You’re ready to lose weight. It’s time to get started. You start strong, and then life gets busy and stressful, and suddenly the diet is a distant memory. We all know the challenges of weight loss. Weight loss isn’t something that happens overnight — it takes time and effort. Exercising and changing our eating habits is challenging to say the least — if you don’t have a plan, things can quickly get overwhelming or completely off-track.
Two of the most common reasons for failure during a weight loss plan is that a person does not mentally prepare for it and does not physically prepare for it. So, if you’re looking to lose weight successfully, this article will provide you with some tips that will help you prepare your body and mind for weight loss to achieve maximum results.
How to Be Mentally Ready to Lose Weight
You’re prepared to hit the gym every single day and carefully plan your meals, but mentally are you truly ready? Mental preparation is often understated and overlooked in the process of weight loss. Changing your mindset doesn’t just mean telling yourself you’re going to lose weight — It’s about redefining what food and fitness are so that they become part of who you are. That means making changes in your life so that healthy eating and exercise become second nature, not something forced upon you by an eating plan or gym membership.
Here are ten ways how to train your mind to lose weight:
Change your mindset
One of the most significant barriers to losing weight is a negative mindset. If you think you can’t do it, you probably won’t. If you believe that diets don’t work and that willpower is a myth, then there’s no way you’ll succeed at losing weight. Instead, focus on positive thoughts and affirmations. These are positive statements you make to yourself every day until they become part of your belief system.
Here are some affirmations you can say daily in front of the mirror.
- I can lose weight. I can do it by exercising and eating right.
- I am strong and healthy.
- I have plenty of energy for the day ahead.
- I can find the time to make healthy choices today, tomorrow, and every day.
- I deserve to be happy with my body and my health.
- I am getting healthier every day.
- My body feels good when I eat food and do exercise.
- I am in charge of what I put in my mouth.
- I choose only to eat food that nourishes me so that my body can do what it needs to do!
Start a journal
You can use a journal to record all of your successes and failures and any other relevant information related to your goal of weight loss. By recording these things in a journal, you’ll be able to look back at them and see how much progress you’ve made over time. Staying motivated will be easier because you’ll be able to see what’s possible if you continue with your plan of action.
Recognize that emotion affects behavior
There is a great chance to get caught up in the moment when you’re feeling anxious or stressed. There are times when it’s tempting to overeat or skip exercise because it makes you feel better in the short term. But these behaviors aren’t sustainable in the long term — and they could make it even harder for you to reach your goals.
Instead of letting emotions take over, try thinking about how you can replace them with positive feelings like confidence and self-worth so that they motivate you instead of holding you back from achieving what matters most: losing weight!
Set small, achievable goals
Setting unrealistic goals can lead to failure from the start. If you’re trying to lose 20 pounds in two weeks, that’s probably not going to happen — or at a high cost to your health (and sanity). Make sure your goals are realistic and attainable. Instead of thinking about a significant number, focus on smaller increments so your efforts don’t feel like a struggle.
Be patient with yourself
Don’t expect results right away! The body takes time to adjust to a new eating pattern or exercise routine — so give yourself some time before judging whether or not you’re making progress. Don’t compare yourself to other people trying to lose weight; everyone loses at different rates and in different ways.
Define your reason why
What is your motivation for losing weight? If you don’t know why, how can you expect yourself to stick with it? Having a clear reason will give you something to focus on when times get tough. Make a list of all the benefits you will reap from your new healthy lifestyle. For example, if you want to fit into old clothes, write that down. If you want to have better self-esteem, write that down too.
Create a motivational board
A motivational board is a tool that helps you visualize your goals and keep them in front of you at all times. You can use something like an actual bulletin board with pictures or words that inspire you. Fill it with images that motivate you to keep going. The important thing is that it works for you, and it provides constant reminders of your goals and encourages you to achieve them.
Manage your stress
Stress can lead to overeating and weight gain, so it’s important to find ways to relax and manage your stress levels. It may be advantageous for you to work with a therapist or counselor who can assist you in managing your stress levels effectively.
Find time for relaxation
To avoid feeling overwhelmed by all the changes in your life, create space in your schedule for relaxation activities that don’t involve food or exercise. You can listen to music, walk in the park or read a book. You can also do meditation, deep breathing, or yoga.
