Getting Your Head In The Game Of Weight Loss

Getting Your Head In The Game Of Weight Loss

We know what we have to do to get the weight off, but knowing it and doing it are two different things.  We know that we have to decrease our calories and increase our exercising. 

To change your weight, first change your mind

Research shows that one of the most important factors that influences weight loss success is your attitude – whether or not you believe (and keep on believing) that you can make the changes you need to make to lose weight, and that they are worth doing. This is because what you think, affects how you feel, and in turn the actions you take.

The best way I can describe this positive mindset is ‘getting your head in the game’ about food and weight. It’s not something I can easily put into words – but you will know when it happens. From my own personal experience, I truly believe that it is the key to success.  Don't try to go it alone.

Understand Why You Eat

Sometimes hunger is at the bottom of the list as to why you eat.  Do you struggle to know what true hunger feels like?  We are truly blessed in this country to have all the food we have to eat. 

Do you find yourself in the fridge, even though you've recently eaten?  If your answer was yes, then you know hunger isn't the reason.  More than likely some negative emotions like:  feeling angry, lonely, sad, stressed, anxious, bored, has triggered a habit of using food to feel better.

The urge to eat can be so much of a habit,  that you feel your lack of willpower is out of control.  This is a learned conditioned response.  If something triggers the response, then you want to eat.  You can break this habit.

 

How to break the habit

The first step is to identify when these urges strike. When you find yourself at the fridge when you aren’t hungry, ask yourself ‘why do I want to eat? What am I feeling?’

Think back to why you feel the urge to eat.  Then ask yourself is there another way you can feel better without food?  Find something that works and make a new habit.  The more you do the new habit, the more the eating when you're not hungry hold becomes weaker.

Practice Positive Self-Talk

When you look in the mirror do you talk to yourself like the following?  "I'll never be slim.  I've only lost a measly 5 pounds in four weeks.  And I broke my diet last night.  I may as well give up."  Or do you say "This is going so well, that pound has really made a difference.  I enjoyed a treat last night, now I'm really looking forward to watching the next  5 pounds disappear."

Both of these are examples of ‘self-talk’ – automatic thoughts, or statements all of us constantly make to ourselves - which influence how we feel and act. Self-talk must be positive and constructive.

If you've had on and off battles with your weight over the years, it's highly likely that you have been talking negatively about yourself more than being positive.

Self-talk that says 'you're hopeless', can make you feel like a failure which, can trigger you into the action of overeating and or totally giving up trying to lose weight.

One thing I can tell you is that the self-talk you put in your mind stays there, so if the last thing you said to yourself, is that 'I still look fat' or 'I will never be slim' that feeling is what stays in our minds.

How to Do It

The trick is to recognize that you are talking about yourself negatively. Keep a diary of your feelings.   Turn the negatives into positives. Stay on track.   Tell yourself 'You Can' Believe that you can...because You can! 

Remind yourself of your why

It helps you to regularly remind yourself of why you are making changes, it helps to keep you motivated.  It doesn't just happen.  You have to practice it.    Ask yourself, if you really want to eat that food in front of you.  This becomes the prompt for you to make a conscious choice, weigh the pros and cons of making that choice. 

Picture Yourself Thin

Visualize your future self, six months to a year down the road, and think of how good you'll look and feel without the extra pounds. Dig up old photographs of your thinner self and put them in a place as a reminder of what you are working toward. Ask yourself what you did back then that you could incorporate 

Have Realistic Expectations

When doctors ask their patients how much they want to weigh, the number is often one that is realistically attainable.  Have a realistic weight range instead of a single number.

Look ahead 12 months, and would you be happier being 12 or even 24 pounds thinner?  That only amounts to 1-2 pounds per month, which is totally doable!

Set Small Goals

Make a list of smaller goals that will help you achieve your weight loss goals. These mini-goals should be things that will improve your lifestyle without wreaking havoc in your life, such as:

Eating more fruits and vegetables every day.

Getting some kind of physical activity for at least 30 minutes a day.  Every day.

Drinking less to no alcohol, if you do only on weekends.

Eating low-fat popcorn instead of chips

Being able to walk up a flight of stairs without gasping for breath. 

We all know that change is hard and it is especially difficult if you try to make too many changes, so start small and gradually make lifestyle improvements.

Get Support

We all need support, especially during the tough times. Find a friend, family member or support group you can connect with on a regular basis. Studies show people who are connected with others, whether it's in person or online, do better than dieters who try to go it alone.

Join My Challenge Group

Create a Detailed Action Plan

Plan your healthy meals and fitness for the week.  Planning ahead is 80% of the battle.  If you're equipped with a detailed plan, results will follow.

Schedule your workouts like you would an appointment.  Pack healthy snacks or meal replacement bars so you won't be tempted to eat the wrong kind of foods.

Make your health a priority by building such steps into your life, and ultimately these healthy behaviors will become a part of your daily routine.

Reward Yourself

Give yourself a pat on the back with a trip to the movies, a manicure, or whatever will help you feel good about yourself and your accomplishments.  (Do Not Use Food!)

Reward yourself after you have met one of your mini-goals or lost 5 pounds or even a few inches around your waist, so you recognize your hard work and celebrate the steps you are taking to be a healthier you!

Ditch Old Habits

Old habits die hard, but you can't continue to do things the way you used to if you want to succeed at weight loss.

Slowly but surely, try to identify where you are engaging in behaviors that lead to weight gain and turn them around with little steps that you can easily handle without feeling deprived.   

Get rid of tempting junk food!   Clean out your pantry and fridge, and replace it with healthier options.

Keep Track

If you are working out every day and you are eating healthy, don't go so much by the scale but how you feel.  How your clothes feel.  I am not saying don't weigh at all.  Just not daily.  Take your measurements.  Keep a journal detailing what you eat, how much you exercise and your emotions.  Keeping track of this information helps promote positive behaviors and minimizes unhealthy ones.  Tracking your food intake could help you resist that piece of cake. 

Journals are a form of accountability, that help reveal which strategies are working.  When you are accountable, you are less likely to have food disassociation's.