3 Key Mindset Shifts You Need To Lose Weight And Keep It Off

Weight loss is hard.

Well, you may be surprised to hear weight loss isn’t where people struggle the most.

People don’t really struggle to lose weight. They struggle to keep it off.

There are all sorts of diets and challenges people use to lose weight. The problem is this rapid weight loss never lasts. Once you stop the diet or challenge, the weight comes right back. You may even end up heavier than you were before the diet!

So, I’m going to give you 3 crucial mindset shifts you need to adopt if you’re tired of gaining weight after dieting.

  1. Think long term habits not short-term fixes

You need to change your time frame. If you look for quick fixes, you’ll only get short term results. You need to stop thinking about losing weight quickly and start thinking about how to lose weight sustainably.

Renowned Strength coach Dan John challenges people to lose 1 pound in a year. Inevitably, people scoff at the idea. But is it really such a ridiculous goal given that most people gain 1 pound a year? (https://www.acpm.org/page/holidayweightgain)

When deciding the actions, you’re going to take towards weight loss ask yourself if it’s something you could see yourself doing for 5 or 10 years. This is what I mean by changing your time frame.

Your results are tied to your actions. If you can’t maintain the actions that got you weight loss, you won’t maintain your weight loss.

Stop thinking weeks. Start thinking years.

  1. Ignore shiny objects

This may be even harder than ever. Information and fads can spread so quickly with social media. There’s always some new, sexy secret that will be the answer to all your problems.

But I assure you, success is about mastering the basics. Not the fancy stuff.

It’s all about practicing basic and boring habits like:

  • Eating more protein and veggies,
  • Listening to your hunger cues,
  • And getting enough sleep.

Not exactly marketable advice, but it works. Ultimately, any diet that works does so because it keeps your calories low. There’s nothing magic about it. In fact, most fads are just repackaging of old fads.

Unless you become a hermit and lock yourself away in a cave, you will be tempted by whatever is in style right now, or whatever your friends and colleagues are doing.

Ignore it all.

Those are all shiny objects that distract you from what you ought to be doing.

Stay focused. Stick with a program or plan for at least 6 months before you even think about looking for a new one.

  1. Focus on the process

Weighing yourself every day is a good way to drive yourself crazy. You can do everything right and sometimes the scale will still go up! Daily weight fluctuations are unpredictable and uncontrollable because your weight at a given time is based on so much more than just how much fat or muscle you have.

Besides, you can’t control how fast results happen anyway.

You can only control the actions you take to get you those results. A better way to look at your journey is by developing a razor-sharp focus on the process, on what you need to be doing right now.

Because actions cause results. So, it’s logical to focus on actions. Thinking about results won’t get you there, but actions will.

Celebrate all the little things you do well.

If you went to the gym, give yourself a high five. If you ate more veggies than you did last week, congratulate yourself.

These are the things that matter. So long as you keep improving your actions, the results will follow. Plus, this actually gives you a more accurate idea of progress because what your weight says on a given day doesn’t necessarily reflect how close you are to long term results.

For example, you could go out drinking the night before and see the scale go down. Or you could do a hard workout and see the scale go up. Which one do you think is better for weight loss?

Action is everything. Additionally, when you develop your focus, you’re less vulnerable to the distractions of shiny objects.

When you focus and celebrate your actions, those actions are more likely to become habit. And habits equal results that stick.

For more on the psychology of weight loss and how to think yourself thin, read the e-book here.

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5 Diet Myths

The diet and weight loss industry reaches far and wide. All you have to do is reach out with your fingertips to find troves of people and companies who are more than willing to share with you their secrets, methods, formulas, and plans.

Some actually work. Some dietary plans have a strong foundational basis which prove beneficial, while others include some myths, wives tales, and bro-science that are just plain harmful.

  • Fad Diets will help you lose weight…. And keep it off.
  • Lifting weights will cause me to bulk up.
  • Eating after 6 p.m. leads to weight gain.
  • Natural or herbal weight loss products are safe.
  • Low fat or no fat = no calories.

