The Psychology Of Weight Loss
Causes of obesity
The causes of obesity are complex. Obesity is not simply a function of laziness or an indication of emotional instability. In addition, genetic and biological factors do not act in isolation but are constantly interacting with an array of environmental factors. Both the availability and persuasive advertising of unhealthy food contribute to the obesity epidemic.
Why Your Brain Might Be Keeping You From Losing Weight
Changing Eating Habits is difficult
What puzzles and frustrates many trying to lose weight is why changing one's eating habits is so hard. A key part of the problem is that we believe we have more control over our behavior than we really do. Stress, anxiety and addiction can limit the conscious control we have over our choices.
Focus on a change of heart
Losing weight through changing what and how much you eat doesn't happen because you rationally decide to lose weight. You have to have a change of heart. To get in touch with your motivation, think about the negative consequences of not changing as well as the positive ones. Successful individuals keep their motivation in the forefront of their minds all the time.
Practice self-discipline
Self-control is a muscle that, like other muscles, needs exercise and strengthening. Each time you resist temptation, you are developing greater self-control. Some throw away their favorite food as a symbolic act that shows they have control over the food and not the other way round.
Reduce sugary, fat-laden foods
Such foods create physical changes at a cellular level that alter how our brains and bodies react. When analyzing your level of addiction, consider both physical dependence (changes at the cellular level) and psychological dependence (the habitual repetition of a behavior in an attempt to satisfy an emotional need). For example, how often do you use a sugary treat to lift your spirits?
Make history your teacher
You can learn from your mistakes. Instead of [beating yourself up] when you fail to keep your promises to yourself, seek to gain self-knowledge so you won't repeat the error. Be sure to acknowledge what you are doing right, not just what isn't working.
Find support
Although you alone can make the changes you need to make, you can't make the changes alone. One of the most potent forces for positive change is the emotional support of the individuals who surround you. Social pressure can work for you or against you. Hang out with the right people.
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 current body weight. Once you understand energy balance, you might feel less tempted to eat more than you really need.
9 psychological ways to help you lose weight
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.
Trick your stomach
Choose vegetables such as carrots and celery over sugary treats when you're having a snack craving. Not only do they have fewer calories; they are also fibrous and can make you feel full faster.
Exercising can be fun
Finding an exercise that's fun matters most, because you'll be more likely to incorporate it into your weekly routine. {"requests":{"csi":"https://csi.gstatic.com/csi?"},"transport":{"xhrpost":false},"triggers":{"adRequestStart":{"on":"ad-request-start","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"afs_lvt.${viewerLastVisibleTime}~afs.${time}"}},"adResponseEnd":{"on":"ad-response-end","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"afe.${time}"}},"adRenderStart":{"on":"ad-render-start","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"ast.${scheduleTime}~ars_lvt.${viewerLastVisibleTime}~ars.${time}","qqid":"${qqid}"}},"adIframeLoaded":{"on":"ad-iframe-loaded","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"ail.${time}"}}},"extraUrlParams":{"s":"ampad","ctx":"2","c":"${correlator}","slotId":"${slotId}","puid":"${requestCount}~${timestamp}"}}Working out with friends or in a group can be motivational, making exercise less of a chore and more of an enjoyable pastime after work or between errands.
Understand what causes obesity
More cases of obesity are reportedly caused by lifestyle decisions rather than genetic factors. Promoting the notion of genes as a cause for obesity may increase genetically deterministic beliefs and decrease motivation to engage in healthy lifestyle behaviors. {"requests":{"csi":"https://csi.gstatic.com/csi?"},"transport":{"xhrpost":false},"triggers":{"adRequestStart":{"on":"ad-request-start","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"afs_lvt.${viewerLastVisibleTime}~afs.${time}"}},"adResponseEnd":{"on":"ad-response-end","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"afe.${time}"}},"adRenderStart":{"on":"ad-render-start","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"ast.${scheduleTime}~ars_lvt.${viewerLastVisibleTime}~ars.${time}","qqid":"${qqid}"}},"adIframeLoaded":{"on":"ad-iframe-loaded","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"ail.${time}"}}},"extraUrlParams":{"s":"ampad","ctx":"2","c":"${correlator}","slotId":"${slotId}","puid":"${requestCount}~${timestamp}"}}People who believe that obesity is caused by unhealthy habits are likely to become proactive and re-think their actions.
Ask challenging questions
Consider tapping into your competitive side by turning weight loss into a challenge. Can you lose this weight? Are you up to the challenge?
Be kind to yourself
See yourself in a positive light. Envision your future self, six months to a year and consider how great you'll look and feel.
Get more sleep
When we are sleep-deprived, high-fat and sugary foods seem much more attractive, probably because they give us a quick burst of energy . {"requests":{"csi":"https://csi.gstatic.com/csi?"},"transport":{"xhrpost":false},"triggers":{"adRequestStart":{"on":"ad-request-start","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"afs_lvt.${viewerLastVisibleTime}~afs.${time}"}},"adResponseEnd":{"on":"ad-response-end","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"afe.${time}"}},"adRenderStart":{"on":"ad-render-start","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"ast.${scheduleTime}~ars_lvt.${viewerLastVisibleTime}~ars.${time}","qqid":"${qqid}"}},"adIframeLoaded":{"on":"ad-iframe-loaded","request":"csi","sampleSpec":{"sampleOn":"a4a-csi-${pageViewId}","threshold":1},"selector":"amp-ad","selectionMethod":"closest","extraUrlParams":{"met.a4a":"ail.${time}"}}},"extraUrlParams":{"s":"ampad","ctx":"2","c":"${correlator}","slotId":"${slotId}","puid":"${requestCount}~${timestamp}"}}To avoid temptation, adults should strive for at least seven hours of sleep every night.
Food cues
When we are hungry, the hormone ghrelin stimulates the brain. Our brains pay more attention to cues for unhealthy foods—those which are high in sugar and fat—than healthy foods when we are hungry. It may be possible to train ourselves to ignore tempting cues.
To lose weight, you need to understand the psychology of why you crave the wrong things
Forbidden foods are more tempting
Dieting often involves “giving up” more pleasurable foods in an attempt to reduce calorie intake. But if we are asked to avoid eating the food we enjoy, researchers have found that we will crave it. The behavioral and cognitive response to deprivation may inadvertently be creating more temptation.
The “what-the-hell” effect
A problem with dieting rules is that only a small violation—a sneaky slice of cake, for example—is enough to derail the whole diet. Researchers call this the “what-the-hell effect”. Diets that require the dieter to follow rigid rules or forbid them from consuming foods they enjoy appear to be problematic, as they paradoxically increase the risk of overeating.
Stress
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For most people, eating feels good. And in times of stress, some people use food as the best way to calm their emotions. Identify stress triggers and do your best to avoid certain situations or people that undermine your success. Keeping a food journal may be helpful in the process.
How to Overcome Emotional Stress to Lose Weight
Depression
Depression-related symptoms like sleeplessness or inactivity can make weight loss more difficult. Some commonly prescribed antidepressants can cause you to gain weight as well. The first step is to get screened for depression. Talk to your doctor about getting a referral to a mental health professional. He or she will be able to investigate further and determine whether you have depression and give you helpful advice for moving forward.
Personal Trauma
If you have experienced emotional trauma, it could be affecting your eating habits and your weight. Your past experiences might prevent you from losing weight in the present day. To reach your goal, you may want to work through the issues with a qualified professional.
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.
10 Ways to Shift Your Mindset for Better Weight Loss
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.
