There are 6 things you should know about weight loss if your goal is to lose weight and keep it off.
These 6 things are as true or as false as you want to make them. If you choose to make them true you will be rewarded with sustained weight management. It’s really your decision if you get to goal and stay there or if your weight loss efforts result in disappointment and failure.
1. You can do it.
You may be able to point to multiple reasons why you think this is an impossible goal for you. Here are a few beliefs that can be challenged because they’re not real facts, they are only real when you believe them to be real.
I can’t lose weight because:
- “I’ve been overweight my whole life.”
- “My whole family is obese.”
- “I’m always hungry – seriously, really, hungry: I can’t stick to a plan.”
- “My metabolism is ruined from past diet attempts.
- “I have a medical condition that prevents me from losing more than a few pounds.”
They’re not excuses, they are just the way you think, and the way you think influences how you behave. By the time read all 6 things you should know about weight loss, you should have a new perspective on your own weight loss success.
2. You don’t have to change everything you’re eating or doing to lose weight. Your habits are healthier than you realize.
We tend to concentrate on everything we think we’re doing wrong and we don’t give ourselves any credit whatsoever for the things we’re already doing for our bodies that are good. Things such as:
- Maybe your choices are fairly good but your portions are too big.
- It’s okay to eat cookies, candy, chips and such but you may need to reduce frequency and serving size.
- Switched higher calorie beverages for non or lower calorie beverages.
Those are just a few examples of good weight management habits you already have partially in place. It’s a matter of shifting or boosting them a bit to increase their positive effect on your weight.
3. Change your thought patterns from looking for trouble to looking for solutions.
We spend too much time identifying potential trouble and not enough time finding solutions to resolve the problems. These may be reasons why you think you won’t succeed:
- “Nobody will support me, everybody in my house loves everything that’s bad.”
- “It’s too expensive.”
- “I don’t have the time (or money) to go to the gym.”
- “I’m a junk food junkie.”
Perceived problems are for the mind what exercise is for the muscles – it makes it stronger. Write down the obstacles you think might get in the way and mentally explore all the options you have to overcome them.
- As long as I support myself, I will always have all the support I need. If I can’t find support from my family I will surround myself with people who will support me (and perhaps I can support them too as we move towards our goals together!)
- I can make plans and menus to enable me to shop the sales at the supermarket. I can use coupons. I can buy staples in bulk to save money.
- I can fit adequate physical activity throughout the day. I don’t need to workout at the gym.
- i will work the food I love into my plan. Food is not a moral issue and there is no guilt or honor associated with what I choose to eat.
4. Your life skills and inner qualities are transferable and relevant to your weight-related goals.
Everything you have accomplished in life is a testament to your inner resources. You wouldn’t even be walking and talking if you didn’t have determination. You got to where you are today because you have determination, resiliency, imagination, creativity, tenacity, and maybe a little stubbornness.
You know how to read, so you can read nutrition facts on packages to make nutritious, lower-calorie choices. You know how to add and subtract, so you can add up the calories for your meals and snacks and subtract them from your daily calorie allowance. You know how to cook and bake so you can book and bake yourself tasty meals and treats that fit easily into your meal plan.
You might know how to roller skate and dance, and those could be fun ways to increase your physical activity.
You can do many things and many of those things you can do will aid you in your weight management efforts.
5. You can choose a realistic goal.
You don’t have to consult a chart or choose your goal based on what you weighed at 18. You can pick a goal where you will be comfortable and your weight management efforts will be a good fit with your lifestyle rather than turn it upside down. It may only be 5 or 10% less than your starting weight or it may be considerably more.
Your goal is yours; you need to find the weight that is realistic to reach and realistic to maintain. You will know what that goal is better than anybody!
You can do this.
You have everything you need to do this and you deserve to take care of yourself in a way that reflects your self care in a most positive way. You have all the inner and exterior resources and support you need to get to goal and live that way for the rest of your life. Don’t doubt it; believe it!