Right now, you may be wondering, “Why can’t I lose weight?”
For some, losing weight may seem like a never ending struggle, a revolving door of diets, counting macros and disappointment. With the current weight loss market being plagued with diet after diet full of promises to lose weight, you may have no idea where to turn and which diet to choose from. So naturally, you may be asking yourself, “What gives?”
Truth is, before you consider the next fad diet, before you even step on a scale, hoping to lose a size or two, there is something much more important to consider which may completely alter the course of your weight loss journey: your mindset about losing weight.
Believe it or not, diet and exercise aren’t the only factors that you must consider when starting a weight loss plan. Studies have shown that your mind can play a significant role in various factors of getting healthy such as a decrease in BMI, blood pressure and even weight loss.
How can you get in the proper mindset for weight loss?
If your mindset is so important for weight loss, how can you develop the right mindset to drop the pounds?
Here are three tips help you to get in the proper mindset for weight loss:
1. Practice Mindfulness
Mindfulness is state of being aware of being aware of the present. When practicing mindfulness, you are aware of your thoughts, your emotions and experiences that are currently happening around you.
How is mindfulness important for losing weight?
This study, which was presented at the European Congress on Obesity, reported weight loss of participants who practiced mindful eating. At the end of this study, Eat Smart, Move More, Weigh Less participants lost more weight than participants in the waitlist control group.
How can you practice mindful eating?
Here are 3 practical tips to practice mindful eating:
Take your time and ask yourself why you’re eating
A big part of mindful eating is asking yourself why you’re eating. Before you take a bit, pay attention to how your body feels. Are you feeling tired, your stomach growling or could you possibly just be bored? Make sure you’re eating because you’re hungry and not just because you are looking for a distraction.
Chew eat bite and savor your food
Believe it or not, chewing your food can have an impact on your weight loss. Don’t just shove food down your throat. Doing so can lead to improper digestion and possible overeating.
Eat without distractions
Who doesn’t like to grab a snack while you’re sitting in front of the tv watching Game of Thrones? Although eating while distracted is commonplace among most people, it could be adding inches to your waistline. Not paying attention to your food and how your body feels could prevent you from noticing cues that you’re full and should put down the fork.
2. Ask yourself why you want to lose the weight and find the right motivation
It’s important to sit down and ask yourself what is the real motivation for losing weight. Are you losing weight to please others, to please yourself, to fix yourself…why are you starting your weight loss journey?
The type of motivation that you have while losing weight tends to me more important than just being highly motivated. It is important that when you are losing weight, you should have autonomous motivation.
What is autonomous motivation? This means that your motivation should be related to your sense of self and values. Lose weight by doing something that you enjoy. When it feels like a chore, it’s more difficult to lose weight and the keeping the pounds off is less likely.
Get out a piece of paper and write down the reasons why you want to lose weight. Figure out which of your motivations is really just for you and you alone. Then find some activity that will allow you to not only have fun being active, but it helps you to achieve your goal.
3. Talk to Yourself Like You Would Talk to a Friend
Compassion (or the lack thereof) can affect your weight loss goals. Before you start on your journey, it’s very important to get out of the negative mindset of beating yourself up for making mistakes. It’s important to remember that everyone messes up sometime.
Some effects of negative self talk include overeating in an attempt to calm yourself down, stress, which will negatively affect your metabolism and cause it to slow down, and depression which can stop your body from losing the weight easily and cause you to stress eat.
Whenever you find you find yourself participating and negative self talk, try to follow these tips to transform your thinking:
Write down your negative thoughts
Whenever you notice yourself being critical, it’s a good idea to write your thoughts down. Keep a log writing two or three words about the situation. By writing things down, you pay more attention to where your mind is headed and allows you to get in the position to stand up to it.
Replace the critic
When you have a strong inner voice, it helps you to stop negative self-talk in its tracks. The way our brain works, we try to find evidence in our environment to support our beliefs about ourself. To stop supporting our negative critique, every time you find yourself saying bad things about yourself such as “I’m fat” or “I can’t do this,” talk back to it.
Replace the negative statement with something true instead and find things within your environment support it, such as “I am doing good because I worked out today.”