Not True

  • False
  • False
  • False
  • False
  • And False

It really is that simple

Fad diets are popular for the same reason consumerism is highly popular. There is someone somewhere peddling their ideas of what works and what doesn’t. Every fad diet is based on some sort of restriction, exclusion, or taboo food group or macronutrient (which we’ll get to in just a moment). They promise quick results, which we all buy into. We want to lose those extra vanity pounds, or maybe those extra not-so vanity pounds, and we want to lose them quickly.

The fact of the matter is that fad diets will often kick our bodies into starvation mode. Simply put, we didn’t evolve as a species by eating the “healthiest” of foods, and certainly not by modern standards. Biologically, we evolved to eat foods to survive. Our ancestors were, for a very long time, always one meal short of starvation. When our bodies are starving, they’re storing every single thing they can for use later.

We see this on NatGeo or Ourplanetdaily with Polar bears, and sea lions. Homo sapiens may be more intellectually self-aware, but biologically, the concept applies. The statement “fad diets will help you lose weight and keep it off,” is false because of the “keep it off part.”

It’s true that the Atkins diet, the Mediterranean diet, and the mustard diet will help you lose weight in the same way a polar bear loses most of its body mass during hibernation. However, once you come off that diet, like a bear exiting the den, your body will go into survival mode. If you’ve never experienced this, it’s quite interesting.

You see foods you normally despise, or distrust and you feel a deep biological pull to destroy by consumption. You become a ravenous beast as you plow through the loaves of bread and boxes of doughnuts because your body knows that it’s been starved of these foods for a while.

Even if you don’t “choose” to leave the den, or come off your diet, you brain will eventually win out over your self-control and you’ll binge. Then the interesting thing happens. You’re eating again.

You’re not starving any more. Having been in starvation mode, your body will furiously pack every micro bit of nutrients, fat, and carbs into your body somewhere to save for the next time you enter starvation mode like a scrat burying his prized acorn.

As a result, most dieters- more than 90%- gain back most of their lost weight. Much of the time, they gain it all back, or all plus some.

Lifting weights is often seen as a way to bulk up. For most men and some women this is true. However, bulking up like those competition lifters we see on bodybuilding dot com takes concerted effort, hours a day of training, and serious focus. Unless that’s what you’re specifically going for, you’re not in danger of being a woman who looks like a man mid roid-rage.

However, built muscle has three primary benefits.

  • Muscle burns more fat, lending higher caloric burn during workout the more muscle you have
  • Shapes your body
  • Weighs more than fat while taking up less space

Choosing to not eat after a certain time of the evening can have unintended negative consequences. Remember above where we talked about what the human body does in response to starvation mode?

Well, this idea of not eating after 6 p.m. is not really in line with modern demands. Many people don’t get home until after 6 p.m. Some not even before 8 p.m. This leaves two options:

  • Eat greasy and unhealthy fast food
  • Starve

What are the consequences of both or either of those options? If you choose to go without dinner and go to bed starving, any meal you eat after will provide more nuts for scrat to horde (so to speak).

Natural or herbal weight loss supplements are neither necessarily safe nor unsafe. A couple of decades into recent history makes this point. At one point, ladies in the neighborhood were popping ephedra like it was the second coming only to find out that people were dying.

Ephedra, like arsenic, is natural. But it’s just not safe. No natural or herbal remedies are monitored by the FDA and should be approached with extreme caution.

Finally, this idea that no fat or low fat equals no calories is false. Calories are a unit of measure kind of like a Cup or kilowatt hour. They’re used as a way to measure the fuel a certain food can provide your body. Fat comes to 9 grams per calorie.

Carbohydrates and Proteins come to 4 grams per calorie, and alcohol is 7. Your four macronutrients are Fat, Carbohydrate, Protein, and Alcohol, and these have to balance out in some way.

Chances are that if you have a food that is low in fat, or has no fat, the difference is made up in carbohydrates, or proteins.

Remember, there is a lot of bro-science, and myth roaming around out there. Look for more than one source of information that can provide their own resources. Also, if it sounds like a miracle or if it’s a “little known secret” run.

