The Role Of Mindset In Successful Weight Loss – Evidence-Based By Anne Mullens, BSc, BJ, Medical Review of Dr. Bret Scher, MD Evidence-based This guideline is based on scientific evidence, following our evidence-based guidelines policy. Click for more information. Preparing yourself mentally can increase your ability to stick to and succeed in a weight loss diet. A number of specific steps can help you achieve a winning weight loss mindset; Steps include finding your “why,” planning challenges, setting specific goals, and disarming self-limiting beliefs. Evidence-Based By Anne Mullens, BSc, BJ, Medical Review of Dr. Bret Scher, MD Evidence-based This guideline is based on scientific evidence, following our evidence-based guidelines policy. Click for more information. 10 Steps to a Successful Weight Loss Mindset
Weight loss may not just be about the food you eat. Some behavioral change research shows that your mindset can be a key factor in your healthy weight loss success.
The Role Of Mindset In Successful Weight Loss
All of this mental preparation can lead to better results and more sustained improvements in health and weight loss, especially if it’s tied to an eating plan that you like and that, like a low-carb diet, helps you control your hunger and your desires.
Start With ‘why’
This practical guide highlights our top 10 positive steps and mental skills you can foster to create a winning mindset that allows you to be ready, willing and able to succeed with whatever diet you adopt.
Preparing yourself mentally can increase your ability to stick to and succeed in a weight loss diet. A number of specific steps can help you achieve a winning weight loss mindset; Steps include finding your “why,” planning challenges, setting specific goals, and disarming self-limiting beliefs. 1. Motivation: find and stay focused on your “why”
What is your motivation to lose weight? What difference will it make to your life, your happiness or your health?
Your own internal reasons, derived from your own values and desires, seem to be more motivating and lasting than those suggested by others.
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Finding your “why” can help you overcome the challenges and inevitable mistakes. You can ask yourself some specific questions:
Appearance-related reasons can be compelling, but research shows they may be less durable and more likely to be linked to potential negative outcomes, such as poor body image, low self-esteem, using unhealthy methods of lose weight and, over time, regain weight. .
Health-related motivations are linked to more positive long-term outcomes, such as more weight lost and less weight regained, and, as a bonus, improved appearance and body image as a byproduct.
Explore some health-related reasons to lose weight. You might want to have more energy, better mobility, reverse metabolic syndrome, improve your heart health, experience less joint pain, sleep better, or stop certain medications.
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Your “why” may change over time, so revisit, modify, or update it to keep your motivation relevant and inspiring to you.
Once you know your “why,” the next mental task is to think about what diet will work best for you.
We believe that a successful weight loss diet should feel like a natural lifestyle choice and not a diet you have to follow. It should be satisfying, not leave you feeling hungry or deprived, and fit with your values, lifestyle and food preferences.
There are many possible ways to lose weight, including low-carb, keto, higher satiety, paleo, Mediterranean, vegetarian, vegan, carnivore, low-calorie, and low-fat. Many people now add intermittent fasting (skipping a meal or two) to one of these diet plans.
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Many people who have tried many different diets over the years find that they can achieve success with a well-formulated keto or low-carb diet, especially if they have a lot of weight to lose or have blood sugar problems such as prediabetes or type 2. diabetes.
And just like your motivation, over time the right diet for you may need to be revised or modified. Be open to adjusting your food choices as you go, based on your progress and preferences.
We understand how precious your time is. With personalized meal plans, we do the planning for you. All you have to focus on is cooking simply and enjoying delicious food.
What challenges and obstacles can arise when following your diet? What strategies could you use to overcome them?
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Research shows that we are more likely to avoid temptations when we anticipate them and have adapted our environment and relationships to support us.
Take an honest inventory of all the people, places, or things that might threaten to derail your commitment. Analyze when cravings or temptations may arise. What environments, events or emotions can make dieting difficult?
For each challenge or obstacle you identify, think about possible actions you could take to avoid or overcome that challenge.
Don’t let this process defeat you or overwhelm you. Instead, think of it as empowering yourself to face adversity and anticipating temptations or tests of your commitment. You are equipping yourself with resources and options to triumph over the natural struggles of making any lifestyle change.
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How confident are you that you can stay focused on your motivation as suggested in tip #1, adopt the diet you selected in tip #2, and plan for the challenges in tip #3?
This confidence is called “self-efficacy” and it means your level of belief in your own abilities to do the task you set out to do.
The more we believe in our abilities to do something, the more inclined we are to do it.
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Research shows that it can be helpful to rate your confidence to make a change on a scale of 1 to 10. Then look for ways to increase that rating by focusing on your known strengths and skills.
How confident am I that I can pass the plate of treats across my colleague’s desk without taking any?
However, almost no one rates themselves at one or zero. And even if you give yourself a low score, that number can be increased by reframing your mindset.
Tucked away in the answer are examples of your past resilience or past success that you can build on.
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? See if there’s anything, or anyone, that can help you bump your ranking up a few numbers.
This is the time when you focus on your strengths and skills that can be applied to the situation.
Feelings of confidence can be built up gradually by breaking down goals into small, achievable actions, as described in tip #. 6. Your confidence can also be boosted by surrounding yourself with more positive and supportive people, as described in tip #9.
This is the voice that finds fault with what you do or undermines your confidence in your ability to do it.
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We all have that inner critic, but some of us have louder or more persistent negative voices than others. This nagging voice of doubt can undermine our efforts to truly believe these thoughts are true.
Thought stopping or other cognitive skills can help, but research shows that trying too hard to suppress negative or self-critical thoughts can make them more persistent.
If you practice using this technique, you may find that you can eventually recognize and defuse difficult thoughts and feelings. This could not only help with self-doubt, but also with hunger, cravings, temptations, and other self-defeating thoughts. The technique can be helpful for other issues, such as addictions, anxiety, depression, pain, and other chronic health conditions.
When we’re trying to lose weight, it’s common to set vague aspirational goals or goals that are beyond our control to achieve.
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A vague goal might be “I’m going to lose weight.” A goal we can’t control is a number on the scale.
These are small, individual steps that we can commit to over a specific period of time and that we can control.
SMART goals can often be translated into a series of healthy habits. For example, you can start prepping meals in advance, shopping with a list, swapping drinks for water or other calorie-free options, having healthy snacks in the car, or preparing them as grab-and-go items in the fridge.
Other SMART goals could be committing to several Diet Doctor recipes, following a meal plan for a week or two, downloading our app, and joining the online community, Connect, to help keep you accountable.
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Don’t try to do too much too fast. It’s best to start slowly to build your confidence and experience.
So make one or two SMART goals at a time. Then rate how it worked for you. Add another goal when you have the first ones under your belt (which shrinks).
It’s inevitable: There will be days, or even weeks, when you go off your diet plan.
If it happens, don’t label yourself or the diet as a failure. Rather, mentally investigate what happened. What can you learn for next time? How can you get back on track?
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Whenever you find yourself “cheating” or slipping on a diet, just use it as an opportunity to find out what happened and then
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