7 keys strategies to kick your unwanted weight goodbye forever, Start now.
“Mindset change is not about picking up a few pointers here and there. It’s about seeing things in a new way. When people change to a growth mindset, they change from a judge and be judged framework to a learn and help learn framework.”Carol Dweck
This is one of my favorite quotes laying out what kind of shifts we are after. The process of change takes time and practice and requires us to be present, in the moment and be observant of what is happening inside of our heads. What kind of talk is your inner voice using? Can you perhaps pause and look at the situation from a different perspective?
Here are some suggestions on how to approach shifting your mindset for long term weight loss success.
Know the reason why you want to lose weight. Getting clarity around why you want to change your body. What are you hoping to accomplish? How will you feel when you reach your desired physique, or your desired weight? Your why should be more emotional than purely physical. Working on your mindset and setting a goal and how you want to feel rather than how you want to look, will keep you motivated in the long run. If your current goals are purely physical outcomes, consider updating your goal, or your goals to also include the feelings that you’re trying to accomplish, the feelings that you want to live with every day. Also, it’s best not to have weight loss as your primary goal. It may be one of the desired results, but shouldn’t be the only goal. This is just too hyper focused and often does not lead to feelings of success.A different spin on a health focused goal that will likely lead to weight loss as a result would be to eat five or more servings of veggies a day and drink eight or more glasses of water a day. So do you see? Those goals will contribute to weight loss, and they’re also going to contribute to your overall health, meaning that you’re going to meet your goals, your overall goals, but there’s mini goals in between.
It’s a marathon, not a sprint. Play the long game. Now, you may have heard this before, there are no shortcuts in weight loss. So you need to create a nutrition and lifestyle plan that you can stick with for life. It starts with small changes to daily habits that are learned and become part of your routine rather than restriction or unrealistic expectations.
Create a health action plan that can be broken down into smaller steps with room for adaptation. It’s far better to start really small than to start really big. When you do even the smallest steps, yet do them consistently, it creates momentum that you can build on over time, and this type of consistency allows you to take small changes and eventually turn them into larger ones. This is sustainability at its best. However, even with the best intentions and preparation, there are going to be things that come up and prevent you from following through on your health plans. Being highly adaptable and having a just go with it mentality will allow you to get right back on your path of success. So in other words, just remember, maybe you decide that you’re going to have a bowl of ice cream on one night. Just because you did that doesn’t mean that you’re a failure. It means that now you have more information. You can look at what triggered that bowl of ice cream and then tomorrow you can actually do better.
Focus on strengths over weaknesses. Now focusing on what you’re good at and feel strong with is key to reaching your health goals. Whereas focusing on what you don’t do as well or what you feel weaker at, only serves to feed into a misaligned, or an I can’t do it or I’ll never be good at it mindset. We don’t want you living in that space. Another way people tend to focus on weaknesses is continuing to function in fear, as in the fear of losing excess weight. This concept may seem strange, but some people can actually hang on to excess weight as a form of protecting themselves from having to deal with emotional baggage. This is another reason why small incremental changes to daily routines implemented over long periods of time leads to overall success for your body, mind and spirit. It’s pretty cool how that works.
Focus on what you can have, not what you can’t. Similarly, focusing on what you can have, especially in terms of your daily fuel, keeps you immersed in a more abundant or growth mindset. Whereas ruminating on the things that may not be in your new health plan continuously, pushes you back to a more fixed or in flexible mindset. So right now, just get out of deprivation mode. Consider adding things to your plan first before taking anything away. Adding in an extra serving or two of veggies, getting one more hour of sleep or adding an extra glass of water to your daily intake are great example. Think about all the great new recipes that you can try out and add to your arsenal of tools. Very exciting.
Optimize what is in your control and let go of what’s not. So please, stop comparing yourself to others. You are you for a reason. Start where you are, not where someone else is at in their health or weight loss journey. Also, don’t let the scale control your actions. So here’s the deal. One of the things with social media that’s great as we can stay in touch. The other thing is that you are only getting a snapshot into someone’s life at the very moment where they look their best and everything feels the most perfect, and you take that as their life. This is how they’re living every moment of every day, and you compare yourself to that. When in fact, again, that was just a snapshot into their life. So, what that means is you just have to stay, put those blinders on, stay in your lane and don’t let what someone else’s doing affect your path, affect your journey. Just start where you are. Small incremental steps wins the race, and you will be the one that people are looking at and feeling really inspired by.
Rethink the reward versus punishment system. Food or an alcoholic beverage is not a reward and exercise is not a punishment. Through the process of changing your mindset to lose weight, you will reframe many of your current beliefs around what it takes to be healthy. Be open to all new possibilities and thought patterns rather than staying stuck in what you believe from your past. You can do anything, you can change anything. You can be anything you want to be. You just have to be open to that concept. So one of the things that I’m asking you to consider here in key seven is that you change what your reward system is. I don’t even believe in a punishment system. I think you should reward yourself, but it doesn’t need to be food or drink. Come up with other rewards. Maybe go to a movie, go to a play, Maybe buy a new book, maybe you take that nap. Come up with a new reward system and just give up on the punishment system. We don’t want to go there. So this is really important for your success.
These are the key areas how you can start reframing the way you think about weight loss and what to focus on.
Want to be 20lb lighter before the summer? Now is a good time to take action
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There is no need to feel stuck in a place where lasting results are impossible OR feeling defeated by many past attempts that have led you to be in the same place you are now. Being fit and healthy is POSSIBLE for YOU, stop being in your own way and take action. I got you.
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