Sure, you want to lose weight, but are you in the right mindset to make it happen? Stop sabotaging your efforts with a self-defeating outlook and stay motivated to reach your goals with these effective techniques.
Negative beliefs and self-talk
The internal dialogue you have with yourself influences your actions. Thoughts such as “I’ll never lose weight” or “I’m no good at exercising” can weaken your self-esteem and stall your progress. Replace these thoughts with positive statements. Instead of: “I can’t stick with an exercise program,” tell yourself: “I can meet one realistic goal today.”
Many people imagine that losing weight will solve all their problems. Your life will likely change with weight loss — but probably not in all the ways you imagine. Losing weight doesn’t guarantee a better social life or more satisfying job. Keep your expectations focused on those very real benefits like more energy and higher self-esteem.
Words such as always, never or must place undue pressure on you. Telling yourself you’ll never eat chocolate again or you must walk two miles a day can lead to guilt-ridden lapses. Instead, treat yourself now and then in ways that make sense — when you’re out to dinner with friends, not when you’re feeling sad.
One setback doesn’t mean failure. If you eat too much one day, you haven’t blown your plan. Counteract this kind of thinking with moderation — no “good” and “bad” foods, for example, and it’s OK to have dessert once in a while. Remind yourself you can get back on track tomorrow.
Be flexible on your weight-loss journey. Don’t expect perfection. If you have a slip-up, learn from it and move on.
Most people can use an energy boost during the day. But instead of downing another cup of coffee, your best bet might be to get moving. Think there’s no way that moving more can do anything but leave you even more tired? Think again, researchers say. By being physically active instead of sitting and resting, you may cut your risk of feeling tired nearly in half. You may feel a bit fatigued after physical activity, but in a good way! Overall, regular exercise or just moving your body gives you more energy throughout the day, helps you feel focused and able to complete tasks more efficiently.
Another important benefit is that physical activity is a mood-booster. Exercise helps your body produce more endorphins, your brain’s feel-good chemicals. Although this function is often referred to as a runner’s high, other types of physical activity besides running can give you this feeling, too. Physical activity can also improve how well you sleep, yet another benefit that will give you more energy during the day.
Ready to feel more energized? Start with these tips.
- Make it a daily habit to move more. If you’re not currently active, start gradually by taking a walk around the block.
- If you already have an exercise routine, think of ways to make it a little more challenging. Simply taking a short jog or bike ride at a low or moderate intensity can affect how you feel and perform.
- At work, set an alarm to remind yourself to stand up from your desk every hour and touch your toes, stretch your arms, legs and back. March in place for a minute. Make it a point to take short breaks when you can to go outside, or walk the stairwell up and down a few floors even if you have only a couple minutes. Small, consistent efforts like these will help you feel rejuvenated and focused.
Remember these tips when find yourself sitting too much throughout the day or tempted to skip a workout. Exercise doesn’t have to be all or nothing just start moving more and you’ll instantly feel the benefits physically and mentally!