change. While manifestation is not magic, it is certainly powerful, and will certainly help you to jump start weight loss.


[1] Guttierez, C. (2020). Handbook of Spiritualism and Channeling. Brill.

[2] Byrne, R. (2008). The Secret Daily Teachings. Adfo Books.


[4] Mullins, E. (2008, August). The Process of the Law of Attraction And The 3rd Law, Law of Allowing. University of Wisconsin-Stout.

[5] Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2015). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621–629.

[6] Blankert, T., & Hamstra, M. R. W. (2016). Imagining Success: Multiple Achievement Goals and the Effectiveness of Imagery. Basic and Applied Social Psychology, 39(1), 60–67.

[7] Rowe, A., & Fitness, J. (2018). Understanding the Role of Negative Emotions in Adult Learning and Achievement: A Social Functional Perspective. Behavioral Sciences, 8(2), 27.

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.