Weight loss is on the minds of many Americans. Information revealed by the Centers for Disease Control and Prevention’s National Center for Health Statistics shows that nearly half of adults in the United States have tried to lose weight in the past several years.
However, not all find success, and one of the most common reasons they fail is because of self-sabotage. If you find yourself facing this hurdle, there are several strategies you can use to change your mindset and take charge of your weight loss in a positive way.
1. Focus on Goals Reached, Not Numbers
When you are on a weight loss journey, the scale can become your worst enemy. It may read one number one day and then a different one the next, which can lead to frustration and might even cause you to give up or binge eat unhealthy foods out of pure stress and anxiety. If you want to break out of this vicious cycle, kick your scale to the curb and focus on small, attainable goals that foster a positive attitude.
Setting goals that do not rely on the readings of your scale can help you feel a sense of accomplishment. For example, setting a weekly exercise goal to achieve a certain number of exercise reps or steps taken can boost your mood and give you a feeling of pride for sticking to your objectives, no matter what the scale says at the end of the week.
2. Focus on Positive Self-Talk
One of the quickest ways to talk yourself out of the ability to lose weight is by being overly critical of yourself. When you berate and belittle yourself over eating something unhealthy or skipping a workout session, you are setting yourself up for further failure because you will begin to focus on these thoughts instead of your goals. This can lead to feeling defeated and cementing the mindset of being unable to lose weight.
Before you begin any weight loss program, it is important to understand that because you are practicing fitness and better health, part of the process is learning to love and forgive yourself if you make a mistake or backslide. Weight loss is not easy, but when you constantly put yourself down, it might only become more difficult and stressful.
3. Picture a Positive Future
When you first begin a weight loss regimen, it can be challenging to find the motivation for that morning cardio workout or spin class. This is likely because there is no instant gratification or reward and the benefits of exercise can take time to show. Envisioning specific positive outcomes can be one of the most effective ways to stay motivated, especially during those first few weeks of the program.
If you want to picture a positive future, use specifics to help you visualize it. Imagine fitting back into your favorite pair of jeans, looking slim for an important event, or losing enough weight to resume a hobby you once enjoyed but abandoned because of a lack of energy that stemmed from weight gain. The more specific your goals, the simpler it can be to visualize and reach them.
4. Learn the Health Benefits of Weight Loss
Understanding how weight loss can boost your health can offer you plenty of motivation. For example, if you are overweight and are currently undergoing family planning diagnostics created by medical entrepreneurs like Dr. Harry Stylli, learning about the link between obesity and difficulty conceiving may give you some insight about the importance of sticking to your nutrition and workout regimen.
Weight loss is often a difficult journey with many unexpected twists and turns. However, when you know how to keep a positive mindset, you may experience less stress and feel better about yourself as you strive to achieve your goals.