When losing weight, patience is so important. It’s important to be patient both with the weight loss process itself as weight loss is a slow process, and it’s also important to be patient when you have set back. In this article, we are going to talk about both of those things.
Being Patient With The Process
If you’re on a slow and steady diet, it can be a little frustrating. Because sometimes you feel like you are moving at a snail’s pace and want to lose weight tomorrow.
However, the fact that your diet is so slow in steady is the very reason why it is more likely to work long term.
You see, there is a study that shows that blank percent of people gain it back. A lot of it has to do with the fact people aren’t able to sustain their weight efforts.
Being Patient When you Make Mistakes
Weight loss is a skill. Like any other skill, you will more than likely be bad at it when you start it.
However, if you’re impatient, it can quit before you have time to learn from beginner mistakes and be good.
People often think of being impatient as angry, but it can be overly upset and demoralized because of a weight loss mistake.
Although losing weight won’t inevitably make you happy, being happy from the beginning may help with weight loss.
There are a variety of reasons why being happy can help with weight loss.
Why Being Happy Can Be Helpful To Weight Loss:
1. May Be Easier To Cut Certain Foods Out of Our Diet
We often think that we desire foods for taste alone, but we also desire foods for the dopamine boost that they can give. When you’re in a naturally happier state, it can be easier to pass up on these foods and cut these foods out of your diet because you’re already in a heightened state.
2. Makes You Less Likely To Cheat on Your Diet Because of Being In a Bad Mood
Occasions when you’re feeling down can cause you to cheat on your diet, because when you’re feeling down, you may turn to food for a pick-me up. Now, if you’re naturally in a happy state, you should have fewer occasions where you are feeling down. Therefore, you should be less likely to cheat on your diet because of having a bad mood.
3. Takes Pressure Off Weight Loss
When you’re unhappy, and you’re also overweight, it can feel like losing weight will solve all your problems. So there can be so much more pressure put on weight loss, so every time you cheat on your diet or have set back, it can be that much more upsetting because you have so much riding on weight loss lot of emotional eating can occur as a result. The thing is, you want to take the emotion and focus off of weight loss. That is why it’s beneficial to be happy because you won’t put so much pressure on weight loss.
It’s important to understand that weight loss success is not about achieving a specific number. It’s about achieving a certain lifestyle.
If you ask a person what their weight loss goals are, they will often give you a number. The number is the ideal weight they hope to achieve.
However, studies have indicated that around 80 percent of people who lose weight gain it back.
So that person who is saying that their goal is to lose a certain amount of weight, odds are if you were to wave a magic wand and make them their ideal weight, odds are they would gain it back.
What that indicates is that with weight loss, the focus should not be a specific number. The focus should be on creating a sustainable lifestyle.
How To Create a Sustainable Weight Loss Lifestyle
1. Create A Diet That You Live With
Focus on creating a diet that you can live with long-term, not a diet that is going to get your results tomorrow. Because again, let’s say you go on a strict diet that gets you to your ideal weight; if it’s a diet that you can’t maintain, then it’s just a matter of time before you start to regain the weight that you’ve lost. So again, when it comes to diet, we don’t want to focus on the speed of diet of how fast we’re losing weight. We want to focus on consistency in our ability to maintain the diet.
2. Learn How To Deal With Negative Emotion
Learn how to deal with negative emotions in a way where you don’t have to resort to eating food.
3. Ask Why
Think about why you have cheated on your diet in the past. Then set up a game plan for dealing with this in the future. Also, every time you cheat on your diet, always ask why.
4. Don’t Allow Lifestyle Changes Throw You
Often something will happen in our professional or personal life, where we start to give that more focus, and weight loss takes a back seat. For example, you may have added pressure to reach a certain goal at work. Often when lifestyle changes or events like this occur, we put weight loss on a backseat and focus on the event, and so you no longer care about losing weight or your diet. All your focus is on the goal. You need to realize that you want to maintain weight loss even when unplanned life events happen. Because if every time a major change happens, you stop weight loss, you’re going to be in a perpetual state of weight loss increase and decline. Also, this is why it’s important not to create a diet that is not too strict so when a lifestyle change happens and you’re no longer as enthusiastic about weight loss, you can still maintain it.
If your reading this article, you probably have a history of cheating on your diet, and while you may be angry at yourself that you have this problem of cheating on your diet, make sure you take the time to give yourself a pat on the back for at least trying to figure out “why” you cheat on your diet.
You see, many people cheat on their diet, but they never ask themselves why, and because they never ask themselves why they are likely to cheat on their diet again. For example, they may cheat on their diet and gain 3 pounds, and instead of trying to figure out why they cheated on their diet, they just go back to dieting and exercising to lose the 3 pounds. However, because they never figured out why they cheated on their diet in the first place they are likely to cheat on their diet again, which is how yo-yo dieting can start.
In this article, we will go over common reasons why people cheat on their diet and how to overcome these reasons. Now keep in mind it may be more than one reason that causes you to cheat on your diet.
