Losing weight is as much a mental battle as it is a physical one, and letting emotions affect your eating habits will not provide you with the long-term success you desire. For successful weight loss and wellness, we need to make sure our bodies and minds work together, which means overcoming some common mental blocks on your weight loss journey.
Luckily, you can overcome many of the most common mental obstacles that may be hurting your weight loss success, and in turn start to see more positive results!
In our new blog, NJdiet shares how to mentally prepare yourself when embarking
a weight loss program, and how to identify and overcome the obstacles that you may face along the way.
Becoming Mentally Ready To Lose Weight
Identify Your “Emotional Eating” Triggers
Stress eating can trigger your brain, making you think you need to eat when you’re feeling highly emotional, upset or overwhelmed. To avoid beginning this harmful cycle, you need to identify what causes your stress or emotional eating and how to stop it before it starts. When you are feeling stressed, try to acknowledge these moments and use a distraction other than overeating. You can keep a journal to track what triggers your stress and write down the positive coping methods that work for you—such as walking, reading, or engaging in any hobby. If you’re into yoga, you can quickly overcome one of the toughest mental obstacles by practicing this healthy, natural way to reduce your stress.
Recognize How Stress Leads To Overeating
Today our lives are hectic and demanding, making it almost impossible to not feel stressed at some point during the day. Unfortunately, stress not only triggers overeating, it also can makes our food taste better. When we eat something delicious, an opioid release is triggered in the brain, making us want to eat more. Stress can trigger this same opioid release, causing compulsive overeating if not identified. In addition, cortisol — the hormone our body releases when we’re stressed — can be responsible for improving the way our food tastes and increasing feelings of satisfaction we get from stress-related eating.
Thus, stress can make it more difficult to lose weight. While a stressful event may reduce your appetite in the short term due to the release of an appetite-suppressing hormone, if stress is consistent and cortisol kicks in, your appetite will increase. Similarly, stress may also encourage your body to store more fat. Research has shown that even among those without weight issues, high levels of stress and cortisol are linked to abdominal fat, which may increase your risk of heart disease and diabetes.
Acknowledge How Your Mind Affects Your Health
Because stress can have far-reaching impacts on your health and well-being, it’s important to understand what those impacts are—and how you can help minimize them. Some people may recover from stress quickly, while others may find themselves overwhelmed by it. Inevitably, stress can take a toll on your body and mind.
If you are constantly affected by a stressful lifestyle, you may begin to experience physical symptoms, such as headaches, muscle aches and digestive issues; or psychological ones, including anger and sadness. Moreover, chronic stress could seriously affect your health by causing problems with your heart, immunity, and digestive issues.
Tips On Conquering Your Mental Blocks When Dieting
Sometimes just the very thought of being on a diet just seems overwhelming. You might feel as though you don’t have the motivation or will power to lose weight, but really what keeps you from diet success is what is already in your head.
When it comes to losing weight, your biggest issue may just be that you don’t know how to make a healthy lifestyle work for you. Crash diets, counting calories and intense fitness regimens may be temporary fixes to a long-term solution and can lead to a series of mental obstacles to overcome. If you want to really lose weight and keep it off, you need to create a foundation for your healthy eating and fitness habits with a support system to maintain them in the long run.
Tip 1: Think Before You Eat
One of the main reasons that diets fail is because people approach weight loss the wrong way. Work hard at setting small, realistic goals instead of big, sweeping ones. If you enter into dieting by thinking it’s all or nothing, you’re more likely to fail and ultimately fall off the wagon.
Small decisions and exchanges are what ultimate lead to weight loss. Making changes day by day, not looking too far ahead and celebrating small victories make a huge difference in tackling this lifelong commitment to better health and wellness.
Tip 2: Recognizing Your Mental Blocks
The biggest mental obstacle dieters face is giving up on themselves. Many people who need to lose weight lack the confidence needed to success, and don’t believe they really can do it. However, once they change their way of thinking and find a plan and routine they can stick with, they realize they can have long-term success!
Individuals who begin a weight-loss plan for the wrong reasons are usually not as successful as those who are doing it for the right reasons – better health, wellness and personal accomplishment. Slow and steady wins the weight-loss race, and if you can find and stay on a program that works for your lifestyle, you can achieve amazing results.
Tip 3: Finding a Healthy Mindset
Trying to lose weight before making the permanent lifestyle changes necessary to accomplish my goals will never work. When you make the decision to get serious about weight loss, you will realize that working towards a healthier lifestyle is not only beneficial for your body, but for your mind and emotional state, as well.
The trigger that makes you realize you don’t lose weight through a diet, but through a lifestyle change, is different for everyone. Drastic dieting can be a vicious cycle that leaves people angry, depressed, frustrated, and finally just giving up. But if you learn a healthy way to approach weight loss, both mentally and physically, you can ultimately find success.
