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10 Ways to Shift Your Mindset for Better Weight Loss

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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10 Ways to Shift Your Mindset for Better Weight Loss

10 Ways to Shift Your Mindset for Better Weight Loss

https://health.usnews.com/wellness/articles/2016-09-19/10-ways-to-shift-your-mindset-for-better-weight-loss

health.usnews.com

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Key Ideas

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.

Gravitate to Positivity

Surround yourself with positive people. Doing so provides you an encouraging, emotionally healthy environment in which to invest in yourself.

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. 

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. 

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. 

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.

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.

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. 

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. 

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.  
Start where you are and build from there.

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People struggle to keep weight off

Researchers have observed weight regain following weight loss across a range of populations and types of weight-loss diets.

Why long-term weight loss is so hard

The brain’s response to caloric restriction tends to be to increase cravings for foods that are highly rewarding and reducing our perception of being full. 

Diets frequently fail because they have an endpoint and are not a real lifestyle change. Maintaining a lifestyle that promotes a healthy weight and metabolism is often a lifelong journey. 

Maintaining weight loss

The actual food you eat isn’t the main thing that enables you to keep weight off.

Maintaining a weight-reduced state is a lifelong journey and many dietary approaches can work to facilitate weight loss and keep it off.

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People rely too much on self-discipline

 ....and eschew forming useful habits. Instead, they set unrealistic drastic goals that and then become frustrated when they make little to no progress towards them. 

Goals sound much sexier in our head than habits
  • Goals: there’s a clear image of a certain result in our head and that gets us more excited in the moment;
  • Habits: are long-term and repetitive - they seem boring. And there’s no clear image one can imagine for “going to the gym every morning for a year”.

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The Paleo Diet

The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.

Lose weight on the Paleo Diet
  1. Eat fewer calories than you burn every day.
  2. Eat mostly real food if you want to be healthy.
  3. Do those two things consistently for a decade to KEEP the weight off.

When you only eat real food and avoid all unhealthy food, you’re more likely than not going to run a caloric deficit – and thus lose weight.

Eat the following:
  • Meat – GRASS-FED, not grain-fed. 
  • Fowl – Chicken, duck, hen, turkey.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • Eggs – Omega-3 enriched cage free eggs.
  • Vegetables – As long as they’re not deep-fried, eat as many as you want.
  • Oils – Olive oil, coconut oil, avocado oil – think natural.
  • Fruits – Fruits have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
  • Nuts – High in calories, so they’re good for a snack only.
  • Tubers – Sweet potatoes and yams. Higher in calories and carbs.

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