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10 Ways to Shift Your Mindset for Better Weight Loss
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Change Your Goals
Losing weight might be a result, but it shouldn't be the goal.
Your goals should small, sustainable things over which you have full control.
Did you eat five servings of fruits and veggies today? There's one goal met. What about eight hours of sleep? If so, you can check another goal off of your list.
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Gravitate to Positivity
Surround yourself with positive people. Doing so provides you an encouraging, emotionally healthy environment in which to invest in yourself.
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Rethink Rewards and Punishments
Food is not a reward, and exercise is not a punishment. They are both ways of caring for your body and helping you feel your best.
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Take a Breath
Take a few minutes at the beginning of your workout, or even at the beginning of your day, to slow down and simply focus on the act of breathing.
It can help you set your intentions, connect with your body and even lower your body's stress response.
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Throw Out the Calendar
Patience is important when you are losing weight in a healthy and sustainable matter.
If you focus on meeting truly actionable goals, like taking 10,000 steps each and every day, there's no need to get wrapped up in a timeline of goals ahead.
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Identify Your 'Trouble Thoughts'
Identify the thoughts that get you into trouble and work to stop and change them. Maybe it's your internal dialogue when you look into the mirror. Or cravings when you get stressed.
Consciously make them stop by saying 'stop' out loud. It might sound silly, but that simple action will break your chain of thought and allow yourself the opportunity to introduce a new, healthier one.
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Don't Step on the Scale
A lot of us have learned to associate the scale with self-destructive thoughts and actions.
If that's you, don't even bother stepping on the scale until you get to a place in which the number on the scale doesn't define your worth.
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Treat yourself kindly
When it comes to ideals of beauty and body image, we are incredibly hard on ourselves.
We'd never hold our friends or loved ones to many of the standards we hold ourselves to.
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Foods Are Not 'Good' or 'Bad'
Somewhere along the line, we've learned to feel either proud or guilty about every food choice we make.
It's just food, and you shouldn't have to feel guilty about wanting the occasional cookie.
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Focus on the Attainable
- If you have never stepped into a gym before, your goal shouldn't be doing 30 minutes on the elliptical on day one. A better goal may be to go for a 20-minute walk.
- If you want to cook more, but have little experience with healthy recipes or are strapped for time, don't expect yourself to craft new healthy recipes every night after work.
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Key Ideas
Revisit what you know
Energy balance is the first key to achieving one's ideal body. It's a way of saying calories in versus calories out. Your body needs a certain amount of calories to maintain its c...
Steer clear of opaque food containers
Don't eat out of food containers, boxes, and bags that aren't clear.
Our brains are highly visual. We take visual cues as to how much food we’ve eaten to help us know when we should stop. When you can't see how much food you’ve had, you never get that visual feedback and you end up eating way too much.
Ditch dieting
Dieting limits one's mind-set.
Once you're off your diet and have lost weight, you might revert back to eating poorly, not exercising and ultimately regain pounds. Instead, focus on your long-term eating habits.
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Different Outcomes
We're all different. If we are all on the same weight-loss diet, there will be various outcomes. Some people will lose a lot, some will lose a little, and a few will even gain weight.
Science...
Genetics And Nutrition
Scientists are continually finding links between genetics and nutrition. Many of us have a gene called FTO that makes us more likely to be overweight. You can get a genetic test to tell which variant of the FTO gene you happen to have.
However, scientists who study the genetics of nutrition think it’s premature to base nutritional advice on your DNA. That FTO gene, for example, has only been shown to make a few pounds’ difference in body weight.
Nutritional Genetic Testing
The coded messages of your DNA are billions of letters (nucleotides) long. Personalized nutrition companies only care about a few of your DNA letters and can tell you which "variant" you have at each of those locations (known as SNPs) along your DNA strands.
Genetic testing companies can learn what SNP variants you have by supplying them with a vial of spit.
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Tracking your food
During the lockdown, many people have to cook more at home. It makes this a great opportunity to start tracking what you eat.
Small steps toward understanding your eating habits can mak...
Measuring cups and a scale
Measuring your food can give you an idea of what a serving looks like. Measuring cups are handy, but they're even better when used with the scale. Weighing gives you a better understanding of a serving.
If you don't have a scale or cups, there are some very rough ways to estimate serving size metrics. For instance, your fist is about the same amount of volume as one cup, and the palm of your hand as four ounces of meat.
Use and app or paper
An app or a pen and paper can be used to track what you're eating
- MyFitnessPal has become a popular food tracking app. It gives detailed information about different types of food.
- ASA24.com is a self-administered 24-hour dietary assessment tool provided by the National Cancer Institute.
- Weight Watchers or Noom offers support on top of simple tracking and give guidance to your eating.
- HealthyOut is an app to help break down the nutritional information of food from restaurants.
Ultimately, choosing the right app is a matter of preference.