Weight loss is not just about changing physically; it’s about improving mentally as well. A person will not go from a newbie dieter who struggles to maintain a diet & exercise regime for more than a couple of weeks to an experienced dieter who can lose weight and keep it off without some lessons learned and mental growth.
Below is a list of lessons and mental shifts that help speed up the learning curve when it comes to weight loss.
Important Mental Shifts For Weight Loss Success
1. Learn To Handle Set Backs Better
Learning to handle setbacks can be broken up into 3 parts that we will discuss bellow:
Stop Being Overly Critical:
Messing up when you are start weight loss is totally normal just as making mistakes when you learn anything is. What happens is as you go along you get better and better and start making mistakes less and less.
However, alot of times people want to prove to themselves that they know how to lose weight and that they have finally found a system that works for them. You want to stop putting so much pressure on yourself to have everything figured out when you start your weight loss journey, because more than likely you will have an where you mess up and eat something you’re not supposed to.
What happens to people put a lot of pressure on themselves in the beginning is that when they experience a setback it becomes emotionally demoralizing and takes the wind out of there sales to the point where they may stop dieting because it’s too emotionally stressful.
Then these people may reattempt dieting sometime in the future and the same process happens all over again, and they never get out of the beginner phase.
It’s understandable to be eager lose weight however, a lot of times important to realize that one is not doing themselves any favors by putting too much pressure on themselves in the beginning.
Come into a weight diet humble and realizing that you don’t be know everything and be ready to learn and grow. What happens when you come in with a more relaxed willing to learn mindset, is tha you can make those beginner mistakes without them causing you stop dieting.
Start Finding The Root Cause:
When every you make a mistake, you don’t want to beat yourself up over it, but you do want to learn from it.
Whenever you have occasions when you cheat on your diet, don’t just kick yourself for breaking your diet and tell yourself you won’t do it again.
Take the time to figure out what happened and why you cheated on your diet. Because if you don’t figure out what caused you to cheat on your diet, chances are you are going to cheat on your diet for the same reason in the future.
Sometimes you may have to think very analytically to find the root cause of why you cheated on your diet.
For example, if you cheated on your diet, maybe the reason is that something happened earlier in the day that put you in an emotional state and your cheating on your diet was a response to that.
Once you identify your triggers, come up with game plans so that these triggers don’t cause you to cheat on your diet in the future.
Keep A Record:
It may be a good idea to keep up record of your mistakes and ways to prevent them in the future because it may be more than one mistake that is causing you eat something against your diet.
You may want to go back to your journal occasionally so do you don’t forget. Because if you forget something triggers you to eat something against your diet you could end up making that mistake again.
2. Create Weight Loss Friendly Ecosystem For Yourself
Create a weight loss friendly ecosystem for yourself this can be broken down in 5 parts.
Have A Engaging Schedule:
It’s important to understand how lifestyle can affect weight and eating habits. You want to have a schedule where you are doing things you enjoy and are passionate about, and that give you an endorphin boost. For example, if you are passionate about dancing and it always lifts you make sure you incorporate dance into your schedule.
The reason is that a lot of times, individuals look forward to eating is that they get an endorphin rush from it. However, if one has other things that they are doing that give them an endorphin boost, there is less emphasis and importance on food.
Have A Full Schedule:
It’s important not just have things that you are passionate about in your schedule but also you want to have a schedule that doesn’t have a lot of gaps where you have a lot of spare time where you have nothing to do.
The reason being is when you are on a diet especially at the beginning your body is used to its old eating habits even if the old eating habits were unhealthy, and it will send signals in the form of cravings when you start to eat less. If you have a lot of free time where you’re not giving your mind anything to focus on. It can be very inclined to start focusing on these craving which can cause you to eat something that is not part of your weight loss diet.
Additionally, if you identify a particular time of day when you particularly struggle with food cravings, you want to definitely make sure you have something scheduled during that time so that you’re giving your mind something else to focus on. You want to develop a schedule that helps you achieve your weight loss goals.
Learn To Handle Negative Emotions:
If one learns to handle negative emotions, they can a lot of times prevent setbacks and occasions where they cheat on their diets. This is drawing off what was just talked about degerming root cause when you feel a negative emotion and also just working to create a better emotional ecosystem for one’s self.
Have A Good Support System:
It was just discussed how negative emotions and emotional volatility can hinder weight loss. Therefore, make sure you have people around you friend and family that promote good emotions in you. Also, it can be a great idea to join an exercise class for several reasons. Often times when you we choose to weight, we are really fired up, but that fire deflates over time. Going to an exercise class can keep that fire going and it also be an excellent support group of people who are working to achieve the same or similar goals.
Work on Becoming More Positive Towards Weight Loss:
Weight loss can test one emotionally. For example, one can get discouraged when they make a mistake or become impatient with the pace at which they’re losing weight. It’s important not to give in to these negative emotions and to stay positive.
3. Start focusing on Longevity Instead of Short-Term Results
When people decide to start a weight loss diet, they’re often very excited about losing weight, so they choose a diet that will help them reach their weight loss goals the quickest.
Often, they may take on overly restrictive diets that they are not content with in the name of trying to lose weight as fast as possible. It’s important to resist this urge. Because if you are taking on a diet that doesn’t leave you feeling content, it’s very likely that you will quit the diet and regain a lot of weight you have worked so hard to lose.
Instead, create a diet that you can live with, and take your time cultivating this diet. Often it will come about through trial in error with figuring out what does work and what does not work for you.
4. Realize Diets Don’t Have To Be Horrible Thing
It’s important to realize that dieting does not have to be this horrible thing where you’re constantly eating foods and meals that you don’t like
Sometimes, when you start a diet, it is a good idea to cut out certain foods because they’re too unhealthy. However, in many instances, you can eat the same foods when you’re on a weight loss diet, just in smaller portions to lower the food’s calorie intake.
To fill the hunger void of eating less of the food you like, it’s good to make a fruit, vegetable, or both a part of every meal.
That way your meal can consist of the food you like, but in smaller portions and fruit, vegetables, or both.
Fruits and vegetables tend to be nutritious and low in calories.
Therefore, adding fruits and vegetables to your meals will not only make your meals more nutritious and complete, and they will also make the meal much more filling without adding a lot of additional calories to your meal, thereby filling hunger void left by eating less of the foods that you like.
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 is 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.
Learning to create a diet that you enjoy and that serves the purpose of weight loss may take some time.
Every once you will find gold nuggets of food choices that you enjoy eating, are healthy, and weight loss friendly but that comes from experimenting with food.