5 Mental Challenges to Weight Loss

Physiologically, weight loss comes from exercising and minding what you eat. However, there is a huge mental component to it as well. Losing weight and keeping it off is a lifestyle change and it requires some mental agility as well as tenacity.

There are at least five key mental challenges to weight loss, but they can be overcome to move you toward a happier and healthier life.

  1. You Have to Want it

The first great mental challenge to weight loss is that it has to be something that you want. No one can lose the weight for you and losing weight and keeping it off takes time and dedication. It’s much easier to put in that time and dedication if losing weight and keeping it off is personally important to you.

  1. Social Stigma

Another mental challenge comes, at least in part, from the social stigma that is associated with being overweight. The way that most people talk about weight gain and weight loss, it can be easy for the individual to feel like carrying extra weight makes them bad people.

When people feel like others are chastising them for things, we get defensive. This can make us not want to do things even if those things are good for us.

The best way for people to get over this mental challenge to weight loss is to have their own reason to want to lose weight. If an one has one’s own reasons it becomes easier to ignore those around them. This can make it feel like the individual is working for their own good rather than because someone else thinks that they should.

  1. Breaking Bad Habits

One mental challenge comes from the fact that most people who carry extra weight do so because of habits that have made it easy for them to gain weight and hard for them to lose it.

In order to lose the weight and then keep it off, these habits need to be broken. This can be a very difficult step.

  1. Building Good Habits

A closely related mental challenge comes from building new good habits. Just like weight gain often results from unhealthy habits, losing weight is best done through developing healthy habits.

Developing these new habits can be very difficult. It will take effort, dedication and commitment, as well as earnestly setting your mind to do so.

  1. Facts and Figures

A final mental challenge has to do with the fact that, if you aren’t used to eating right and exercising, it can be mentally tasking. It’s much easier to not exercise and to eat poorly than it is to make careful decisions about what to eat and to exercise in a healthy way without overexerting.

The good news is that in many cases, individuals begin weight loss plans because of their health. That their health is a problem is, of course, bad news, but it also puts them in close communication with health care experts. These health care experts can help them to navigate the complicated worlds of diet and safe exercise.

Further, information has never been more prevalent and readily available. While it is good that this information is so readily available, sorting through it and absorbing it are still difficult tasks.

There are some pretty significant physical challenges to lasting weight loss. However, there are also some key mental challenges to weight loss as well. Understanding these challenges can help people struggling with their weight to understand what they can do to achieve weight loss. It can also help those who have a loved one that is trying to lose weight to understand that this is a more difficult challenge than many realize.

It can be far too easy for people of a healthy weight to take their health for granted. This taints their understanding, but it also makes things harder on individuals trying to lose weight and putting up with social stigma and a lack of understanding.

The Psychology Behind Weight-Loss, Thinking Thin is here

Psychological Hunger 5 signs to Know

There are many reasons that you eat, but not all of these have to do with the physical need for food. In fact, many of the motivations that cause you to reach for a snack or eat more have nothing to do with your nutritional needs and everything to do with your mental and emotional desires.

And learning the difference between psychological and physical hunger can help you stay on track and make healthier choices in your diet.

What is Psychological Hunger?

There is no physical need for survival when it comes to psychological hunger. Instead of eating to keep your body alive, you are eating to satisfy a desire, unmet need, or emotional upset that your mind has convinced you the food will help resolve. You eat because you are bored, lonely, or unfulfilled, not because you physically require food.

Psychological hunger is about filling a void in your heart or mind, but unfortunately, no matter how much or what you eat, that void cannot be filled by food. This type of eating behavior can lead to excess weight, more psychological strain, and a vicious cycle that is hard to break.

How can you identify if you are eating out of mental or emotional need rather than physical hunger? Here are five signs that you’re eating habits are coming from your mind, not your stomach.

