Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

11 Ways to Better Your Mindset for Weight Loss

Diet and exercise are key for weight loss, but so is getting in the right mindset. From exploring emotions to preparing a game plan, learn how to train your mind to lose weight.

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Diet and exercise are well-known fundamentals to shed those unwanted pounds. This leads people to confide in nutrition and fitness advice when embarking on their weight loss journey.

But diet and exercise is only half the battle. Combating against a destructive mind is key for long-term weight loss success.

So if you are finding yourself at a mental war, find out how to train your mind to lose weight.

11 Ways to Shift and Change Your Mindset for Weight Loss

From exploring emotions to preparing a game plan, use these psychological tricks to lose weight once and for all.

1. Thoroughly Explore Your Deepest Emotions

Whether triggered by work conflicts or harmful relationships, our deepest emotions can be tarnishing energy and motivation and heightening stress. Alas, these emotions can impede health goals.

Nonetheless, such feelings are likely to subside. Results can flourish when exploring the deepest emotions and managing the root causes of them.

"Get the mind right and the body will follow" bares much truth for success in your weight loss goals!

2. Reframe Your Goals

A positive mindset towards a healthy lifestyle can naturally result in weight loss. So, reframe your goals towards health rather than fixating on the number on the scale.

For instance, make a goal towards eating habits such as aiming for fruit and veggie intake to five servings a day. And beyond food choices, aim for 30 minutes of exercise on a daily basis.

Ideally, too, goals should be small, sustainable, and within your control.

3. Prepare a Personal Game Plan

A vision remains stagnant without the preparation of a personal game plan.

So, how will you make your vision a reality? What sort of skills do you need for a follow-through? What about potential barriers that may stand in your way?

These are the sort of questions you should be answering to craft your very own game plan.

4. Unleash Anxiety and Fear

And speaking of barriers, fear and anxiety may be the largest and hold you back from any goal. They can ultimately withhold your fullest potential.

In fact, constant worry may be restricting you in your comfort zone, even prohibiting you from heading to the gym. While it does require mental strength, unleashing anxiety surfaces freedom and confidence in all facets of life, including weight loss journeys.

5. Challenge Yourself

Challenges are essentially what helps us change and improve both physically and mentally. And there is much true to, "If it doesn't challenge you, it doesn't change you."

Challenging yourself also helps unleash anxiety and fear, as overcoming obstacles can inspire motivation and foster a more "can-do" attitude.

Ways to challenge yourself include signing up for a race or taking on a work challenge.

6. Stop Comparing Yourself to Others

Although modeling and looking to others can spark motivation, constantly comparing yourself to others can tarnish a positive mindset.

Comparing yourself can be mentally destructive. It stalls personal progress by taking up precious energy and time that should be spent on yourself.

So remember, this is your weight loss and journey and everyone gets their own unique results at their own pace. Ultimately, take action in things you love to do and what makes you happy.

7. Immerse Yourself With Positive People

Connecting with more optimistic people can inspire and strengthen a mindset regarding a healthy lifestyle. So immerse yourself with others with that spark positivity, including a lifelong friend, family member, or coworker.

Confide in people embarking on a weight loss journey for extra motivation and encouragement as well. This may include an online community or local support group.

8. And Positive Thoughts

We truly can be our toughest critics. So, start thinking and talking to yourself more positively rather than allowing negative thoughts to flood the mind.

Increase positivity within by talking to yourself like you would a close friend or family member. Notice three positive behaviors and actions throughout the day as well.

It is likewise important to identify and notice negativity when thinking or acting negatively. Doing so allows you to determine a baseline and make room for change.

Writing down such feelings can help you notice these negativities. You may also potentially pattern reduced negative thoughts and observe more positive affirmations.

9. Modify Your View of Rewards and Punishments

If wondering how to get into a healthy eating mindset, investigate and modify how you view rewards and punishments.

For instance, viewing food as a reward and exercise as punishment is likely to deter weight loss efforts. It can also create harmful relationships when it comes to what you view as "healthy" and even make you feel guilty.

Start viewing food as the fuel your body needs to function at its prime. Also, recognize exercise keeps the body strong and vigor to lead a long and active life with your loved ones.

10. Practice Meditation and Mindfulness

The mind is a muscle that can be strengthened. But instead of building strength with weight and resistant training, train your brain by meditating and being more mindful.

The practice of meditation dominoes immediate benefits, including greater feelings of well-being and lower levels of stress and anxiety. Likewise, mindfulness reduces stress.

Meditation eventually rewires and restructures the brain from a negative mindset to a more positive mindset. A study published in Proceedings of the National Academy of Sciences found meditation can change the brain in just 11 hours.

11. Stay Consistent

A progressive mindset is not exactly "all" nor is it "nothing." Instead, embrace the good, the bad, and everything far and in between on a continuous basis.

That being said, stay consistent with your plan and adjust as needed. And ultimately, enjoy your journey towards not only weight loss, but to a happier, healthier life!

Written By Sydney Lappe, MS, RDN. Published on November 07, 2012. Updated on September 26, 2019.

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