Common Reasons Why Cheat On Our Diets
1. Negative Emotions
One of the common reasons people cheat on their diets is due to negative emotions. Impatience, frustration, stress, and any other negative emotion can cause you to cheat on your diet because you may often turn to food to take a break from these emotions. If you find yourself always cheating on your diet when you’re in a negative mood, it’s important that you find better ways to do deal with your negative emotions.
For example, if you eat because of stress at work, find better ways to deal with the stress. Maybe you can start exercising or meditation to deal with the stress.
Now I know that not cheating on your diet when you’re feeling bad is easier said than done and that some situations are bigger than others, such as you there may be a challenge in your personal or professional life.
However, you have to understand that things will happen in life, and if every time something happens, you’re going to break your diet, then you will constantly be in the yoyo diet phase. So you have to start planning in advance what you will do hard situations happen.
Also, be proactive. Find out what causes you to get a bad mood, and learn how to manage those situations better, so you don’t end up getting put in a bad mood in the first place,
For example, if you always get angry driving to work because of morning traffic, maybe you should leave out a little earlier so you’re less inclined to get angry.
Similar to negative emotions, when you’re bored, your body will use food as a way to break the boredom and stimulate itself. If you find that you have a problem with cheating on your diet when you’re bored, try to create a better schedule full of activities that keep you engaged and stimulated.
3. Change In Excitement & Focus Getting A Head of Ourselves
New Dieter Excitement
Honey Moon Phase Wears Off
When you start a weight loss diet, getting ahead of yourself can cause you to cheat on your diet down the road. You see, when you make the decision to start a weight loss, you’re often enthusiastic and excited. You want to lose weight as quickly as possible so create a diet for yourself as quickly as possible. So the diet that you create is often very restrictive. Now doing the honeymoon phase of the new diet where you’re excited about losing weight, you can maintain the diet, but after a couple of days or weeks after the honeymoon phone or the honeymoon phase wears, you find that you have trouble sticking to your diet.
It’s important to realize that slow and steady wins the race. You want to create a reasonable diet that you can maintain even after the honey moon phase of your new wears off.
Losing weight can be frustrating because you can be on a roll where you’re losing weight, and then all of a sudden you hit a rough patch, and then you will gain the weight back, and then you lose weight again and then gain it back and your just yoyoing.
If you have experienced this, it’s important to realize that you have to make changes. The change is not to diet and start exercising again because eventually, you’re going to hit another rough patch.
1 Recognize The Cycle
When people often cheat on their diet, they kick themselves for not having the willpower and go back to dieting again, instead of recognizing that there pattern. This lack of recognition that there is a pattern hinders them because once you recognize that there is a pattern, you realize that the answer is not just to start dieting again.
2. Find Out The Why
Once you identify they cycle you need to ask “why” you have this cycle. “Why” are you cheating on your diet.
Keep in mind that there may be more than one reason why you cheat on your diet. Click here to find common reasons why.
The role that positive thinking plays in helping to achieve weight loss can not be overstated. Staying positive gives you the emotional momentum to keep going. Belief, enthusiasm, and motivation towards weight loss are all tied to positive thinking. Ups and downs will happen along the way of your weight loss journey, and your ability to stay positive can make a huge impact on your weight loss success.
How Positive Thinking Helps With Weight
1. Helps You Not Get Down On Yourself
Your ability to stay positive through setbacks is paramount to your weight loss success. Because impatience, frustration, and many negative emotions can cause you to cheat on your diet. Because you often turn to food to take a break from these emotions. Another reason why it’s important not to get down on yourself is that it takes a lot of willpower to diet and exercise when you don’t have to, and when you’re in a downstate, it takes your morale, so you don’t hat the enthusiasm or emotional energy to do extra things like diet and exercise.
Weight loss is not just about changing physically; it’s about changing mentally as well. You’re not going to go from someone who struggles to maintain a diet and exercise regime for more than a couple of weeks to an experienced dieter, someone who can lose weight and keep it off without there being some lessons learned and mental growth.
Important Mental Shifts For Weight Loss Success:
1. Start Asking Why
Whenever you have occasions when you cheat on your diet, don’t just kick yourself and then get back to dieting. Ask yourself why. Because if you don’t address these things, they are going to coming keep up.
It’s also a good idea to ask why when reflecting on why a diet hadn’t worked out in the past.
2. Realize Diets Don’t Have To Be Horrible Thing
Realize you can still eat the foods that you like and still lose weight. However, often, you have to eat these foods in smaller portions to lower the food’s calorie intake. To fill the hunger void of eating less of the food that you like, eat a healthy side such as a fruit or a vegetable. The fruit or vegetable will not just make your meals more nutritious, but they will make your meals more filling without adding a whole lot more calories.
Having a diet where your meals consist of food that you like and healthy sides is a diet that is tasting and filling, and this a diet that you can sustain.
The point is you never have to go without a meal without at least not eating something you like. Now sometimes it is good to cut a food out of your diet or modify it for health reasons.
3. Stop Focusing on Getting Quick Results
Stop focusing on getting quick results and start focusing on developing long-term consistency.
