1 month ago
8
MANY PEOPLE sabotage their weight loss goals. You know exactly what to do, but cannot seem to do it. You feel like you could write a diet book with everything you know about weight loss, but you do not act on it.
The truth is, there is a huge difference between knowing what to do and actually doing it. It is easy to hop from one diet to the next without ever sticking with anything. Success or lack thereof comes down to our mindset, psychology, and habits.
No diet that is solely based on the food you eat will help you figure out why you gained weight in the first place. A diet will not fix emotional, mindless, stress-induced eating, and it will not fix habitual, compulsive binge-eating. Basically, a diet will not get to the root cause of why you overeat.
According to Dr Rivane Chybar-Virgo, medical doctor and health and wellness coach, speaking at a bi-weekly ‘Health Talk Sunday Series’ presentation, it is crucial to be kind to yourself throughout your weight loss journey.
“Remember that progress is not always linear, and setbacks are normal. Focus on building healthy habits, celebrating small victories, and being patient with yourself as you work towards your goals,” she said.
During a weight loss journey, Dr Chybar-Virgo said it is helpful to view food as fuel and nourishment rather than a source of restriction or deprivation. “This involves focusing on nutrient-dense foods, paying attention to portion sizes, and practising mindful eating to better understand hunger and fullness cues,” she said.
“Prioritise whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains, as they provide essential vitamins, minerals, and fibre to support your body’s needs. Be mindful of serving sizes to manage calorie intake and avoid overeating. Drink plenty of water throughout the day, as it can help with satiety and overall health,” she added.
To reduce guilt during your weight loss journey, focus on a balanced approach that includes mindful eating, self-compassion, and celebrating progress, rather than dwelling on perceived failures.
“Pay attention to your body’s hunger and fullness cues, savour your food, and enjoy the experience of eating without distractions. Replace guilt-ridden thoughts with positive affirmations and focus on the progress you have made.
Identify situations or emotions that lead to feelings of guilt and develop strategies to manage them,” Dr Chybar-Virgo said.
Celebrating your weight loss journey is also crucial for maintaining motivation and reinforcing positive habits. Focus on non-food rewards and activities that align with your goals, like buying new workout clothes, enjoying a spa day, or planning an active outing. Acknowledge your progress through reflection, tracking, and sharing your successes with loved ones.
“Treat yourself to new workout gear (clothes, shoes, fitness tracker), or a relaxing spa day. Plan an activity you enjoy, like a hike, a cooking class, or a weekend getaway. Prioritise sleep, mental health days, or a massage. Create a list of rewards paired with specific weight loss goals and celebrate with them as you reach them,” Dr Chybar-Virgo said.
We have all heard the saying, ‘You are what you think’, right? Well, that is especially true when it comes to your weight journey. If you are constantly telling yourself, you cannot lose weight or feeling frustrated with the process, you are creating mental roadblocks.
Dr Chybar-Virgo said, that is where weight loss affirmations come in; they help break those negative thought cycles and replace them with positive, empowering beliefs. Once you start believing in your ability to change, you are already halfway there!
“Weight loss affirmations are not a quick fix, but they are a powerful tool to keep you motivated, centred, and confident. By repeating these affirmations daily, you are teaching your brain to see yourself through a lens of capability and self-love. When your mind is on board, the body tends to follow,” she said.
A supportive internal environment, encompassing psychological and physiological factors, is crucial for successful weight loss. It influences motivation, emotional regulation, and overall well-being, impacting both the initial journey and long-term maintenance of a healthy weight.
English (US) ·