Overcoming The Mental Obstacles Affecting Weight Loss
Boredom is an issue for many of us, and can cause us to give up on healthy eating and fitness goals before we even start. Whether you’re bored with the types of healthy foods you’re eating, or you find that your workouts aren’t your cup of tea, you may not be able to sustain anything long enough to see weight loss results. Boredom can cause the need to escape with food and increase snacking, specifically with unhealthy yet exciting foods that are high in fat and carbs. This leads to creating yet another one of these mental obstacles.
While boredom often triggers the desire to snack—but remember, it doesn’t necessarily have to be unhealthy foods. If you find yourself bored and about to binge, make it something interesting and healthy.
In addition, be sure to switch up your exercise style. Try alternating between running, weight training, or yoga just to keep things interesting. Changing up your workouts will also help you strengthen different muscles to increase your overall results and avoid weight loss plateaus.
“Afraid” Of Being Hungry While Dieting
You don’t have to drastically reduce your food intake to lose weight. In fact, you’re better off not depriving yourself or you might end up binging a few weeks into a weight-loss program.
The best way to feel full and lose weight is to fill up on a healthy combination of whole grains, fruits and vegetables, and lean protein. While carbs will give you energy, you may experience a “crash” soon after because you don’t have any protein and fiber to slow down digestion. In this case, keep non-starchy veggies on hand, like broccoli, Brussels sprouts, cauliflower, and squash, and add spices to make them more delicious and interesting. Not only are they filled with loads of nutrition, including vitamins, minerals, and phytonutrients, the fiber and water will help fill you up.
Stop Believing Healthy Food Doesn’t Taste Good
Nutritious food doesn’t need to taste dull, plain or flavorless. Do some reading and research in order to learn how healthy cooking can include experimenting with some new recipes. You don’t need to deep-fry foods, or load them up with salt or sugar. As you discover new recipes and try new things, you’ll find healthy foods that you enjoy – even ones that don’t seem appealing right now
Worrying It’s Too Expensive To Lose Weight
You may like the benefits of an organic diet, but it’s not essential for good health or weight loss. When embarking on a healthy eating plan, try to buy what is in-season, and remember that frozen vegetables and fruit are usually as nutritious as fresh produce. Those who are on a budget may want to incorporate more vegetarian- and plant-based protein while limiting more expensive items, like meat, and add in healthy salads whenever possible.
Losing weight can be cost-effective if you want it to be, and simple things such as not going out to dinner as often and drinking less wine will assist in keeping your new lifestyle affordable. Even more importantly, staying fit and healthy can save you money in the long run, as you will avoid many health-related expenses down the road!
Believing Exercise Is Too Hard
If you consider your workout a chore, then you’re doing the wrong workout. Finding a fun activity is really crucial if you want to stick with it long enough to lose the weight and keep it off.
Simply experiment with other types of workouts until you find a good fit. You don’t need to hit a gym or become a runner to get in a good cardio workout. Things such as dance classes, martial arts, cycling, hiking, kick-boxing or yoga are all great options!
Feeling Like You Don’t Have Enough Time
It may be easier to order takeout or hit a restaurant than it is to make something healthy from scratch, but cooking healthy meals doesn’t have to take up all of your free time. Salads can be your ‘main course’ and don’t even require any cooking at all.
A great suggestion is to take time over the weekend to plan out your meals for the following week. Stock up on ingredients, and chop up some veggies and protein so you’ll always have healthy options on hand.
It’s also important to make time for working out. Scheduling a time in your day like you would any important meeting or appointment can help you do that. If you’re really short on time, make sure you’re getting the most out of your workout by choosing one that is designed to yield major results quickly.
Lacking Overall Diet Motivation
Maybe you aren’t even motivated to try to lose weight, or you have hit a plateau and feel the loss of motivation because you’ve stopped seeing results. If you feel lazy or unmotivated to lose weight, you’re unlikely to get up and work out, or eat well-balanced meals. Successful weight maintenance is strongly associated with personal motivation and the ability to enact coping strategies to combat the risk factors of gaining weight, such as binge eating due to stress.
While support from friends or family can help you find motivation, but ultimately lies within yourself. Working on creating specific and attainable goals, which are more focused and likely to be achieved because they are tailored to your specific lifestyle.
Conquering Your Fear Of Failure
If you’ve tried to lose weight in the past and failed, there is no need to beat yourself up for it. Reviewing your habits and thinking about what went right, and try not to make any harsh judgments. Sometimes it’s a matter of finding the right eating and exercise routine that will give you the successful results that you couldn’t achieve in the past.
The goal is to eventually have the mental clarity and motivation that enables you to stop feeling guilty, and instead focus on moving forward!
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As you can see from the above, mental obstacles are made to be overcome! So add these solutions to your weight-loss toolbox and watch those pounds drop off– but most of all, don’t be hard on your body OR your mind!
NJdiet is here to help you lose weight and get healthier! Every
factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy.
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At your initial evaluation and consultation at NJ
Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime.
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