Losing weight and maintaining your goal weight may be one of life’s biggest challenges. It’s why it’s a multi-billion dollar industry. There are no magic diet pills, trending diets or the latest exercise craze that work long term.
The most important factor in weight loss and maintenance is mindset.
Unfortunately, most people start a diet with the mindset of wanting to "fix" themselves, having negative thoughts about themselves and beating themselves up. They jump into diets and exercise plans unhappy with themselves, all the while pinching their "trouble" spots, calling themselves "fat" and feeling altogether less-than rather than focusing on the good that can come from weight loss. Being proud of themselves for taking the first step to better health.
Let’s look at some ways to gain a positive mindset.
1. Clarify Your Why
What is motivating you to lose weight? Ask yourself:
o What benefits will I receive by dieting and losing weight?
o What negatives could come if I don’t change my diet?
A lot of people will put appearance as the first benefit but research shows health related outcomes and non-scale victories (NSV) work better for long term success. Think about having more energy, more mobility, less joint pain, reversing metabolic syndrome, improving heart health, reducing medications, better sleep and a better mood to name some.
2. Educate Yourself
Read educational and inspiring books, listen to or watch podcasts such as The Life Possible Podcast which spotlights and interviews successful clients, coaches, and clinic owners who have had life-changing experiences Powered by the Ideal Protein Protocol (https://www.youtube.com/channel/UC2VRAtGPyuY34sDrSZ-3oCQ/videos) talk to your coach and ask questions. The more you know, the better you do.
3. Practice Mindful Decision Making
Sometimes called mindful eating or intuitive eating, pay attention to better understand your eating patterns and emotions. Along with your food journal, have a journal that keeps track of your emotions around eating, this will help you create a conscious connection between your thoughts and decisions, and better understand why you were reaching for the unhealthy options in the first place.
4. Set Short Term Goals
Setting a big goal for yourself is great but can sometimes be overwhelming because of the length of time it might take. Breaking your big goal into smaller attainable tasks can make the journey easier. Decide each week to have a perfect week with eating the sheet, taking your supplements and drinking 2 litres of water daily. Have mini weight loss goals, celebrate every 10 pounds!
5. Rethink Rewards and Punishments
Making healthy choices is a way of practicing self-care. Food is not a reward, dieting and moderate exercise are not punishment. They are both ways of caring for your body and helping you feel your best. You deserve both.
No matter how much you want to lose weight and get fit, if you’re always resenting the process it will be a struggle to be successful. Eventually you will wind up cheating on the diet. Next time you are feeling deprived, take a minute and access whether it is a realistic interpretation of the facts.
Think of your journey as a gift and be proud and excited to see your great results each week!
6. What if you slip up?
Sometimes life happens and you slip up. Make sure to STOP. It’s easy to beat yourself up and think to yourself “I blew it so I’ll just keep eating”. Minimize the damage, tell yourself that you are okay and get back on track. Remind yourself of all the good work you’ve put in.
In conclusion, it’s important to recognize how important mindset is when you are taking on a new diet. A healthy mindset helps you win over cravings, deprivation and start anew after a setback.