Mental strength and weight loss

This post was first written on Inshape News in June 2012.

Whilst losing and maintaining weight loss requires physical actions (what you choose to eat, whether or not you exercise), much of your success of comes down to overcoming the associated mental challenges (feeling tired, losing motivation or losing confidence).

There are five key areas you can focus on that will greatly enhance your chances of success in being the person you want to be and achieving your goals.

Set Goals – If you don’t know where you are going, how will you know when you get there?  Research consistently shows that goal setting is a key component of success.  Begin with the end in mind. Ask yourself, “What would you like to achieve in ‘x’ months time?”  Once you know this, then you can ask yourself, “What can you do TODAY to contribute towards the final goal?”  Remember that small and regular steps are the key to achieving your goals.

Be Positive – How you talk to yourself is ‘crucial’ in determining whether you make positive decisions.  Our brain is specifically designed to offer us a constant stream of thoughts.  Over time and through habit, we determine whether these thoughts are optimistic and helpful or pessimistic and unhelpful.  Optimism has been repeatedly shown to be a determining factor for success.  So you could ask yourself, “Would I ever speak to someone else, the way I speak to myself?”  If, like many people the answer for you is NO, then work towards changing your thinking.  If your thinking is negative, challenge yourself – is what you’re saying even true?  Are you catastrophising?  Will the thing that’s worrying you even be an issue next week?  Next month?  Next year?  Replace pessimistic unhelpful thoughts with those that will move you forward in your goals.

Take …… And replace it with ……
“I ate junk food for lunch. I’m never   going to get on top of this. I’m hopeless.” “I ate junk food for lunch. Oh well, it   was just today and tomorrow I will have a chance to have something healthier   that I’ll enjoy.”
“I’ve only lost 330g this week. This is   too slow. I’m never going to get there.” “I didn’t lose a lot of weight this week,   but I didn’t gain any either!  Slow and   steady wins the race. It will be worth it in the end.”

Be Resilient – Challenges will come along. You’ll miss an exercise session or you’ll eat something unplanned that you wish you hadn’t.  Remind yourself it’s okay.  It’s not the challenges in life that we experience, but rather, how we respond to these and deal with them.  Chin up and face the world – you will be okay and you can survive whatever you face.  The sooner you can bounce back, the sooner you can make more positive steps to enhance your well-being.

Be Creative – Novelty is a great way to spark our interest and keep us motivated.  Perhaps there is a new healthy dish you could try or you could change the location of your regular walk?  Routine is important, however sprinkling in some creativity every now and again stops us from becoming stagnant and gives us a reason to move forward.

Know Your Recipe – Not just for the foods you eat, but for the life you want to live!  We all have things that when we do them regularly greatly increases our chance of success.  The more mindful you are of what helps you to stay healthy and make great choices, the more likely you will continue to do them.  So, if you know that staying hydrated, going to be before 10pm, putting your exercise clothes out before you go to bed, taking a container of almonds to work to snack on are all things that help you to make positive choices, then include these in your recipe.  Your recipe for success that is.

Maintaining a healthy weight is a work in progress for many people, for all of their lives.  Approaching it optimistically, with a plan, being able to bounce back when something goes wrong, including novelty and knowing what you do that makes a difference are all key factors is maintaining your mental strength.

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