Weight loss is a topic that’s both easy and difficult to talk about. While there’s a wealth of studies and research on the subject, there’s no one-size-fits-all answer to sustainably shedding unwanted weight. The journey is as unique as the individual. That said, there are some rules that seem to apply universally. One is keeping a positive mindset in weight loss is one of the most important factors in reaching your fitness goals. But how do you keep a positive mindset when it feels like there are challenges and obstacles around every corner?
Ditch Perfectionism
You may have heard the term “false dichotomy” before. This is a logical fallacy in which 2 options are presented as the only 2 options. In reality, the answer is rarely, if ever, solidly one way or the other.
False dichotomies can trip you up when you slip up in changing your diet and exercise habits.
It’s not uncommon to tell yourself you’ve failed if you’ve missed a day of exercise or eaten something you told yourself you’d never touch again. This strict, all-or-nothing mindset can seem like a good idea, but it’s typically not enjoyable and, therefore, not sustainable.
Shifting to a healthier lifestyle shouldn’t be about just striving to live longer but striving to live more. And perfectionism has no place in an activated life that you love.
The answer? Give yourself grace. Let yourself make a mistake.
Life is messy. A slip up doesn’t mean you’ve messed everything up or that you’ve failed. It simply means you’re still progressing into a new lifestyle. That progress is worth celebrating.
Don’t let one mistake derail you entirely and send you into a downward spiral. Remember, every day and every meal are a chance to start again. Ate a donut for breakfast? Have a healthy lunch. Stopped for fast food for a quick meal? Do your scheduled exercise. Before you know it, you’re back on track and moving forward.
Beyond the Numbers—Measure What Matters
As they saying goes, “what gets measured, gets managed” right? Humans are eager to focus on measurable statistics to determine if something is working. And arguably, weight loss is one of the most tempting situations in which to do that. Counting calories, measuring waistlines, and stepping on the scale are all valid ways to measure results.
But remember these measurements aren’t the only indication of how your journey is going.
If your goal is weight loss and you weigh the same from one week to the next, it might feel like you’re failing. However, your body is more complex than that. Changes you make can have invisible impacts. For instance, you might be building muscle, which weighs more than fat. So, the scale might not change, but your body is healthier and more ready to burn fat.
Other factors like fluid changes, sodium intake, and hormonal fluctuations can also affect your weight. Weighing yourself can provide a guideline, but it shouldn’t be the only measure of your progress.
So, what should you pay attention to? Similar to mindful eating, it’s hugely important to pay attention to your body. Success can manifest in a few ways:
- Better sleep (length, quality, time to fall asleep)
- Increased energy (staying productive longer)
- Improved mood (physical fitness boosts mental health)
Think of why you’re focusing on fitness and losing weight. Having a goal weight is fine, but don’t let it overshadow the reason you are making changes and your desire to feel better and live more.
Find Joy
Simple, right? Well, not always. Sometimes it’s easy to fall into the mindset of needing to punish ourselves in order to improve. So, how can you avoid this mindset?
Find joy in food
Healthy eating doesn’t have to mean bland meals. You can enjoy delicious food and still achieve your health goals.
Reframe shifting your eating habits as a creative challenge. Experiment with herbs, spices, new sauces, and international cuisine. Eat mindfully, savoring each bite and checking in with your body. Eventually, as you repeat your new healthy meals, your tastes will change and you’ll find foods you enjoy (one key to this is to avoid getting too hungry, which is when the old cravings come flooding back).
Find joy in movement
Exercise doesn’t have to be a chore. Find activities you enjoy that also keep you active. Whether it’s hiking, biking, team sports, or playing with your kids, the key is to move.
Reframe exercise as a celebration of what your body can do, not a punishment. It’s also a vital part of maintaining your long-term health and offers a multitude of benefits, so keep in mind that exercise is helping you live a life doing all the activities you love for longer.
While the gym is the staple fitness option, it is far from the only option. Check your city to see if there are recreational adult leagues for team sports, or even play with your kids, siblings, friends, etc. Whatever you end up doing, the important part is that you’re doing something.
Find joy in life
Pay attention to the ratio of negative to positive things you say to yourself. And intentionally focus on interrupting the negative to insert something more loving.
Practice gratitude. Studies have shown that actively practicing gratitude can have a physiological impact on your brain and rewire it to see more positivity. Keep a daily gratitude journal, noting things you’re thankful for—big and small. Over time, you’ll notice more positive aspects in your life, including the delicious taste of your new healthy recipe, how good you feel after shifting your eating habits, or how much stronger you are thanks to your improved fitness.
The Takeaway
Taking care of your body is a big task. And your mind can be one of your biggest obstacles or one of your biggest assets. Approach your weight loss journey with this in mind. Remember that your weight, fitness, and wellness goals are achievable and one little setback doesn’t mean failure. Keep believing in yourself. Celebrate progress over perfection. Pay attention to your successes. And focus on finding more joy. Your positive mindset will make all the difference in your activation transformation.
