Weight loss is a journey, a process that takes time, and would want consistency from your side. But sometimes, and just sometimes people often see their motivation waning due to various factors. It is necessary to develop a positive mindset for weight loss so you can see the results and also work towards maintaining the desired weight for your body.
In this article, we will discuss how to develop a positive mindset for weight loss irrespective of all the obstacles and challenges you face, and how to tackle them with some additional tips for weight loss.
Let us first start with what mindset is and its power.
Understanding the power of mindset
Mindset refers to the collection of beliefs and attitudes that we hold about ourselves and our abilities. It helps to shape how we perceive and respond to challenges, opportunities, and setbacks. Mindset influences our motivation, behavior, and our overall approach to life. It also contributes to building our personality.
People tend to have different mindsets. The two mindsets that different people possess are fixed mindset and growth mindset.
A fixed mindset does not allow us to grow because we start to believe that our abilities, intelligence, and talents are static traits that cannot be fixed.
On the other hand, a growth mindset is all about accepting and being willing to change and grow along the challenges, opportunities, and setbacks. People with a growth mindset believe in developing their abilities and intelligence with time and circumstances.
Impact of mindset on weight loss
A fixed mindset would not allow you to grow because people with a fixed mindset believe they will always be in one place. They do not allow themselves to grow and change even if the opportunity is knocking at their door, they won’t open it.
A fixed mindset will not allow you to get out of your comfort zone and try something new even if it involves the best for you.
For example, let us talk about weight loss. If you are in a phase in your life where you want to take charge of your health by losing some of your body weight, you would need to make some changes to your current lifestyle.
A fixed mindset would restrict you from taking the necessary steps to lose weight because your brain is wired to think that your abilities and intelligence for the same are static. You might avoid the process because of the fear of failure.
A growth mindset helps in trying new things, the things that are necessary for weight loss. In fact, people with a growth mindset would approach weight loss as a journey of self-improvement. They would see each day as an opportunity to improve themselves and achieve their health goal. You will be motivated throughout the journey because you know the results will be in your favor.
Role of mindset in weight loss
A positive mindset helps to achieve health goals because:
A positive mindset helps you to develop proactive and healthy behaviors which are essential for weight loss. It helps you consistently make healthy choices, build a routine, and indulge in self-care.
Mindset plays a role in decision-making by showing you the long-term perspective based on your current decisions. You develop a problem-solving mindset to overcome obstacles that hinder your weight loss process.
A positive mindset helps to build resilience. You bounce back stronger from your setbacks as temporary or solvable. It helps to stay motivated throughout because you have a positive outlook towards your goals.
Identifying negative mindsets
People often develop a negative mindset even during the journey of weight loss. You need to identify the negative mindset so you can recognize the obstacles and improve your behavior toward weight loss.
List common negative thoughts and patterns related to weight loss. You might think stuff like “I can’t do it ” It’s too hard” I’ve failed before”, “I am not seeing the results as expected” etc.
Such thought could severely impact your existing process and mindset of growth but you can overcome such thinking. Such thoughts can sabotage your weight loss efforts and all this could go to wane. Instead, I think your body needs time to adjust and you do not need to be so harsh on yourself.
Cultivate a positive mindset
In order to achieve your health goals you need to work on developing a positive mindset. Ensure to develop a growth mindset that will help you stay positive about your weight loss goals and the steps you take to achieve them.
Here are some tips to cultivate a positive mindset:
Set realistic goals
Realistic and clear goals help you to plan out your ultimate goal of weight loss by breaking it down into small goals. Such realistic goals are achievable and you would be satisfied by the results because you know you achieved them due to your hard-working attitude.
Instead of setting unrealistic goals like “I’ll lose 1 kg in 1 day” say to yourself that “I will lose up to 0.5-1 kg by eating a healthy and balanced diet and exercising daily”. This clearly outlined goal will help you to create a plan that would include eating balanced meals and an exercise routine that will help you to lose around 0.5-1 kg weight in a week which is a realistic and achievable goal.
Focus on progress
You have to focus on progress and not perfection. You as human beings are not perfect but you can always improve and improving means progress. Track your progress so you can keep track of how your weight loss regime is helping you to achieve your goal. If you find scope for some change in the regime you should make the necessary changes.
Positive self-talk:
How you talk to yourself is important in developing your mindset. Ensure to talk positively to yourself. Give positive affirmations so you can stay motivated throughout your process. Yes, some days you would not feel like doing anything but one day could not decide your end result. It is okay to feel low on some days and on those days it is necessary to prioritize positive self-talk to stay motivated.
Overcoming obstacles:
Such a long-term process of weight loss takes time and you will encounter obstacles in the way. You would be triggered, you would crave food and of course, you would find it difficult to adjust to the new changes.
You need to overcome these obstacles by identifying triggers that push your negative thinking and unhealthy behaviors.
Develop your own coping strategies that will help you in times of setbacks. Mindfulness, meditation, and support could be relevant ways and prove to be significant in overcoming obstacles in the weight loss journey.
Build healthy habits
Your healthy habits will decide how quickly the results you desire will be visible to you. Keep yourself consistent in developing new habits that will shape your daily routine and help to achieve your goals.
Healthy routine includes healthy eating, regular exercise, sleeping on time, staying hydrated, practicing mindfulness and self-care.
Mindful eating should also be on your list of self-care. Mindful eating means giving your attention to what you eat during weight loss and otherwise. Listen to the cues given by your body. Eat when you are hungry and stop when you feel full.
Frequently Asked Questions
How can I motivate myself to lose weight?
Ans. The first thing you need to focus on is setting realistic goals that are achievable. Setting unrealistic goals is the first step where people often fail. Aim to lose 0.5-1 kg weight in a week by eating healthy food and including them in a balanced meal. You will also have to exercise regularly.
How to lose 10 kg in a month?
Ans. Losing 10 kg weight in a month is an unrealistic goal. Many fad diets and quick fixes can promise you that you can achieve this within a month but this is a risky goal to run after. Ensure you set realistic goals that are achievable. One should focus on losing just 2-4 kg of weight in a month with the help of a healthy lifestyle. If you are aiming to lose weight you need to consume a balanced meal, exercise regularly, stay hydrated, sleep well, and lead a stress-free life by practicing mindful exercises that help manage stress.
Can I lose weight without exercise?
Ans. Yes, you can lose weight without exercise by changing your dietary approach and including healthy foods in your meals making them balanced meals. Apart from that, you also need to make some lifestyle changes like getting quality sleep, leading a stress-free life, staying hydrated, and moving your body often, be it small walks or climbing stairs. Although including exercise could help you see the results within weeks along with the mentioned ways, you can start by making changes in your dietary approach first.
