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Weight loss starts in the brain. Yes, you read that right! While nutrition and exercise are key components of any diet plan, a
How To Stay Positive During Weight Loss Journey
Magic happens in your mind. In order to achieve long-term success, you need to consider a number of mindset changes. Wondering how to train your mind to lose weight? If you’re ready for your weight loss journey, let’s talk mindset!
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Beyond diet and exercise, there is another component that is essential to weight loss success. It’s your way of thinking. It’s important to be in the right frame of mind when trying to lose weight. Mindset is key because it gets you through when the going gets tough.
What do I mean by that? Well, think back to times in the past when you tried to lose weight. How did it feel? Did you think you could do it? Discouraged by the slow scale? What things have you told yourself?
While this may seem trivial, I assure you it is not. The way we talk to ourselves directly affects our actions and in turn produces our results. Take a look at the graphic and see how your thoughts ultimately affect your results.
For example, if you wake up one morning, step on the scale and see a higher number than expected, what do you think would happen?
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With the typical “dieter mindset,” you might get discouraged and think something like, “I’ll never reach my goal.” This thought creates a feeling of failure. The feeling of failure is not very encouraging. As you go about your day and carry this feeling with you, it can affect your decisions and make you throw in the towel because you think eating healthy is “pointless” because the scale won’t move anyway.
In this case, the thought of never reaching the goal created a sense of failure, which actually put healthy eating out the window.
What if seeing the higher number allowed you to admit that weight loss is not linear? Perhaps your thought would go something like this: “This is just a moment in time and will not determine my long-term success. I work towards my goals every day.”
That initial thought might make you want to encourage more, right? Encouraged people tend to make better decisions. The thought of working towards your goal has led to encouragement, which prompts you to act in ways that support your goals.
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Do you see how your thoughts affect your results? If you’re looking for a way to implement this strategy, you’ve got it!
Today we’re taking a deep dive into mindset and discussing 8 essential changes for anyone trying to lose weight.
When you’re trying to lose weight, it’s easy to focus on your physical appearance. Instead, try to focus on improving your diet/lifestyle to improve your overall health or risk of disease. This makes intrinsic motivation less superficial.
There are some great ways to do this, but my favorite way to start is with journaling. Think of some other motivators in your life to be healthy. This could be improving health markers, having enough energy to play with the kids, more self-confidence, or simply promoting longevity.
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Whatever it is, think of a few things that are important to you and spend some time journaling about why those things matter. On days when you feel less motivated to stick to your health plan, look back at this list and think about why you should move on.
Many fad diets and trends promote rapid weight loss. However, these plans are not good for your overall health as they affect your energy levels and performance. It is more important to learn sustainable habits that can prolong and maintain weight loss, rather than a quick, unhealthy fix. While it may be tempting to go on the next crash diet to dress up for a special event, try to remember that these types of diets are not conducive to long-term wellness.
Many of these “quick results” plans leave you feeling more discouraged and exhausted afterwards than when you started. Instead of jumping on the next trend, think about health changes you can sustain over time. Ask yourself if you see yourself being able to do it in the long run. If not, maybe it’s time to adapt.
As discussed in the example above, weight loss is not a linear process. You’ll run into roadblocks and hiccups, but the important thing is to keep showing up. When these bumps in the road happen, remember that you’re still on the right track. Take a small step closer to your goal every day with consistent action. Some small steps you might consider adding to your routine might include:
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These actions may seem small, but consistent small steps are far more effective than inconsistent sprints toward a goal.
Many women trying to lose weight lead busy lives, from raising families to working. Sleep is often neglected and considered unimportant. However, sleep does
For proper muscle recovery and digestion to promote weight loss. Make sleep a priority in your life by establishing a restful nighttime routine. Great things to add to your routine include:
Taking a few minutes to do one or all of these things can promote restful sleep. It can be tempting to stay up late watching TV, but make it a priority to wind down properly before bed and give your body the rest and recovery it needs to function at its best.
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It is important to avoid restrictive diets during sustainable weight loss. Research has shown that restrictive dieting does not support long-term weight loss, and that restrictive eating can have a detrimental effect on mental and physical health. Any longtime yo-yo dieter can attest to the mental anguish restrictive diets cause. For a better solution
How do you ask? It’s a complex question, but the best place to start is to add more plants to your diet. Most adults in the United States do not get enough vegetables in their diet on a daily basis. If you’re trying to make the step away from restrictive diets and toward a more balanced diet, focus on fiber-rich, plant-based foods like vegetables, fruits, legumes, and whole grains.
To do this, think about adding nutrients to your plate rather than restricting calories or entire food groups. Add color, fiber and variety to your diet with a wide variety of plant-based foods.
While it’s important to set short-term goals when losing weight, it’s just as important to keep the end goal in mind. Visualize the “you” you want to be and every time you struggle, visualize your end goal to motivate you. This “future version” of yourself can be wildly motivating to help you get through the tough days. Some things to visualize are:
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Asking yourself these questions and journaling them is a wonderful way to connect your present to your future. If you recognize the differences you are working toward and start embodying those actions now, you will be successful.
Exercise is a great adjunct to weight loss, yet many women find themselves exercising simply for the intensity or calorie burn it provides. This can lead to exercise burnout, so instead it’s important to find an exercise that makes you happy and that you enjoy! Think of some possible forms of exercise that you actually want to do regularly. Here are some ideas to get you started:
These are all wonderful forms of exercise that don’t involve pounding away on the treadmill for hours. Anything that gets you outside and enjoying the fresh air is a bonus!
This mentality has an extremely negative effect on your mental health and can actually hold you back from losing weight. Many women try to achieve “perfection” and then engage in negative self-talk when they can’t achieve it.
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No one is perfect, and no weight loss diet is ever going to be smooth sailing. There will be ups and downs and that is completely normal. When you hit a bump in the road or an unexpected obstacle, it’s important to recognize that this is normal and expected during weight loss. The key to long-term success is allowing, accepting and moving forward from these obstacles.
Instead of trying (and failing) to achieve perfection, take small, balanced steps toward your goal and practice self-compassion!
I hope you feel more motivated and ready to take these mindset shifts on your own journey. You don’t have to deal with them all at once either! Slowly, pick 2-3 from this list, grab a notebook, and start brainstorming ways to start practicing them. The most important thing to remember is that your thoughts affect your feelings, which will affect your actions. If you want to see results, you need to take consistent, positive action toward your goals. It lasts
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