Your Hunger is Not in Your Belly

Want to know if you are really hungry or eating for another purpose? Try this. The next time you go to eat, stop and stand still for a minute. Think about which part of your body is demanding attention. Where are you feeling hungry? Place your hand over the area that is “talking” to you. If you put your hand on your stomach, then you are physically hungry, but if you hand lands on your head, heart, or somewhere else, then you are eating to satisfy a different need.

Your Stomach is Not Empty

The next time you decide it is time for a snack or meal, take a minute to consider your hunger level. If you were to rate how physically hungry you are, with 1 being absolutely starving, 5 being satisfied, and 10 being completely stuffed, how hungry are you right now? If your hunger ranks between 1 and 4, then it is time to eat. If you rate is higher than 5, then you are not eating for physical reasons, so ask yourself what you are trying to fulfill instead.

You Crave Specific Foods

If you are hungry for a specific food, especially if that food is high in fat, salt, or sugar, then you are likely not eating for any physical need. After all, physical hunger is about nutrition, so if you are hungry, then a healthy salad or piece of fruit will satisfy your requirement. But if your hunger is demanding chocolate, French fries, or some other indulgence, then you should look elsewhere to satisfy your cravings.

You Feel Hungry Very Quickly

Physical hunger comes on very slowly, building over time as your belly empties and your physical need sets in. Emotional or mental hunger often strikes without warning, hitting you with an urgency that demands attention and focus. If you find that you are suddenly starving without notice, ask yourself what just happened to trigger this intense need. What preceded this change in your hunger? Often, this will give you a clue as to the real source of your hunger.

Your Hunger Disappears without Food

If you are eating not long after your last meal, your hunger may be more mental than physical. After all, with food in your stomach, how likely are you to still have physical, nutritional needs? Before taking another but, sit quietly and reflect. Feel your hunger.

Rate your void. Is your stomach still rumbling or achy? Do you still feel pangs?

If so, then you may need more to eat, but wait 20 minutes and see how you feel. If, after that time, you still feel empty or like you need more food, then it is okay to eat more. But often, waiting just a little while will be all you need to feel full again.

Learning to differentiate between physical and mental hunger can help you to curb your cravings and get your eating under control. It is the key to releasing yourself from the emotional patterns that guide your consumption and enables you to focus you’re eating on the nutrition your body needs and deserves.

 

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The Psychology of Weight Loss  Click Here to read

5 Thoughts That Sabotage Your Weight Loss Efforts

When it comes to losing weight, there is one thing that is making it harder than everything else, and it is probably not what you think. Your mind and emotions are your own worst enemy, and they are more powerful than you likely imagine. From convincing you that you deserve a whole bag of cookies to throwing a fit when someone else eats what you want, your thoughts are capable of wild leaps of (il)logic and (un)reason that it is no wonder you struggle to lose weight and keep it off.

Learning to ditch these destructive thoughts will help you have a more positive outlook and greater success at finally losing the weight. Here are five thoughts that could be sabotaging your weight loss efforts and what to do about them.

#1. “I’ll start my diet tomorrow.”

This type of all-or-nothing thinking is typical self-sabotaging behavior. You can’t possibly make healthy choices right now; you need to start clean, wait until the slate is clear, right? Right?!? This type of thinking is simply a delay tactic, meant to allow you to make yet another unhealthy choice that satisfies a deep emotional need that has nothing to do with food.

Instead of waiting until tomorrow or Monday or the start of next month, start right now. Decide that you are worth it, and that this meal is the opportunity you must make choices that give your body what it needs without feeding the emotional void. Life is all about millions of little decisions, not one big one. And now is your chance to make one healthy choice.

#2. “This is harder for me than other people.”

Comparing your health and needs to other people is an easy cop-out. Yes, it is easier for some people to lose weight. But guess what? It is also harder for a lot of other people, too. You have no idea what is happening in other people’s lives, what they are doing that is helping them to be successful, and whether they are battling other things you know nothing about.

This type of sabotage is an excuse not to do the hard work needed to be successful. Instead of focusing on other people, worry about yourself. Replace negative thoughts with positive actions. “I am determined.” “I value my health and wellness.” You control yourself and your actions, and it doesn’t matter what someone else’s journey is like.

