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Editor’s Note: This article was previously published on lizjosefsberg.com. I used to say all the time at my Weight Watchers meetings that weight loss was 5% physical and 95% mental. The real challenge of winning at weight loss and weight maintenance is to get your head on straight. In this informative article Liz offers up 7 winning weight loss mindsets for lasting success…
7 Secrets for Managing the Mind Game of Weight Loss
Real and lasting weight loss is not just about food or exercise. You’re smart enough to choose the apple over the candy bar. Weight loss is a mind game and it’s the thought process leading up to that choice that we need to focus on.
More than almost anything else, you have to get our outlook right. Stop the negative thoughts and feelings so you can unlock your true potential. I teach you how to modify your behaviors for lasting success starting with these 7 secrets for managing the mind game of weight loss!
Winning Weight Loss Mindset #1 – Remove The Idea of a Beginning, Middle, and End
If you’re someone who’s lost weight and kept it off long-term, you know there’s no beginning, middle, or end. It’s a process of working on behaviors and leading yourself towards weight loss or weight maintenance. An important skill to learn is to adapt to your ever-changing life. Weight loss is just like the Whack-A-Mole game! Just as one mole goes down, another one pops right back up. The good news is you’ll get better, faster, and more agile over time.
Winning Weight Loss Mindset #2 – Figure Out If You’re an Emotional Eater
You might think emotional eating means turning to food when you’re upset, but this isn’t always the case. Find out if you’re an emotional eater by stopping and thinking about why you’re eating something. Are you actually hungry? Maybe you’re bored or stressed and you didn’t realize until you forced yourself to stop and think about it.
Winning Weight Loss Mindset #3 – Be Proud of Yourself Today
Aim to go to bed tonight proud of yourself and your choices today. If you’ve been set big, unrealistic long-term goals that leave you disappointed at the end of the day, try setting short-term, achievable goals. I call this lowering the bar because you’re setting yourself up for success! Create daily goals that are achievable but also a little bit challenging.
Winning Weight Loss Mindset #4 – Sidestep the Instant Gratification Quicksand
A huge reason why weight loss is such a mind game is because it’s the ultimate delayed gratification. Make the difficult decision now to say no to that donut. As a result, a few days or weeks down the line you’ll see the benefit of those good choices. I always joke donuts wouldn’t tempt me if I knew right after I ate one, that it would immediately show up on my booty for the whole world to see!
Winning Weight Loss Mindest #5 – Decide it’s OK
One of the most potent ways to win this mind game is to simply be OK with where you’re at right now with weight loss. Don’t beat yourself up about not being further along. So, try to make peace with this journey as it plays out rather than being at war with how you think it should be going.
Winning Weight Loss Mindset #6 – Rethink What “Freedom” Means
Feeling free and rebellious is a part of life. As a result, it’s understandable if you’re often rebellious with food, but I encourage you to learn and rebel in new ways. Release those feelings by joining mud runs and feel like a kid again. Let the laundry sit one more day and get to bed an hour earlier! It’s possible to rebel in the smallest of ways and still have your needs met.
Winning Weight Loss Mindset #7 – Aim for a B+
Are you going for an A+ in weight loss? Don’t. Aiming for 100% rarely works, in my experience it backfires. That’s because you can only be perfect for a limited amount of time. I would rather you aim for 75% to 80%. Work hard enough to pass, but not so hard that you never see your friends or have a life. As a result, you’ll find winning this mind game even easier to win.
Related: 3 Reasons Smart People Struggle with Weight Loss
P.S. – Are you looking for more help with losing weight and eating great? Be Sure to Check Out My Best Selling Slow Cook Yourself Slim Ultimate eBook Bundle! It’s got everything You Need to Slow Cook Yourself Slim and Smart Start Your Weight Loss!
Thank you for this information, it is so helpful. As I recover from cancer, I am learning that weight loss really is a long-term journey and that is ok. I am 53 now, so it is a little harder to exercise hard and lose weight easily. But I find that the right mindset, keeping an active lifestyle, and good eating habits really helps. No need for torturing, endless exercise because no one can outwork a poor diet and eating habits. Thanks again!
How often I’ve thought about my weight loss journey as a game of whack a mole! I rejoiced to see it used by an expert! Thanks so much for this valuable information.
I enjoy many of the recipes. They are easy to make and they taste good.
The PDF book was not in my iBooks app. Can you help?
Hi Diane, We’ll be in touch via email.
Thank you for this great resource! We are always looking for wonderful resources for our personal use as well as to share with our patients!
Gregory E. Graber DDS, PLLC
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