Everybody loves to hear this, right? One change that could help you conquer your weight loss struggle, once and for all? The one small change that I did that helped me lose weight, and it didn’t require me to cut out any major food group OR do a single extra burpee.
Here it is. It’s not award winning psychology, but it works. One small change for lasting weight loss.
I know, I know. You hear this/read this ALL the time, huh? Stop obsessing about the number on the scale. You know why you keep being revisited by this mantra? You keep being haunted by this because you NEED TO FORGET THE SCALE AND MOVE ON. Period. I’m not going to tell you anything you don’t already know somewhere inside of you.
For instance, that regular scales only dictate a single mass reading and don’t include the parts of you which are fat, muscle, or water. OR that your weight can fluctuate due to the simplest of things like stress, illness, or hormonal changes or that most scales aren’t entirely accurate. OR maybe, just like the scale can’t measure your muscle mass, adipose, and water precisely– it also can’t measure your worth as a human being.
Do you want to know the real secret to measuring weight loss? Believe that you are losing the weight.
Just that shift in your thinking will make things happen. It has been proven time and time again.
As a coach who works with people on weight loss and fitness journeys, I ask them to take their lives seven days at a time and “believe they are thinner or stronger.”
And just like you’re probably saying to your computer or phone screen right now, “bitch, please” — just hear me out.
This practice has worked for people — I have seen it happen with my eyes. This personal cognitive approach to their body image not only made them happier but also improved their ongoing weight loss results.
We create our reality. Our minds are VERY powerful, and just a simple misfire upstairs can make you see the world around you differently. I won’t get all quantum theory on you right now, but I will say this, you are absolutely 100% a slave and victim to your thoughts. If your thoughts are defeatist and stagnant, then guess what? Your reality will be too!
Reflections of your thoughts are stronger than what’s there.
I know this sounds too good to be true that all you need to do is believe yourself to be thinner. It probably sounds easier said than done. Well, it is easier said than done, but, then again, it isn’t. To “believe you are thinner” you need to have a few things working in your favor. Making the decision to change your thoughts toward any goal requires a solid framework to keep you in check. Here’s a guideline to help keep you motivated and progressive during your weight loss journey!
Have realistic expectations. Losing weight is super frustrating, but what can make the process so much more painful is how we visualize it and expect it to be. If you have a habit of being a black and white thinker (like I’ve been MOST of my life) you want those results right away. You must keep your eyes on the realistic prize. It has taken me literal years to come to grips with the fact that my body just isn’t going to look the way I
want it thought it “should look” no matter what I do. I am what I am, and knowing what the best version of me is has helped me make peace with it. Thinking forward, please be real with yourself.
Set small goals for yourself. You may lose a significant amount of weight the first week or two of your program, but alas, this is not the norm. Have you ever heard the saying that “if you set smaller goals, you will accomplish more”? Well, it’s true. Again, this ties in with having realistic expectations.
By setting smaller goals, you will be able to tackle a larger goal in smaller-to-swallow bits, and I can’t tell you how much better this is on your mental attitude towards weight loss.
Reward yourself every single day. Most of the time, people say to you to reward yourself only when you’ve reached a goal. I think that taking control of your health and wanting to feel better about yourself deserves daily recognition. I’m not suggesting you celebrate every evening with a margarita or buy yourself a new pair of shoes each day, but you can be kind to yourself and recognize your strengths and beauty each and every day. Take a little more time on your walk home or getting ready in the morning for work. Simple things that you may have failed to allow yourself in the past.
sorry. had to.
Which brings me to my last point
Address yourself today. One of the things that keep people from reaching their weight loss goals (and most definitely in keeping their weight off) is the lack of addressing your issues in the here and now. I’ve said it before, and I’ll say it again, losing weight isn’t a magic solution. You will still be you mentally and emotionally, just less of you physically.
Let’s face it, losing weight is a journey that requires so much more than increased cardio and balanced nutrition. So please, please, PLEASE start to address the feelings, issues, and relationship you have with yourself right now while you’re losing the weight. It’s one of the most surefire ways to keeping the weight off and staying healthy for life.
Most of life feels like mind games, and, well, it pretty much is. There are plenty of times where giving up seems like the only sure thing out there, but you can get the results you want if you keep an active mind, a compassionate heart, and a determined body.
Remember, the only person standing in your way — ever — is you.
When it comes to weight loss or fitness goals, do you believe that your thoughts dictate your progress? Have you ever been a “slave or victim” to your thoughts?