3 Mental Strategies That Can Help You Lose Weight
It’s all in your head. That’s what you have to remind yourself when you set out on a weight loss journey.
All the pain and second guessing comes from within.
That’s why tackling your mindset is the first thing you should to to ensure your success.
Here are three mental strategies you can use during your weight loss journey.
1) Hold Yourself Accountable
The best way to be accountable to the weight loss goal you have set up for yourself is to tell others about it. If it’s just between you and yourself, it’s easy to cheat.
Unfortunately, many times we don’t give our own goals the importance that we give the goals others set for us.
By bringing other people into your journey, you kind of know that they are watching you.
You’ll feel more afraid to give in or give up on your goal, and they’ll also be there to offer encouragement during the tough times.
2) Ditch The Scale
So many people get caught up worrying about the number on the scale that it ends up being detrimental to their weight loss journey.
Your weight fluctuates constantly.
The reality is that, if you were to weigh yourself in the morning and then lay still in bed all day, your weight would still be different the next time you got up to stand on the scale.
Don’t allow the scale to control you or tell you when you are making progress.
Instead, use progress photos and measurements to track your progress and, most importantly: take note of how you feel.
Can you walk upstairs without feeling winded?
Do your jeans fit a bit loose now?
Those are the “non scale victories” you should focus on.
3) Don’t Overwhelm Yourself
You might have a big goal that you want to reach, like losing 50 pounds, but it’s important that you don’t overwhelm yourself and get discouraged before you even start.
To make sure that doesn’t happen, you need to sit down and break your goal up into smaller goals.
Take it week by week and day by day.
Be realistic about when you can reach your big goal and stay motivated along the way by setting smaller goals you can work towards.
This way, you’ll be able to hit milestones on the road to your goals and figure out what’s really keeping you motivated as you aim for that big goal.
How Visualization Can Help You Lose Weight
Perhaps one of the best mental strategies you can use when trying to lose weight is visualization.
Visualization is actually something we all already use all the time, but learning to control it can be very powerful for your weight loss journey.
Whenever you are ready to make a change in your life, there will always be a struggle on the horizon related to making that change.
If there wasn’t, you would have already have implemented the change in your life.
The biggest struggle you have to overcome is the future that you have visualized in your head.
If you feel that making the change is going to be a difficult journey, you are already rehearsing that in your head.
Starting a diet, for example, is usually a hard thing in most people’s minds.
They begin to reflect on how they’ll feel sad and deprived, like they’re missing out on all the delicious things in life.
The visualization weakens their willpower and ends up discouraging them.
The secret is to change your visualization into something positive and empowering.
Instead of visualizing how difficult a change will be to make, you need to focus on visualizing how great the results will feel.
Picture yourself facing the struggles that are ahead as you continue your weight loss journey.
Let’s say you’re on a strict diet and your mom has just cooked delicious food for a family event.
Rather than imagining your mom feeling hurt that you aren’t eating what she made, and then guilting yourself into cheating your diet before you even get to the event, picture this…
Visualize going to the event and approaching your mom to say something like, “Mom, this all looks delicious! I’ll have to pass today but everyone is enjoying it so much.
I’m working on my self-discipline and some personal goals.
I can’t wait for next time, though
I will be ready to indulge!”
Then, picture your mom’s positive response and visualize her saying something like, “I’m so proud of you! I completely support your effort.”
That may not be how it actually happens, but you’re making clear what your intention is.
You aren’t going to imagine things being difficult for yourself. You are going to walk into that event feeling positive, empowered, and ready to make good choices based on your long-term goals.
If you get in the habit of doing this, you’ll see big changes.