#3. “It’s not good to deprive yourself.”

This idea that deprivation is somehow a bad thing has pervaded our mindsets today. As a culture, we have someone convinced ourselves that having everything we want when we want it is somehow the best option. But guess what? Your emotions want a whole lot of things that your body does not need, so you have to change your mind about what it means to deprive yourself. You are not depriving yourself of health or nutrition when you make smarter choices.

You are not depriving yourself of a more enjoyable life when you are able to lose weight and engage in the things that make you happy. You are not depriving yourself of what you NEED, only of what your mind says you WANT.

#4. “I deserve this because I worked out today.”

This self-sabotaging thought is rewarding a healthy choice with an unhealthy one. Your reward is not the act of eating healthy, it is the benefits to your well-being and weight that come from those choices, and you will never get there if you “deserve” a piece of cake every time you go to the gym. Changing your rewards to other things you want and need will help you stay on track.

#5. “A few bites won’t hurt.”

When was the last time you actually took one or two bites and walked away? Once you start eating that treat, you’ve already “cheated,” so you might as well go all the way, right? And once you cheated, you feel guilty and will likely reach for more treats to soothe yourself.

It is a vicious cycle. So, be honest with yourself. Before you reach for the first bite, think about where this road has led you in the past. If you want to indulge, then do it and enjoy it, then make healthier choices at your next meal. But if you can’t forgive yourself for “cheating,” then don’t even put that fork in your mouth.

Make weight loss easier by investing in the psychology of weight loss ebook. You can find out more by clicking here.

 

Are You Subconsciously Getting A Bigger Positive Benefit from Staying Overweight Than Losing the Weight?

The story is so familiar. Most people who are overweight and try to lose weight may find their efforts successful for a while but end up gaining back the weight they lost (plus a few extra) after each attempt. Or, you may find that you are not even successful at shedding a few pounds because you can’t seem to stay committed to healthier eating and lifestyle choices for longer than a few days. Could it be that your brain is working against you? It is possible that your mind prefers you overweight?

Here are some of the subconscious ways that your mind may be holding on to your unhealthy habits and keeping you overweight.

Your Identity

If you have been overweight your entire life or most of your life, then you have likely developed some coping strategies to help you feel more comfortable or to find your “niche” in your social circles. If you aren’t the “hunky guy” or the “hot babe,” then you have to come up with some other identity. For many, that might be the fat but funny one, the fat but happy one, or the fat but disgruntled one. Whatever it is, it is part of how you identify. It’s part of who you are.

Trying to lose weight can seem like a scary prospect because it would mean losing part of your identity. If you aren’t the fat but (fill in the blank) person, who are you? These kinds of questions may be playing in your mind every time you consider what it would really mean to lose weight and change your habits in meaningful ways.

Your Sense of Self-Worth

For others, you may have everything you have ever wanted in other aspects of your life but struggle in just one area- your weight. If your life is wonderful in all other elements, you may question whether you deserve to have a perfect existence. If you lack self-worth, you may not feel as though you deserve to have the kind of body you want.

By staying overweight, you are saying to the world, “it’s okay that I’m not healthy. I have everything else I could want, so it wouldn’t be fair if I had it all.” You are justifying your poor treatment of your health because you don’t think you deserve health and happiness in all areas of your life.

Your Security

Most people with food addiction or weight loss problems have emotional connections or attachments to eating. You may equate food to love, safety, economic stability, or security. Whatever the attachment, it extends far beyond simple nutrition and fuel for your body. By feeding yourself and others, you are showing them love and security; you are showing your commitment to them or honoring family traditions, even when these could be damaging your health.

Your Sense of Control

Many people who struggle with food and weight loss do so because they feel the need to control their lives or that dieting is somehow relinquishing that control to someone else. If you were raised with strict rules about food, if food was used as a reward or punishment, or if you have control issues in other aspects of your life, changing how you eat may be more about whether you are in control of your emotions and choices in life than it is about your ability to control your food intake.

