We all know how difficult it can be to lose weight, but the greater challenge can sometimes be KEEPING it off once you’ve reached your targeted weight. As a Psychologist, I understand how critical it is to maintain the proper mindset to keep yourself motivated and on track. That’s why I wanted to share some simple tricks you’ll find super helpful to keep your hard earned progress where you want it to be.
DITCH THE RULES
Health isn’t prescriptive. What works for one person may not work for another. The diet mindset can really hold you back. Ditch the scale and consider how your clothes fit and how you feel instead. Yo-yo dieting will get you nowhere. Sustainable weight loss comes from a place of understanding that healthy eating is lifelong.
A HEALTHY RELATIONSHIP WITH FOOD IS KEY
Having a healthy relationship with food is key. Learn about what you are putting in your body, both it’s benefits and disadvantages. The more you understand, the more you will look at food as nourishment and not as a vice.
SCAN THE INGREDIENTS
One of the most important things you can do when making food choices is knowing exactly what you’re putting into your body. Many highly-processed foods are filled with artificial ingredients, hidden sugars, trans fats and allergens. To avoid selecting processed food items, make sure you read the labels carefully!
STAY GOAL ORIENTED
Choose something to work toward. This will keep you focused on what it took to lose weight in the first place, and help you to keep weight off instead of reverting back to old habits.
ENJOY YOUR CHEAT MEAL
Cheat meals are necessary to shock the body and kick-start the metabolism. Don’t’ feel guilty and instead allow yourself to indulge once a week. From a psychological standpoint, cheat meals are also beneficial because they allow you to take a break and re-set your willpower. When cheat meals are not part of a healthy diet, binge eating can often occur.
CREATE A BALANCE
Recognize the little wins. It’s important to take one day at a time while still keeping your eye on the prize. Failing to recognize small wins leaves people feeling overwhelmed and discouraged. Setting manageable goals will help you feel rewarded which helps sustain willpower.
TRY TO CHANGE YOUR WORKOUT SEASONALLY
Doing the same exercises all year round will not be as effective as switching things up. Seasons are a good time to remind yourself it’s time for a change in activity. For example, when the nicer weather rolls around, take your workouts outdoors. You will have fun and feel invigorated!
FIND A WORKOUT BUDDY
If you have a workout buddy it’s easier to stay accountable. Remember teamwork makes the dream work.
CHOOSE WORKOUTS YOU ENJOY
Don’t force yourself to participate in activities you do not enjoy. Instead, find a few you are excited about. You will be more likely to make time to engage!
HAVE A PLAN
The number one reason people put weight back on is by not maintaining a continuous plan. By planning your eating and scheduling your training, you narrow the chance of skipping workouts as well as eating unhealthy. If it helps, write it in your calendar.