“Your body can stand up to almost anything. It’s your mind that you have to convince.”
Research shows that if you get your mind right, results will follow.
For any diet to really work, you’ve got to get your mind has to be in the right place.
If your mind is focused on “fixing” yourself, you’ll jump into a diet out of self-deprecation, all while hating your excess weight, calling yourself fat and feeling less than worthy.
This kind of dieting mindset gets you obsessed with fast results and quick fixes.
You’ll lose sight of sustainability and might even sacrifice your health.
The wrong mindset is only destructive and does nothing for long term health.
Ultimately, a negative mindset is unsustainable and leads to failure.
Instead of negative and destructive thinking, focus on the good that can come out of weight loss.
Longer life span
More enjoyment of everyday activities
Prevention of heart disease.
Shifting your attitude around weight loss isn’t just about being positive and feeling good. It actually produces results.
How you see yourself and your core identity drives your actions.
Research from Syracuse University shows that the more dissatisfied women are with their bodies, the more likely they are to avoid exercise.
And simply thinking that you’re overweight predicts future weight gain, according to 2015 research published in the International Journal of Obesity.
Research published in Psychosomatic Medicine even show that the stress hormone cortisol, which your adrenal glands secrete every time you get down on yourself or worry about how you measure up on the scale, increases distribution of fat around the abdomen.
How Rewire Your Brain For Weight Loss
1. Break Up Your Goals
Losing 40 pounds might be a good result, but it shouldn’t be the only goal.
Desired results should be broken up into small manageable goals that are more realistic to achieve.
Eating five servings of fruits a day and staying hydrated are daily goals that you can fully control.
Getting 8 hours of sleep and stress management are measurable actionable goals that will help you get close to big results.
By having smaller goals that you can manage, the weight loss process will seem less daunting and more possible.
2. Change Your Habits
Food doesn’t make you gain weight.
Your bad habits make you gain weight. Eating too much, sitting too much, not eating food that’s good for you, all contribute to gaining weight.
You can eat whatever you want and not gain weight if your habits are healthy.
But with unhealthy habits, eating salad for lunch every day will not help you lose weight if you’re eating a bucket of fried chicken in the middle of the night after dinner.
Be open and truthful with yourself when assessing the habits you need to change in order to lose weight.
3. Celebrate Small Milestones
Have a set of small milestones to celebrate and reward yourself every time you get closer to your big goals.
Set your milestones for every 5 or 10 pounds lost. Once you reach each milestone, celebrate by treating yourself to something wonderful.
READ MORE: treat yourself by not eating
It’s no use to only feel happy and accomplished when you’ve lost all 40 pounds. That might take too long and have you feeling burnt out.
Small achievements and gradual progress should be celebrated to encourage greater progress while making the journey more enjoyable.
4. Gravitate Towards More
It’s much harder for your subconscious mind to process negatives than it is to process positive thoughts.
If your mindset is leaning towards less weight, less food and less fat, what will happen is your subconscious mind will latch on to the fat part, weight part and food part because it doesn’t like negatives.
Your subconscious will do whatever it takes to keep the fat, keep the weight, and eat more food.
On the other hand, if you gravitate towards MORE nutritious food, MORE movement and MORE health, it will be easier for your subconscious to drive your actions towards the things that you want MORE of.
YOU MIGHT BE INTERESTED:
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5. Surround Yourself With Positive People
Surround yourself with positive people.
Doing so provides you an encouraging, emotionally healthy environment in which to invest in yourself.
Weight loss is your own personal goal. It’s something that you’ve decided will allow you live a more fulfilling life.
Some people may tell you not to lose weight and others might continuously sabotage your efforts.
It’s better to distance yourself from people who trivialize your personal goals. They don’t have to have the same lifestyle or goals as you, but they should support your efforts without judgement.
Don’t be afraid to ask for help or support from like minded communities. If there is nobody you can turn to, look for free facebook groups and online groups filled with people who have the same goals and mindset as you.
6. Rethink Rewards and Punishment
Keep in mind that making healthy choices is a way of practicing self-care.
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.
You deserve both.
7. Take a breath
Taking 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 can help you set your intentions, connect with your body and even lower your body’s stress response.
Try this: lie on your back with your legs extended and place one hand on your stomach and one on your chest.
Breathe in through your nose for four seconds, hold for two and then exhale through your mouth for six, she says. With each breath, the hand placed on your stomach should be the only one to rise or fall.
8. Patience Is Key
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 how fast you can lose weight.
Every 24 hours comes with new successes and new opportunities to make healthier choices; focus on those.
Weight loss will surely come before you know it if you focus on maintaining your new healthy habits.
9. Identify Your Trouble Thoughts
Identify the thoughts that get you into trouble and work to stop and change them.
It might be your internal dialogue when you look into the mirror.
Or cravings when you get stressed.
Try putting a stop to these thoughts 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.