Empower yourself with knowledge
Educating yourself about weight loss is imperative. That means reading books, watching documentaries, talking to people who have been through it themselves, and consulting with a professional. When you have the correct information, you can make better decisions about what foods to eat, how much exercise you need and how many calories you should consume each day.
Moreover, knowing how your body works will also help you understand why you’re not losing weight as quickly as you’d like. For example, knowing that eating carbohydrates triggers a spike in insulin levels will help you make smarter choices regarding your diet.
Get the support you need
We all need support while we go through tough times, especially when losing weight! The support of someone who understands your situation can make all the difference in helping you stay motivated and reach your goals. At PHWC, you get a weight loss team to support and hold you accountable during your weight loss journey.
Preparing Your Body: 9 Best Ways to Start a Diet and Exercise
Before you start a diet and exercise program, it’s essential to prepare your body for the changes that are about to take place. If you jump into a new lifestyle without preparing, you could struggle with the process.
Here are nine ways how to prepare for weight loss:
1. Make changes in your diet that are sustainable
Make consistent changes in your habits and lifestyle rather than drastic ones that are hard to sustain over the long run. For example, if you haven’t exercised in years and want to start running every day, begin by walking briskly for 10 minutes every day and gradually build up from there as your stamina increases.
Find easy ways around temptation and cravings, like replacing unhealthy snacks with fruit or skipping dessert every night. Gradually shift from high-fat foods toward healthier options such as low-fat dairy products, whole grains, and fresh fruits and vegetables. If you think you’re ready, do a pantry purge, remove all tempting foods inside the house, and swap it with healthier choices.
2. Find an exercise you love
Exercise does not need to be monotonous and feel like a chore— there are many fun ways to get fit! Experiment with various exercises until you find the one that suits you best. There are choices like walking, jogging, dancing, yoga, swimming, or aerobics classes.
3. Get plenty of sleep
When we don’t get enough rest, we produce more cortisol, which increases cravings for high-carbohydrate foods and makes us hungrier. Not getting enough sleep lowers our metabolic rate and increases insulin resistance, leading to weight gain. To start burning fat more efficiently and boosting your energy levels, aim for seven to nine hours of sleep per night.
4. Ditch the scale
Weighing yourself every day is counterproductive because it causes anxiety and discourages short-term goals. Instead of weighing yourself every day or week, weigh yourself once a month or even once every three months. It might surprise you how much your weight fluctuates – especially since muscle weighs more than fat — so don’t let one number discourage you from continuing your journey towards good health!
5. Drink more water
Keeping hydrated with water flushes toxins out of your system after eating, and it keeps you hydrated, which can reduce cravings for unhealthy foods. If plain water doesn’t suit you, add some fresh lemon juice or lime juice. Or try adding some cucumber slices or strawberries for flavor!
6. Practice mindful eating
Eating slowly and savoring each bite of food is the key to eating less. Rushing through your meal causes you to eat more because you don’t have time to feel how much you’ve eaten. When you eat mindfully, it takes time for your brain and stomach to send signals that it’s full. You should put your fork down between bites, chew slowly, and enjoy each bite.
7. Plan your meals and snacks in advance
If you know what you will eat, you are less likely to give in to temptation or overindulge in something unhealthy. Write down exactly what you plan on eating for each meal, and keep a list of snacks handy. This way, if you need something quick, you can grab something that’s already been pre-planned.
8. Have a weight-loss buddy
Get a friend involved by setting up an accountability buddy system with someone trying to lose weight or exercise more often. Having a workout partner can motivate you during those moments when you’d rather stay in bed than hit the gym.
9. Consult a professional
If you’ve never been on a diet or exercise program before, you should speak with a professional to help on how to prepare for a diet sustainably. A doctor or nutritionist can help you choose a suitable plan for your lifestyle and goals. Moreover, they can advise you on what kind of diet you can stick to while losing weight and how much time you should allow for exercise in your daily routine.
Lose Weight Successfully with PHWC!
You can lose weight successfully with Premier Health and Wellness Center. We offer the most effective weight loss programs in Bermuda. With the help of our health professionals, we’ll determine what’s the best course of action for your health goals.
If you’re looking for a safe and efficient way to lose weight, we encourage you to call 441-292-5111 or visitIf you’re looking for a safe and efficient way to lose weight, we encourage you to call 441-292-5111 or visit www.phwcbermuda.com today for more information about how we can help!