Mind the mind
Beyond nutrition and exercise, there is another component that is essential to achieving success in weight loss and living a more healthy life. This is your mindset - and your mindset matters! Interested in knowing more? Keep on reading the information below.
Mindset matters!
Changing your mindset is essential for achieving long-term weight loss success. It is important that you are in the right headspace when you are trying to lose weight. Mindset is key, because it will carry you through when the going gets tough.
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What does this mean? Well, think back to past times when you attempted to lose weight. How did you feel? Did you think you could do it? Were you discouraged by a slow scale? What kind of things did you tell yourself? While this may seem trivial, it’s not!
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How we speak to ourselves, directly impacts our actions and in turn, produces our results. For example, if you wake up one morning, hop on the scale, and see a higher number than you expected, what do you think would happen?
With the typical “dieter’s mindset,” you might be discouraged and think something like: “I am never going to reach my goal weight.” This thought produces a feeling of failure, which isn’t very encouraging. As you move through your day and carry this feeling with you, it could impact your decisions and make you decide to throw in the towel, thinking that eating healthy is “pointless” since the scale isn’t moving anyway.
In this case, the thought of never reaching your goal produced the feeling of failure, which actually influenced your actions to throw healthy eating out the window. But what if you had a different thought?
What if you look at the process by thinking of learning something new every day? For example: “This is just a moment in time and will not determine my long-term success. I am working towards my goals every day.” Such a thought might lead you to feel more encouraged, and encouraged people tend to make better choices.
The thought of working towards your goal - regardless of ups and downs - leads to feeling encouraged, which will prompt you to act in a consitent way that supports you in reaching goals.
The following tips might help you:
01. Redirect your focus
When trying to lose weight try to focus on improving your nutrition/lifestyle to get a better overall health or reduce disease risk. There are many ways to do this, one way is by journaling. Think about some of the other motivating factors in your life. This might be to improve health markers, have enough energy to play with your kids, have more self-confidence, or simply promote longevity. Whatever it is, think about some things that are important to you and spend some time journaling about why these things matter. On days when you’re feeling less than motivated to stick with your health plan, look back at this list and reflect on why you should keep moving forward.
02. Consistency is key
Weight loss and living healthy is not a linear process. You are going to hit roadblocks and hiccups, but what is important is that you keep showing up. When these bumps in the road occur, it’s important to remember that you’re still on track. Keep moving one small step closer to your goal every day through consistent action. Some small steps you could consider adding to your routine might include:​
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Trying 1 new vegetable every week;
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Drinking enough water for your body daily;​
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Going for a 10-minute walk in the morning and the evening.
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These actions may seem small, but consistent, small steps are far more effective than inconsistent sprints toward your goal.
03. Sleep is a priority
Many people who are trying to lose weight lead busy lives - from running a family to working a job. Often, sleep is neglected and deemed unimportant. However, sleep is extremely important for proper muscle recovery, digestion, blood sugars, blood pressure etcetera, which aid in weight loss. Make sleep a priority in your life by getting in the habit of a nightly wind-down routine. Great things to add to your routine might include:​
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Turn off the screens half an hour before going to bed (T.V, phone, computer, etc)​;
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Do some light stretching before bed;
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Enjoying a warm cup of herbal tea​;
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Read for 10-20 minutes;
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Take a bath before bed​;
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Do some prayers, meditation or breathing exercises.
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Taking a few minutes to do one (or all) of these things can help promote restful sleep. It can be tempting to stay up late, but make it a priority to properly wind down before bed and give your body the proper rest and repair it needs to function at its best.
04. Think about your future
While it is important to have short-term goals when trying to lose weight, it is equally important to keep the end goal in mind. Picture “the you” that you want to be, and every time you struggle picture your end goal to motivate you. This “future version” of yourself can be wildly motivating to help you push through tough days. Some things to visualize include:
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How will life be different when you reach your goal?
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How will this “future you” eat, move and take care of themselves?
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How do you speak to yourself?
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What is important to you?
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Asking yourself these questions and journaling about them is a wonderful way to connect the present to your future. Recognizing the differences you are working towards and beginning to embody these actions now will set you up for success.
05. Practice joyful movement
Exercise is a great addition for weight loss, yet many people find themselves doing workouts purely for the intensity or calorie burn they provide. This can lead to exercise burnout. Instead, it is important to find an exercise that makes you happy and that you enjoy doing! Think about some possible forms of exercise that you’d actually like to do regularly. Here are some ideas to get you started:
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Walking & calling a friend;
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Pilates, yoga, or strength training classes (in-person or online);
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Walk or cycle to work or friends;
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Bike riding, hiking, swimming.
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These are all wonderful forms of exercise. Anything that gets you outside and enjoying the fresh air is a definite bonus!
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06. Move past the 'all or nothing' mindset
This mentality is extremely negative to your mental health, and can actually hold you back in your weight loss. So many women try to achieve “perfection” and then engage in negative self-talk when they can’t achieve it. No one is perfect, and no weight loss journey will be seamless. There will be ups and downs and that’s totally normal. When you reach a bump in the road or unexpected obstacle it’s important to acknowledge that this is normal, and expected in a weight loss journey. Allowing, accepting, and moving forward from these obstacles is key to long-term success. Instead of trying (and failing) to achieve perfection, take small, balanced steps towards your goal and practice self-compassion!
Start shifting your mindset today
We hope you’re feeling more motivated and ready to start taking on these mindset shifts in your own journey. You don’t need to tackle them all at once, either! Take it slow, choose 2-3 tips from the list above; grab a notebook and start brainstorming how you can begin practicing them. Most importantly, remember that your thoughts influence your feelings, which will impact your actions. If you want to see results, you’ll need to take consistent, positive action towards your goals. Keep those thoughts positive, encouraging, self-compassionate and kind!
By understanding the psychology of weight loss and practicing healthy habits, you can make lasting changes in your life. Remember to be patient and kind to yourself, and celebrate your successes along the way.