Final Thoughts

If you are tired of being on the dieting roller coaster and ready to commit to a lasting and permanent change in your life that will lead to a healthier weight and better well-being, then understanding how these psychological roadblocks may be impeding your progress can help. If your subconscious is keeping you overweight to maintain the status quo or help you cope with childhood pain or identity questions, then you know where you need to start working to ensure success on your road to better health.

The psychology of weight loss ebook is available here.

 

Behavioral Habits That Help You Lose Weight

Any self-improvement endeavor requires you to have a serious commitment to well-defined goals and behavioral changes. When it comes to weight loss, it is essential to start by thinking ahead to all the challenges you might face and clearing them away ahead of time. This will help you elicit the right behavioral response from your body, thereby focusing your entire system on your goal of losing weight in a timely, sustainable fashion.

Weight loss can be a true test of anyone’s self-discipline, patience and perseverance. One of the biggest challenges is that your body is used to a certain routine. Good or bad, you have a degree of comfort with your current home and work environment.

But these are the patterns that set you on a weight gain path. Therefore, breaking away from these routines is the first step to creating sustainability in the quest for a healthy body.

Exercise Control at Home

The common misconception people have is that to lose weight you must starve yourself. Actually, your eating habits at home just need to be based on necessity rather than whim. Eating right is the cornerstone of wholesome health and a maintainable, healthy body weight. On a weight loss routine, you need to get your body used to eating proper meals that have a balanced amount of the essential elements of a good diet—such as carbs, vitamins, proteins, and adequate water.

One thing that can help you is to make sure that your eating becomes a ritual that is not interrupted by other activities. Avoid the practice of eating while standing next to the refrigerator, watching television, working on your laptop, or reading. These habits prolong the amount of time you spend eating and create inconsistency in the portions you eat.

 

Another thing that will help you on your weight loss journey is to asses all the foods stocked in your pantry. Do they add value to your quest? Processed foods have high salt content that fills your body with bags of fat and creates health complications.

 

Junk foods escalate sugar levels, which then drop all at once, creating fatigue and making you feel hungry. These foods need to be cleared from the house or you will be set back. Instead of relying on such processed foods, take joy in preparing your own meals and snack on wholesome foods, like fruit slices and low-fat snacks.

 

Exercise Control in your Workplace

 

An important way to eliminate the chances of coworkers disrupting your routine is to make your weight loss plan clear to everyone in your work environment. This can also help to create a support system for you. Most people have unhealthy eating habits in their work environment, and this can make weight issues an inevitability.

 

Another tip for your work environment is to create a definitive plan for where you take your meals at work. This may mean being strict with yourself about not using your work station as a food pantry. Only eat at the workplace dining area and only eat foods you have prepared yourself.

 

Consistency in your eating patterns at work will gradually condition your body. If you are erratic with your mealtimes that will also fuel your need to snack—which is obviously not compatible with weight loss.

 

The workplace is also an environment that encourages the life of convenience. Many people drive to and from work or take public transit. Make it a habit to walk at least part of the way to your workplace. Or, if you dread not being fresh when you get to work, then make a habit of walking home. If you have free time in your day, spend it outdoors rather than cooped-up inside with a bag of chips.

 

Conclusion

Consistent behavior can help you generate positive mental responses towards even the most strenuous activities. If you follow these practices, within time they will be second nature. Then, instead of losing your will to live whenever you hear the words healthy food and exercise, when you open your eyes in the morning you will actually wake up looking forward to them.

The psychology of weight loss e-book gives many tips to help you achieve your goal. Click here to read it.

Body Shaming: A Major Psychological Block to Weight Loss

Most of us do not even realize how much body shaming we are exposed to in a day or how our thoughts are plagued with words and images that cause us to feel shame for our own forms. Increasingly, our relationships with our bodies are becoming more complicated and fragile, as we are constantly bombarded with messages that tell us our bodies just are not good enough.

