There are many ways that individuals can use to help in losing the extra weight they have gained. Exercises such as running, walking, cycling and swimming are helpful in making one’s body be active and burn fat therefore losing weight. Diet plans are helpful too in ensuring an individual is able to shed off extra weight.
While the above help in losing weight, they are not the only methods. Mental dieting is a method that will help you lose weight too.
What is mental dieting?
Mental dieting is diet plan geared towards losing weight through positive thinking. A positive self-image of your self has both emotional and physical benefits which help shed off weight.
Does mental dieting work?
The current generation is influenced greatly by technology such as social media, instant messaging and photographs. Today, many people want to achieve everything too fast which is an instant mental block to weight loss.
Patience is the key for mental dieting because nothing can happen quickly. It takes time to gain weight therefore it will also take time to lose the weight. By thinking positively about yourself, you are on the road to losing weight slowly but surely.
Losing weight too quickly usually leads to lose of water and lean tissue instead of fat. Lose of lean tissue slows metabolism which makes it harder to lose weight which is not the goal of mental dieting.
Strategies of mental dieting
1. Start by visualizing yourself being thin
Do you want to be thin? Start by visualizing yourself thin. That is the core principle of mental dieting. Losing weight cannot happen rapidly therefore to achieve it effectively through mental dieting, you need to picture yourself thin in the coming 6 months to a year. Think how good you will look and how you will be able to fit into your former favorite dresses again.
To help you in visualizing a thin you, start by searching your old photo albums for pictures of yourself when you were slim. Keep the pictures around as a reminder to what you are working towards. While doing so, ask yourself questions like what lead you to gain weight in the first place?
In order to break the old habits, you need to visualize yourself in a positive light which is the basic idea around mental dieting.
2. Come up with expectations that are realistic
Expectations are important and help to keep one motivated towards achieving them. The first realistic expectation you need to come up with is how much you would like to weigh in 6 months or 1 year from that moment?
Many people may come up with unrealistic values and might not aware about weight loss mistakes which are unattainable while others come up with a particular weight range. For a realistic expectation, losing between 12 to 24 pounds in a year could be a start. You can reevaluate the expectation within 6 months to know if you are going in the right direction.
3. Set mini goals
Write down mini goals that will help you achieve the bigger picture; losing weight. The mini goals should be a list of items that will help you improve your lifestyle. Some of the mini goals to set include:
1. Eat more fruits and vegetables each day as a snack.
2. Be involved in a physical activity for 30 minutes each day.
3. Consume low fat popcorn rather than chips
4. Ignore French fries and order salad more.
5. Start using the stairs instead of the lift.
Start by making the changes gradually. Rapid changes may be hard because they influence your lifestyle.
4. Track what you eat
You can start to keep a journal of what you eat, how much exercise you do, your current weight and other measurements. By tracking your body information, it helps promote positive behavior and helps minimize the unhealthy ones.
Through tracking, it helps prevent you from snacking on ice cream, french-fries or even a piece of cake. The journals act as a form of accountability which in later times they help reveal what weight loss strategies that work and which do not. Through accountability, you will not be able to have food disassociation.
In conclusion, mental dieting helps you lose weight through positive thinking, setting mini goals and through having realistic expectations. By keeping a journal and tracking what you eat at breakfast, lunch and dinner each day helps to promote positive behavior and eliminate unhealthy ones.