We all start a diet with great enthusiasm really keen to drop a few kilos, we have protein drinks and turn down chocolate & ice cream. However, as the weeks go by, we find yourself making more excuses and not losing a lot of weight.
Jumping from one popular diet plan to another is likely to yield the same results until you build sustainable motivation. I believe losing weight is 70% diet 30% exercise but 100% mindset.
Losing weight involves:
· Goal setting
· A positive mental attitude
Which are all psychological concepts.The mind and body are interlinked, the body responds to what you think about. The mind controls the body.
It’s important to change your thinking to prevent old habits from creeping back. Consider keeping a variety of strategies that you can turn to in different situations.
With practice, you can develop plenty of motivation to stick to your weight loss goals.
Developing a champion mindset for weight loss:
Look inwards. Distinguish between extrinsic and intrinsic motivation. With summer approaching & warmer weather may give you a quick incentive to lose weight but finding your own reasons that are deep & meaningful will help you to make lasting changes.
Love your body. Regard healthy eating as something positive you do for yourself rather than deprivation. Appreciate your body and enjoy nourishing it.
Visualisation. Imagine how you will look & feel once you achieve your weight loss goal.
Live mindfully. Set the table and sit down at mealtimes. Turn off the TV and pay attention to your food & its taste & eat slowly . You’ll probably feel fuller with fewer calories.
Set realistic goals. Create goals that are challenging but with effort you can achieve. Each victory will inspire you to keep going. Maybe you’ll want to lose half a kilo a week or give up chocolate.
Plan for relapses. Be prepared for obstacles and setbacks. You’re less likely to feel discouraged if you know how you’ll recover from overindulging on the weekend. Remember if you eat junk food on the weekend you can start eating healthy on Monday. Every time you have a setback it’s an opportunity to learn and make changes to reduce the chances of the setback happening again.
Weight Loss Habits:
Eat whole foods. Fill your plate with vegetables, fruits, lean proteins, and healthy fats. Cut back on ultra-processed foods that are a major source of empty calories, sugar, and sodium.
Control portions. Learn how to estimate serving sizes. Using smaller plates and bowls is one easy way to slim down your meals.
Add flavor. You can still enjoy your food. Sprinkle herbs and spices into soups and salads. Roast vegetables with olive oil and garlic. Stay hydrated. It’s easy to mistake thirst for hunger. Try drinking a glass of water before snacking it may help.
Rest and relax. Managing stress and sleeping well reduce hormones that signal your body to store fat. Stick to a consistent bedtime and find relaxation practices that work for you.
Be social. Make weight loss fun by inviting your family and friends to join you. Take cooking classes together and discuss your progress on social media. Support each other in developing healthy new habits. Exercise more. While your diet usually plays the major role, physical activity is important too. Staying strong and fit will lift your spirits and help you to lose weight safely.
Maintaining a healthy weight will help you to feel more confident and lower your risk for many serious health issues, including diabetes and heart conditions.
Transform your approach to dieting. Motivation keeps you going when you hit a plateau.