A good and effective weight loss program does not begin with what is on your plate but what is in your mind. There are no quick fixes for a fitter you.
You really have to train both your mind and your body to say a firm “no” to that big plate of pakodas or that delicious ice cream.
It is very hard for the first time but with every no, you only make your willpower strong for the goals you want to achieve for a fitter you.
Table Of Contents
- Is Saying No Really That Difficult?
- Ways to Prepare Your Mind How To lose weight
- Define Your Weight Loss Goals
- Learn Mindful Eating
- Control Stress
- Exercise More
- Drink Plenty of Water
- Focus on Healthy Snacking
- Make Green Tea a Part of Your Daily Lifestyle
- Believe in Yourself
Is Saying No Really That Difficult?
Yes, it is! It definitely is for the first time, but for the second time it becomes a bit easier and after a week or two it becomes a lot easier.
The key to beginning your transformation is reiterating to yourself that you really want is a true lifestyle change over of a lose-weight-quick crash diet.
Think of your goal as weight control and remember that you want to stick to your new healthy diet for the foreseeable future.
8 Effective Ways to Prepare Your Mind How To lose weight
1. Define Your Weight Loss Goals
The more realistic plan is defining your weight-loss goals; and when it is realistic, you are more likely to reach them.
Remember that you are developing a lifelong strategy, so do not set unattainable time limits and forget the concept of dropping ten pounds in ten days. And while you might need to ultimately lose fifty pounds, that goal can be overwhelming at first.
A better mindset is to focus on losing one to two pounds a week, and maintaining that consistent rate of weight loss over weeks, if not months.
2. Learn Mindful Eating
Eat with the intent to nourish the body, and not fix emotions or just hunger. Mindful eating is eating with awareness, and involves paying attention to your body’s signals. This means allowing yourself to eat when you are hungry and knowing to stop when you are full.
Mindful eating is good for your well-being because it can help you eat in a healthy, balanced way. There are easy ways to practice mindful eating, ask this questions before you eat.
Ask yourself, am I really hungry? If you are eating just because the food is there, or because you are bored, instead do something that you enjoy such as riding a bike or listening to music.
3. Control Stress
Stress is extremely damaging to our body. This can have a negative impact on our health, including weight gain due to heightened cortisol levels. Keeping stress under control is the key to continued health, and achieving that healthy weight you want.
Make a discussion about stress aspect of your health check-up, discuss strategies with your provider and make room in your schedule for self-care each day, no matter what else is going on for you.
Find an activity that relaxes you and is enjoyable; do this daily, or most days like singing, dancing, exercising etc.
4. Exercise More
Adding more activity to your daily routine like walking to work or using the stairs is a sure way to aid weight loss. Weight lifting is also really important to stop your body losing muscle mass.
When you introduce a calorie deficit into your diet and your body notices low energy levels over a prolonged period, it may enter ‘starvation mode’ where it starts to break down muscle for energy and your metabolism slows down.
Lifting weights and other resistance exercises will prevent you losing muscle mass and speed up your metabolism fast. Exercising not only makes you fit but also makes you look young and healthy.
5. Drink Plenty of Water
Water is the building block of life as we know it, and you should be proactive about keeping yourself hydrated even when you are not training or being active.
Water literally fuels our body, and is beneficial in so many ways to our overall well-being, but so many of us do not consume enough of it, start drinking water now.
Ditch any caloric beverage and drink water instead. It is important to hydrate before, during and after working out. And what is more important is keeping a glass or bottle of water with you at all time.
By the time we feel the urge to drink, we are already on our way to dehydration. Adopt this habit because it will make other healthy living habits easier, water can curb cravings, because often times we mistake thirst for hunger.
6. Focus on Healthy Snacking
It is a common phenomenon that whenever hunger strikes, we can often fall off track by opting for sugary snacks to curb cravings. Having healthy but filling snacks at the ready can prevent this. Opt for healthy snacks like fruits or makhana. Similarly, planning meals can keep you on track and stop you bringing.
It’s also easier to manage a calorie deficit if you’re planning ahead. When eating out at restaurants, it’s a good idea to have a look at menus before to ensure you make healthy choices.
7. Make Green Tea a Part of Your Daily Lifestyle
The bitter-tasting beverage has been of growing interest for dieters because of its ability to stimulate fat oxidation. Because each cup contains almost no calories, green tea can boost your metabolism and improve your body’s efficiency for burning energy.
For this reason, some estimates show that drinking green tea regularly can reduce body fat by up to 19 percent. Worth raising a toast of glass of warm water, isn’t it?
8. Believe in Yourself
You may have failed in executing your weight loss plan in the past, but that does not mean you are going to fail now.
Sure, there will be days ahead when you will eat more than you should or skip a planned workout, but it is essential to stay positive and move forward with your plan.
Realise that your weight-loss goals will take time to achieve, but believe that you can go the distance one milestone at a time.
Recognise that weight loss rarely occurs in a straight line, and if you overeat one day, do not berate yourself, just get back on your program at the very next meal.
Nobody else but you can motivate yourself to take up and emerge successful in a weight loss program. Make Truweight your true companion in treading this path of discipline and perseverance. Talk to our expert Truweight Nutritionist today. Click here to avail.