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10 Ways to Shift Your Mindset for Better Weight Loss
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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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.
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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
- Eat fewer calories than you burn every day.
- Eat mostly real food if you want to be healthy.
- 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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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.
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Eat Plenty of Protein at Every Meal
Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).
Protein increases your metaboli...
Drink More Cold Water
Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.
Drinking water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.
Do a High-Intensity Workout
High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.
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