Listening to music can aid with working out in so many different ways.
Ways Listening To Music Can Aid Working Out
1. Music Can Be Used As an Incentive To Workout
You can limit listening to music to only when you work out as a way to incentivize yourself to workout. What you do is cut off listening to music throughout the week except for the occasions when you workout. Doing this can incentivize you to work out because you finally have the opportunity to listen to music.
2. Music Can Help With Last Minute Resistance
You can have every intention of working out, but it can be hard getting off the couch at the last minute. It can be hard getting off the couch when you’re in such a relaxed and comfortable state to get up and do something hard like working out. Rather than trying to pump yourself through self talk to get yourself off the couch and go work out, try to use music. Music can provide that transition, from you being in a relaxed state where relaxing on the couch to a pumped-up state where you’re ready to work out. When you’re on the couch, play some up-tempo music and let the music do the rest. The up-tempo music will put you in a more up-tempo state making it easier for you to get up and go work out.
3. Can Make Workout More Enjoyable
Exercising may not be a fun activity because it’s physically demanding. When you’re pushing your body, you could experience physical discomfort; you can also experience negative thoughts. You can start thinking about how hard the workout is and how tired you are. Through the physical discomfort and negative thoughts, you have to will yourself to exercise. It’s admirable to do so but can not be very enjoyable while you’re exercising.
4. Can Help You Get More Out of The Work
Music can improve your workout performance so that you get more out of the workout. As mentioned before, listening to music can put you in a happier state where you’re more into the workout.
Listening to up-tempo music can also put you in a more up-tempo state where you’re more pumped, which can improve your workout performance.
5. Can Help You Work Out Longer
Not only does music pump you up, so you work out better, but it can help you maintain tempo throughout your workout.
We have very short attention spans and may not be very long for our exercise until we’re tired of exercising and are thinking about something else. Music can keep you engaged by giving your mind engaging stimuli. This will help keep your mind in the present moment to stay focused on what you are doing and make the most out of your exercise.
When dieting, unplanned occasions where you cheat on your diet will happen. How you handle these occasions of cheating your diet may be a huge determinant of how successful you will be at achieving your overall weight loss goals, so it is very important that you handle these occasions properly.
How To Handle Cheating on Your Diet:
1. Don’t Beat Yourself When You Cheat on Your Diet
You don’t want to beat yourself for two primary reasons.
The first reason is that you are beating yourself for something that everybody does. Having those occasions where you cheat on your diet just comes with the territory when you’re a beginner dieter, and you’re learning how to diet. So give yourself a break. You’re not uniquely bad or have uniquely less willpower when you cheat on your diet. You are just new and are still learning how to diet.
The second reason why you don’t want to beat yourself up when you cheat on your diet is that you’re not doing yourself any favors by beating yourself up. Infact, you’re doing quite the opposite. Beating yourself can put you in a bad emotional state, and when you’re in a negative emotional state, you may wind up cheating your diet some more because you want to use food for comfort in your bad negative state.
Lastly, constantly beating yourself every time you cheat on your diet may contribute to quitting dieting altogether. Because when you’re constantly beating yourself up, you’re making your weight loss process a process that is associated with a lot of negative emotions. And who wants to do something that is always going make them feel bad.
2. Uncover The “Why”
You don’t want to beat yourself but you do want to learn from it. You learn from it by uncovering the “why”.
So whenever you cheat on your diet, instead of just summing it up to lack of willpower. Really try to scratch beneath the surface to uncover the “why” of why you cheated on your diet.
Maybe you cheated on your diet because something stressful happened at work earlier in the day, and you turned to food for comfort, or perhaps you cheated on your diet because you were bored at home, so you turned to food for stimulation to break the boredom.
Maybe you cheated on your diet because your diet was just too strict, and so you were developing food cravings that you finally ended up giving in to.
There is always an underlying reason “why” you cheated on your diet, and you need to uncover it.
3. Create A Game Plan
Once you identify the “why” behind why you broke your diet, it’s vital to set up a game plan to prevent it from happening in the future.
If you broke your diet because you were bored, maybe you need to develop a better schedule. If you broke your diet because of emotional stress, perhaps you need to find better ways to deal with stress, or maybe you need to find ways to avoid stressful situations in the first place. If you broke your diet because you want to eat foods you crave, maybe you need to find a way to put incorporate, squeeze that food or comparable foods into your diet.
4. Make A Journal
You want to make a journal because as you will find that there are many causes of you to break your diet. Making a journal will help you remember and keep track of the different things that cause you to cheat on your diet. In your journal, you also want to write down the games plans to prevent these causes from causing you to cheat on your diet.
5. Be Patient With Yourself
You still may make mistakes, even knowing these things. Relax, you are getting better even if you are still making mistakes.
6. Practice Mindfulness Training
Mindfulness training can be great because it can be a proactive way to make fewer mistakes. You see, a lot of dieting mistakes thrive off of emotion and impulse. Mindfulness training, in general, makes you less emotionally volatile and less impulsive.