Losing weight is possibly one of the hardest battles a person will ever go through. Even if you happen to be successful at it at first, oftentimes you gain it all back and then some, which leaves you feeling defeated and hopeless.
Changing your results can be as simple as changing your mindset. Using the 12 tips below, you might find that you’re finally able to shed those pounds for good!
Stop Calling It A Diet
A mindset shift can go a long way in helping you reach your goals once and for all. The problem with the term ‘diet’ is that they all seem to have a beginning and an end. When it’s ‘over’, many people end up going back to eating just like they were before, possibly more because they think that they can with their new waistline.
Call it a lifestyle change, a mindset shift, or whatever else you want, but whatever you do, stop calling it a diet.
Focus On Meaningful Things
You might want to be able to fit into that little black dress, but you might be setting yourself up for failure. Instead of focusing on materialistic goals, try to remember the intangible ones instead. For example, try saying “I want to have energy and feel like myself again” instead of “I want to fit into the jeans I wore in high school”.
Focusing on feeling good and noticing the results quicker will also help motivate you to keep going.
If you’ve tried to lose weight before, you already have an idea of what makes it difficult for you. Everyone’s answer will be different, but a simple switch in how you do things this time can go a long way in setting yourself up for success.
As an example, let’s say that the last time you tried to lose weight, your biggest downfalls were that you found yourself snacking on sugary foods to get through the late-afternoon stretch at work and you found that you were way too tired to work out once your day was over. To set yourself up for success this time around, you could pack healthy snacks to tide you over and work out in the mornings instead (remember, less time is better than no time).
Keep It Simple
The more obstacles in your way, the more likely you are to find excuses to fall into old habits. If you want to make sure that you get out for that early morning run every single day but you know that you’re not a morning person, try laying out your clothing the night before so that it’s all ready to go; if you want to switch empty calories for fruits and veggies, cut some up and put them in a convenient location.
Our environment plays a huge role in our habits; the more tailored to your new lifestyle yours is, the more likely you’ll be to continue reaching for your goals.
Start Your Own Fan Club
As with just about anything else in life, you’re more likely to reach your goals and stay focused if you have a really solid support network cheering you on every step of the way.
When you’re building your support system, choose people that are close to you and that you can trust; remember to let them know exactly how they can help you. The more specific you are, the more it will help them help you. Maybe you just want a sympathetic ear, or maybe you need someone to check in on you every week or so. Figure it out and start building your squad.
Take Things As They Come
No matter how much you plan something, you should always expect the unexpected and be prepared to adapt to it. Just because the grocery store isn’t selling your favorite salad bag anymore or your yoga class got moved to a new time, it does not mean that you should just throw your hard work and effort out the window.
If you want this to work, you need to remember to stay flexible. And who knows? You might just find a new favorite food or dance class to adore.
You can build the best support network in the entire world, but at the end of the day, you need to be able to love yourself. Here’s the thing – You’re going to slip up at some point, or you’re not going to reach your goals in the time you thought you would. It’s going to hurt, and you might even feel like a failure. The people in your life can say otherwise until they’re blue in the face but, unless you believe it yourself, they might as well be talking to a wall.
If something doesn’t go the way you plan, give yourself the pep talk you’d give to a close friend were he or she having the same problem, then get up and continue conquering the world.
Give Yourself A Hunger Scale
And ongoing scale in which you rate your hunger on a scale of one to ten can go a long way in helping you not overeat. With one being not very hungry at all and ten being so hungry you could clear a buffet by yourself, keep ongoing track of how you’re feeling throughout the day.
Ideally, you want to eat when you’re in the middle of the scale, but life doesn’t always work out so conveniently. To avoid overeating if you know you won’t be able to eat anything until later, eat a snack or small meal while you’re still on the lower end of the scale.
Start A Journal
If you’re keeping an actual record of what you’re eating and when you’re exercising, you’re more likely to actually stick to it since you have an actual record. Weight, activity, and food are the main things to jot down, but you could also record your mood and/or sleep cycles too.
There are plenty of different methods out there (apps, websites, pen and paper, etc.), so find one that works for you and roll with it.
Learn Your Triggers
Plenty of people use food to deal with their emotions (even if it’s just boredom). If you”re one of them, it’s best to spend some time getting to know yourself a little better – Write down all of the triggers that send you spiraling into a bottomless pit of emotional eating and figure out an alternative solution.
Whether you go for a walk or call up a friend to chat doesn’t matter, the goal is to reroute the habit.
It takes about twenty minutes for your stomach to send a message to your brain letting it know it’s time to stop eating, which is why sometimes that bloated feeling comes out of nowhere. To curb that, learn to eat your food as mindfully as possible – Chew every bite as thoroughly as possible, savoring each individual texture and flavor, and remember to put your fork down in between bites.
One you start to feel like your stomach has sent that message, determine whether or not you could walk away satiated from the table right then. If you don’t think you can, take a few more bites and repeat the process. If you think that you’re good, just push the plate aside and focus on something else instead.
Make Sure That You’re Getting Enough Sleep
Research has shown that hormonal changes can be triggered in people who aren’t getting enough sleep. Those changes leave them feeling hungry even when they’re not, which can lead to overeating and, ultimately, weight gain.
A good night’s rest is important for so many reasons, why not use weight loss as an excuse to start getting one? It’s recommended that adults get between seven and nine hours of sleep per night.
It’s not going to happen overnight – nothing worth it ever does – but these 12 steps can certainly help you reach your goals over time. If you’ve recently been trying to lose weight, what are some methods that you’ve has success with? We’d love to hear about it! Let us know in the comments section below.