Get your mind set right and then you can start to loss the weight.
Some people start a diet because it is January 1st. It feels like you “have to” because everyone else is doing it. But, inside you totally don’t want to start for whatever reason you are telling yourself. So, for two weeks you are grudging through salads and workouts and one day you slip up, you have a piece of cake and the next thing you know you are done, throwing in the towel and beating yourself up the whole time. This is not a healthy cycle to be in or a good way to achieve your goals.
For you to move forward with your healthy life style journey you must WANT the change. There comes a time in your life when you tell yourself “OK Hot Pants it’s time to make a change.”
Here are 10 ways that you can get your mind ready and keep yourself going after you have started this new life style journey. It is not a DIET it is for LIFE. So, it is a LIFE STYLE change. So, keep this in mind. It is forever and you can always hit a rough spot but, can come right back to it.
1. Mini Goals
Weight loss is the result that we know. But, looking at the big picture can get overwhelming at times. Mini goals are “bite size” pieces that will get you to the big goal.
Working out 3 to 5 times a week, eating healthy each day and skipping on that cupcake at work are all “mini goals” that will help you hit that main goal of losing the weight. Break it down into smaller chunks so it doesn’t seem so overwhelming. Progress big or small is still progress.
2. KEEP POSITIVE PEEPS CLOSE
Surround yourself with people that empower you, encourage you and support all that you are changing. If people are bringing drama, negative vibes and you feel your energy being sucked out of you just by being with them a few hours then maybe you should consider cutting them out of your life or at least limit the time you spend with them. If the house you are living in is toxic and you MUST live there then just fill yourself with positivity and love. Do what you should do to keep your mind positive. Know that you are on the right path for you.
3. RETHINK REWARDS AND PUNISHMENTS
Author and Registered Dietitian Laura Cipullo says “Food is not a reward and exercise is not a punishment.” When making choices for a reward consider other things like new workout clothes, a new smaller size shirt, or even a pedicure. All things that you can reward yourself with without feeling guilty about it. She also says, making healthy choices is a way of practicing self-care. You will be getting the best of both worlds.
4. TAKE A BREATHE
Like seriously, stop and take a deep breathe in and slowly let it out. If things are crazy and stress is at an all-time high and you are reaching for that piece of pie. Stop, breathe and remind yourself this isn’t going to help you with anything. Taking the time and reconnecting with yourself and your goal is a must at times. So, take that time even when things are good stay connected with your Soul.
5. BE AWARE OF YOUR THOUGHTS
We all think negative thoughts about ourselves or our situation at some point. The key to helping you have a more positive mindset is to be aware of the negative thoughts so you can stop, breathe and change your thought to a more positive one. Being grateful is a perfect way to have a more positive mind set. When you start to think “I am fat and I hate myself” Stop, breathe and say something like “I am on the road to a better me.” Being aware of your thoughts is the first step in changing them.
6. GIVE YOURSELF TIME
Just remember it took you a long time to put the weight on. Do not think you will lose it over night because you will be very disappointed. Make sure you are putting in the work. That is key. If you are eating healthy majority of the time and getting your exercise 3 to 5 times a week. Results will come! Be patient with yourself. Take mini goals and crush them each week. Make sure you are writing your goals down and putting them front and center. Put a post-it note on the fridge or on your computer at work. Remind yourself daily you can do this.
7. STAY OFF THE SCALE
Find your starting weight and then put it away!!! Start to learn how to judge your progress by “NON-SCALE VICTORIES.” I have learned this from other coaches. A non-scale victory is when your pants fit and are not snug. You’re able to wear a shirt that has been hanging in your closet for 2 years. The scale isn’t always the best way to judge your weight loss. Remember muscle weighs more than fat. So, the scale may not move but, improvements are being made.
8. BE YOUR OWN BEST FRIEND
Talking badly to yourself and about yourself is not being your best friend. Think of yourself as your best friend. Would you talk to your best friend the way you talk to yourself? Of course, you wouldn’t. So, consider being nicer and complimenting yourself more. Instead of beating yourself up try a more loving approach. Be encouraging, gentle and compassionate. Positive talk will improve how you feel about yourself. It will take time to undo all the damage you have done over the years but, just stick with it.
9. FOOD IS FOOD THAT’S IT
Telling yourself you CAN’T have a piece of cake because it is “bad” makes you want that piece of cake even more. Is that not the truth? So instead of saying I can’t have that” instead say “I choose not to eat that.” This makes it your choice. You are in control of the situation. If you choose to eat the piece of cake don’t feel guilty about it. One piece isn’t going to ruin your whole week or your whole month. All in moderation.
Most people freak out about meditation but, it can be a great tool to calm your brain and help you connect with Self. It gives you a chance to slow down and listen to what your body and Soul are telling you. Numerous studies show improved behavior, mindset, and well-being. In meditation, the intension is to calm your brain. Slow down your thinking. Yes, you will still have thoughts and your mind may wonder but, acknowledge the thought and let it go. Gently bring yourself back to your breathing. Focus on that. Youtube is an awesome place to find great guided meditations until you feel comfortable enough to do it on your own. 10 to 20 minutes a day is all you need to start changing your mindset. Stick with it even if you don’t think it is working. You will start to notice a shift in the way you think and the way you handle situations. Don’t be afraid or think it is silly to try this. It really will help you in so many ways.
I hope these tips help you shift into a more positive and productive mindset when it comes to creating a healthier you.
Do you need help putting a plan for a healthier lifestyle into place? I will help you set new goals and actually achieve them. We will work from meal plans to meditation. I specialize in making healthy eating fast, affordable, and doable. Let’s make this happen.
Contact me at www.ammonhifitness.com so you can start feeling better and more accomplished today.