Some people think that shaming those who are overweight should be a helpful strategy. If you make someone feel bad about their weight, won’t they want to lose weight? As it turns out, it is quite the opposite. Body shame can lead to further weight gain, an inability to lose weight, and isolation that leads to other health problems that contribute to weight gain.

 

Body shaming sets up a false narrative or comparison that says that all people must look the same or strive for the same appearance goals. And when you fall short, which you will, you are lacking in worth or value. There is no room for imperfection, to be “working on” your goals. You either are or are not thin.

From Where Does Body Shame Come?

Body shaming can come from both external and internal forces. It comes from the subtle and overt messages you get about your shape and size from people, advertisements, and social media. It comes from comments from friends about your appearance and a need for many to consistently make a note of others’ weight or size. We also body shame ourselves, focusing on the parts of our bodies we hate or want to shrink, worrying about how we look or how others perceive our size.

Why do people do this to themselves or others? When someone comments on your size, what someone is eating, or how others look, they are trying to exert power. They are trying to feel superior or make themselves feel better by belittling others, passing judgment so that they do not have to look too carefully at themselves. People who shame others for their size or appearance have insecurities of their own that they are trying to hide.

The Impact of Body Shame on Weight Loss

Body shame, whether from internal or external forces, can have a severe and negative impact on your overall health and your efforts to lose weight. It can lead to mental health problems, including depression and anxiety, and even result in disordered eating. It negatively influences your self-esteem, which plays a significant role in your attitude and mindset about eating and food.

Internalizing this shame can lead to increased cortisol levels, higher levels of stress, and many physical symptoms that results from changes in stress hormones. When you are ashamed or feel guilty, you are more likely to overeat or reach for salt-, fat-, or sugar-laden foods for comfort, which will inhibit weight loss efforts.

There is no evidence to support the idea that body shaming can help motivate people to lose weight, but there is plenty to support the assertion that body shame can inhibit weight loss and the adoption of healthy habits. Learning to stop your own body shaming and accept external shame efforts for what they are- attempts to mask personal insecurity- will help you realize that these messages are meant to derail you rather than teach you something important.

Spending less time thinking about your own body as well as looking at images of other people online can help you develop a healthier attitude about your size and shape, which can lead to feeling more positive about your own health and habits. It takes time to undo the negative damage of these body shaming images, but it is possible.

Click here to read the psychology of weight loss

Habit and Routine Is Key to Weight Loss

If you are ready to break the yo-yo dieting cycle and lose that weight for good, then it is time you focused on developing new habits and routines that are related to your health. Instead of focusing on quick-fix solutions or 30-day challenges, look instead to make lasting, permanent changes to how you think about food and fitness, and you will enjoy a much better result.

Why Habit is Important

Our brains are designed to follow a routine. The more we do something, the more comfortable it is to keep doing that thing, and the more likely our brains are to want to keep doing it. This need to maintain the status quo is why it is often hard to lose weight, which involves breaking unhealthy habits in favor of ones that are better for your waistline.

When you focus on changing small but pivotal habits in your life, you can achieve real, lasting success with any weight loss efforts. For example, instead of ditching all the carbs and eating an extreme diet for three months, you are more likely to lose weight and keep it off if you focus instead on developing habits like drinking more water, eating five servings of vegetables and fruit each day, and getting eight hours of sleep each night.

Weight Is Not Just About Food

Often, the habits that get us into the worst trouble when it comes to our health have less to do with what we eat than other aspects of our lifestyle. For example, keeping a regular meal routine helps you avoid snacking, which can lead to slow but steady weight gain. Making an effort to walk more and sit less also has a tremendous impact on your weight.

Developing habits that will eventually lead to better health and a lower weight is a stronger strategy than just focusing on weight loss alone. Other practices that can help you be healthier and, in the long run, lose weight, including packing healthy snacks, so you are prepared during the day, using smaller plates, drinking water before every meal, drinking only water, slowing down when you eat and reading nutrition labels.

Over time, these habits and routines have a cumulative effect that will equal not only less weight but improved health overall. And because these are things that you can control, versus your weight or other metrics, which are a result of your actions, it is something concrete that you can focus on changing in your life.

