Your attitude will greatly impact on you achieving your health and fitness goals. Whatever you say inside will determine what happens outside.
Research suggests that the unhappier you are with your body, the less successful you'll be when you try to do something about it. For the best results, you need a "can do" attitude from the beginning.
Adjusting your internal dialogue will ensure optimal results. Here's how:
Avoid All-Or-Nothing Thoughts
If you slip up and eat something you really shouldn't have, don't beat yourself up. Slips in motivation and temporary detours from your healthy eating plan are a normal part of the weight loss process. The key to managing slip ups is preventing them from becoming major set backs. Your internal dialogue will largely determine this.
Avoid telling yourself destructive things like "the damage is already done, so I may as well right off today, keep eating what I like, get it out of my system, and start tomorrow".
Replace these thoughts with "I expect to slip up occasionally", "I can enjoy the occasional indulgence", "I will make up for this slip by burning it off with a walk", and "OK, I had a slip, move on, I am starting a clean slate immediately".
Remind yourself that one binge alone will never make you gain weight. It's what you do afterwards that matters.
We can also use slip ups as a learning opportunity. Look at why this occurred in the first place and make changes to reduce the chances of if happening again.
Re-programing your thoughts to positive learning experiences will help you maintain a successful weight loss journey.
Re-evaluate How You Look At Food
Look at food in a new way. Stop dividing food into good and bad categories. Instead, think of it as fuel for the body. Stop feeding yourselves accidentally and start re-creating yourselves intentionally. This simple shift in perception can help you make better food choices. Remember, you are what you eat.
Calm Your Mind, Body & Emotions
Stress can have a huge impact on controlling your weight. Stress can target the body, mind and your emotions. There is a range of symptoms that you can experience as a response to stress.
Body - digestive disorders, aches & pains, sleep disturbances, headaches, fatigue. Mind - Confusion, lack of memory, poor concentration, procrastination. Emotions - Irritability, anger, lack of motivation, impatience, anxiety. Stress increases the body's level of cortisol, a hormone that may direct fat to your middle.
There are many ways to reduce stress in your life and calm your mind, body & emotions. Here are a few ideas:
Exercise, go for a walk, meditate, deep breathing, take a warm bath, play with the kids, call a friend, see a movie, play some beautiful music, enjoy a massage, try progressive muscle relaxation techniques.
Perception is Projection
What do you think of when you hear the words 'my weight loss journey'. Shhh, listen…. what are you telling yourself right now? Pay attention to your inner dialogue.
Whatever you tell yourself inside will determine what happens outside.
Were you thinking things like "I'll never lose weight", "I have no control over my appetite", "I can't lose weight", "I'm out of control", "It's just not the right time for me to start", "I'll start that tomorrow", "Don't you mean weight gain journey", or something just as unhelpful. If we are constantly telling ourselves negative statements about our body image and self control, then we cannot expect to get results. The fact is, we have already set ourselves up to fail before we even start.
It's simple - our thoughts become our words, which become our actions.
We can take control of our internal dialogue. We can coheres our thoughts to be more positive and change how the bodies response. It's really easy, but important, so pay attention.
We are going to work backwards. First, you need to focus on the end result of what you want to achieve - your weight loss goals, your health and fitness goals. Then, language it as if you already have it. Say things like "I am on my way to being fit and healthy", "I am going to fit into my favourite jeans", "I am making progress", "I do enjoy eating healthy and exercising", "I am in control of myself".
The second thing that happens is the unconscious mind accepts this as truth. The brain believes what it is being told, at which point it sends a message directly to the body.
Then the body aligns itself to the unconscious mind and the language. It creates a biological response that produces feelings of will power, motivation, self belief, control and energy.
The final step is to LIVE IT! We must do the language of step 1. We must live the language, breathe it, talk it, walk it, run it, eat it, do it. We must put these words into action. It is no use saying "I am getting fit" and then sleeping in and missing out on your morning workout.
So change your language from "I can't" and say "I am…". Remember, whatever you tell yourself inside will determine what happens outside.
What the mind perceives, you can achieve.