10. Don’t Be Defined By The Scale
While the scale isn’t intrinsically bad, if you’ve learned to associate it with self-destructive thoughts and actions then take a break from it.
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.
11. Talk To Yourself Like You Would A Friend
When it comes to ideals of beauty and body image, you are incredibly hard on yourself. The standards you’ve adopted are punishing instead of constructive.
Many of the standards you hold yourself to, you would ever hold your friends or loved ones to.
You deserve the same respect and compassion as anyone else; treat yourself like it.
12. Forget Bad Foods And Good Foods
Somewhere along the line, you’ve learned to feel either proud or guilty about every food choice you make.
But it’s just food, and you shouldn’t have to feel guilty about wanting to eat something “bad” or “forbidden”
Of course some foods are more nutritious than others, but that doesn’t mean that you can’t have the occasional cookie.
Trust your body to know what it wants and trust in yourself to make the best possible decision.
Remember, you are in control. Food doesn’t control you.
13. Start Small
If you haven’t 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 15-minute walk without getting winded then gradually go faster and longer as you build stamina.
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 with simple recipes that contain few ingredients to help you to get acquainted with new flavors, and build fundamental cooking skills.
Start where you are and build from there.
Don’t compare your beginning to someone else’s middle
14. Discipline Instead of Motivation
Nobody has an unlimited supply of motivation. That’s OK.
What makes you successful – at anything, not just losing body fat – isn’t an ability to always be motivated.
It’s an ability to just “show up” and put in the work regardless of whether or not you’’re motivated.
There are going to be days where you don’t feel like following your diet, going to the gym, or doing an hour of low intensity cardio.
And it’s on those days – not the days you feel awesome – that dictate your success.
More than any other quality, discipline is what drives you to succeed when faced with adversity.
Discipline conquers fear.
Discipline keeps you going when your curiosity, motivation, and excitement evaporate.” While motivation is a good quality to possess, it’s not as important as discipline.
Make your healthy habits so ingrained in your daily life that you can do it without thinking.
Eating healthy is just something you automatically do, you don’t have to think about it.
The same for drinking a glass of water first thing in the morning and working out. These are things you just do out of habit, without having to struggle with making the decision to.
15. Calories Matter
Calories are just a fancy way of saying “energy.”
Everything you eat is made up of calories, and the total amount of calories you consume by the end of the day determines whether you gain, maintain, or lose body fat.
Simply as that.
Too much energy that doesn’t get used up converts to fat on your body.
It doesn’t matter what diet you’re on. If you’re not losing weight, you’re consuming too much food.
The troubleshoot for not losing weight on any diet is to reduce your caloric intake. It’s a myth that you can eat as much as you want on a low carb diet.
16. Perfect Is Not Necessary
Perfection doesn’t exist, and chasing it will only lead to frustration and burnout.
Don’t try to be perfect.
Try to be better than you were yesterday
In the grand scheme of things, that’s all that really matters.
17. Do what you can live with for a long time
Don’t give up carbs if carbs are life.
Don’t go to the gym if you hate the gym. Instead, find other fitness activities you can partake in that excite and energize you.
So many people end up regaining all of the weight they lost – if not more – after a diet because they revert back to their old bad habits.
Or they give up all together.
Whatever you did to lose body fat is what you’ll have to keep doing – in some way, shape, or form – to maintain it.
Be smart about the methods you choose to induce fat loss.
Because to maintain a healthy body weight, you’ll have to keep doing it.
18. Consistency Wins The Race
Be the tortoise and you’ll be sure to hit the finish line.
There’s no use starting with a sprint if you’re going to stop midway.
Your results aren’t predicated on what you do in a day or a week.
They’re predicated on what you do in a month or a year (or longer depending on how far you want to take things).
If you train hard and eat right on a consistent basis, you’ll wind up with a great physique.
If you don’t – if you’re sporadic with your training or eating, or only stick to a program for a short period of time – you’ll wind up with the same physique.
19. The Cold Hard Truth
There’s no such thing as easy weight loss. If there is it won’t last long.
It seems like common sense, but you’d be surprised at the number of people that decide to chase a goal without giving one thought to the work required to achieve it.
Fat loss? It’s hard.
And never stops being hard.
It requires a lot of sacrifice – in time, money, energy, food, etc. – that not many people are willing to make.
If you are – if you care about losing weight more than you care about the stuff you’ll have to give up to do so – you’ll be successful.
If not, you won’t.
20. Progress Is Not Linear
There’ll be weeks where you drop inches, pounds, and look noticeably leaner, there will also be weeks where you don’t.
This doesn’t mean you’re a failure.
It just means you’ve stuck to the plan long enough to hit a plateau (which means you’ve also made progress).
And when you do, all it take to keep the progress moving along is to slightly alter your approach.
The things that are working now may not work later. It’s important to keep re-evaluating what’s working and what’s not working.
Fortunately, the mind is a flexible thing.
Follow these expert-approved tips to change your mindset and make your weight loss approach healthier, happier and way more effective.