We all know that losing weight can be tough! What you probably don’t know is that weight loss isn’t where people face the most challenges (even with a strong weight loss mindset) .
Yes, people don’t really struggle that much to lose weight. They struggle to keep it off!
There are all sorts of diets, programs and challenges people use to lose weight and get fit. The problem is that rapid weight loss usually never lasts. Once they stop the diet, program or challenge, the weight comes right back. Sometimes with a vengeance, as they may even end up heavier than they were before the diet!
Here are 3 crucial weight loss mindset shifts you need to adopt if you’re tired of regaining weight after dieting.
1. Focus on Long-term Habits not Short-term fixes
You need to change your mindset about time frame. If you are looking for quick fixes, you’ll only get short term results. You need to stop thinking about losing weight quickly and start thinking about how to lose weight sustainably (and keep it off).
When deciding the actions, you’re going to take towards weight loss ask yourself if it’s something you could see yourself doing for the next 2, 5 or 10 years. This is what is meant by changing your time frame.
Your results are tied to your actions. If you can’t maintain the actions that got you weight loss, you won’t be able to maintain your weight loss.
Stop thinking in terms of weeks. Start thinking in terms of years.
2. Avoid the Shiny Object Syndrome
Shiny object syndrome is getting easily distracted by ‘shiny’ new ideas. The weight loss industry churns out new diet and fitness fads at a regular rate. With the rise of Social Media, this information and fads can spread really quickly making it even harder than ever to stay committed to a weight loss regimen. There’s always some new, sexy secret that promises to be the answer to all your problems.
But rest assured, success lies in mastering the basics, not the fancy stuff.
It’s all about practicing basic (and boring habits) like:
- Cutting out carbs, eating good fats, protein and veggies,
- Listening to your hunger cues,
- And getting enough rest and sleep.
Not exactly marketable advice, but it works. Ultimately, any diet that works does so because it keeps your calories low. There’s nothing magical about it. In fact, most fad diets are just repackaged and remixed versions of old fads.
It is very easy to be tempted by whatever is in style right now, or whatever people around you are doing.
Ignore it all. Those are usually shiny objects that distract you from what you ought to be doing.
Which is to stay focused. Stick with a program or plan for at least 6 months before you even think about looking for a new one. This is the right weight loss mindset to develop.
3. Become Process-oriented
Weighing yourself every day is a fantastic way to drive yourself crazy. You may be doing everything right and sometimes the scale will still go up (or stay the same)! Daily weight fluctuations are unpredictable and uncontrollable because your weight at a given time is based on so much more than just how much fat or muscle you have.
Besides, you can’t control how fast results happen anyway. You can only control the actions you take to get you those results. A better way to look at your journey is by developing a razor-sharp focus on the process, on what you need to be doing right now.
Because actions cause results. So, it’s logical to focus on actions. Thinking about results won’t get you there, but actions will.
Celebrate all the little things you do well!
If you went to the gym today, give yourself a high five. If you ate more veggies than you did last week, congratulate yourself.
These are the things that matter. So long as you keep improving your actions, the results will follow. Plus, this actually gives you a more accurate idea of progress because what your weight says on a given day doesn’t necessarily reflect how close you are to long term results.
For example, you could go out drinking the night before and see the scale go down. Or you could do a hard workout and see the scale go up. Which one do you think is better for weight loss?
Action is everything. Additionally, when you develop your focus, you’re less vulnerable to the distractions of shiny objects.
When you focus and celebrate your actions, those actions are more likely to become habits. And habits create results that create success!
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