Breaking Habits

Changing your health outcomes is not just about developing new habits; it is also about breaking old, unhealthy ones. You can use routines to help here, too. For example, if you have a habit of snacking when you get home from work or just before bed, you can use routines to change how you spend your time during these critical hours, giving your mind and body something else to do instead of snacking. Maybe you take up a new hobby that occupies your hands, or perhaps you start writing a journal to explore your emotions about eating instead of just eating.

Breaking habits requires creating new neural pathways, so your mind gets comfortable walking new paths, developing a new status quo. Anything that you can do to occupy your brain and get your mind off that old habit will help. Finding new and creative ways to challenge your brain while breaking old habits can be fun and exciting.

Remember that setting habits that last a lifetime is your greatest asset in not only losing weight but also keeping it off.

Want to know more about the psychology of losing weight loss and keeping it off?

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Identify and Overcome What Keeps You from Losing Weight and Keeping It Off

“I don’t have enough time to cook.” “It’s too expensive to make healthy food.” “I’m too tired to prep all these meals.” “I just want to be able to eat without all this worry.” While these may seem like reasons why you are not losing weight, they are, in fact, excuses.

The real reason you are having trouble losing weight and keeping it off has little to do with any of these things and everything to do with how you feel about yourself, about food, and about your health.

When it comes to permanent weight loss, your emotions play a much more significant role in your ability to overcome weight gain than nearly any other factor. Whether it is guilt over making an unhealthy food choice, anger over not being the size you want to be, or regret over past mistakes that you try to comfort with food, your emotions drive your eating habits.

 

And until you learn to identify and overcome the feelings that are standing in your way, you will not be able to lose weight and keep it off.

 

Knowing Your Emotional Triggers

The first step to identifying and overcoming the emotions that are keeping you from losing weight is to consider when it is you reach for comfort food. What we each feel is comforting may be different (salty, sweet, spicy, starchy, etc.), but there is probably something that you can identify as your go-to food or eating habit when it comes to emotional eating.

When do you seek these things out? Is it when you are happy and want to celebrate?

When you are alone? When you are bored?

Here are some common reasons you may be using food to satisfy your emotions.

Childhood Patterns

You may be carrying a lot of behaviors and ideas about food around from when you were little, too. Did your parents teach you to associate food with love, with being a good person, with showing other people how you feel? Do you think that the only way to show someone you care is with cake?

 

Silencing Your Emotions

 

Sometimes, we eat to quiet the uncomfortable feelings that we do not want to acknowledge. This act of stuffing food into our mouths seems like a perfectly logical way to numb the sadness, anxiety, shame, or whatever other feeling is going through your heart.

 

Your Social Circle

 

Spending time with friends often focuses on eating or drinking, which can lead to too much of both of those things. Doing things because everyone else is doing them is a type of emotional response.

 

Filling the Void

 

When your life is lacking purpose, clarity, interest, or fulfillment, food can be a way that you try to fill the time. Food is a great distraction from the lack of meaning in your life. It fills you up, so you do not have to think about how empty you feel.

 

Responding to Stress

 

Eating to help you calm the physical response to stress is common. Stress causes the release of hormones which can make you feel hungry and edgy, and the more stress in your life, the more likely you are to overeat or make unhealthy food choices.

 

Overcoming These Triggers

 

Once you have managed to figure out which emotional trigger is leading to your behaviors, you can find new, healthier ways to confront and cope with these emotions that do not involve food. You can find alternatives to eating that help you manage your feelings.

You can become more mindful of your emotions, practice meditation, and even seek counselling to help you deal with deeper, stronger issues. But overcoming these emotions will be necessary to achieve the weight loss and health goals you wish to achieve.

My EmoFat & SLIM program is an ideal way to help get to the root causes, the drivers that are sabotaging your weight loss. Unless these  are addressed, in my opinion you will not get the results you want and sometimes people replace it with another poor coping mechanism.

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Learn more about the Psychology behind weight loss with our information packed ebook. Click here for details.