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.”
Unrealistic expectations
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.
Inflexibility
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.
All-or-nothing thinking
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.
