It can be hard to see actual progress towards reaching weight loss goals. It is simple to search for ways that guarantee easy and fast results. To start losing weight the right way, you have to develop the right mindset shift for losing weight. Here a few tips:
Don’t Search for Ways of Avoiding the Process
People sometimes play the lottery as if they are looking for instant gratification; they want to be rich without having to exert the effort of working long hours in the office. This is also what people tend to do when it comes to weight loss. We are searching for the easiest and the fastest way of losing weight with minimal effort. We want to avoid the entire process and just reap the benefits.
But the process is all about mindset, time, and consistency. This means you have to work hard at it for weeks, months, or even years. It does not sound attractive but the process is a gift as well. If you work hard at something and force yourself to make different, better decisions each day, your attitude begins to change. When you are finally able to reach your goal, you will be a totally new and healthier version of you.
Change the Way You Think When You Want to Lose Weight
Anyone will have a hard time losing weight if that person continues to think in the same way that made him/her overweight in the first place. Losing weight, like building wealth, requires mental rewiring. Billionaires often obtain their wealth by learning and adopting thought processes from many successful people. These individuals were typically conservative and consistent, played the long game, made calculated and smart changes, and possibly never went all in on the easy opportunities.
Billionaires not only acquire the skills needed for their wealth journey, but they also follow knowledge, instincts, and attempt to make smart decisions based on the knowledge/research/resources acquired. It often requires them to make well thought out decisions even when they do not feel good at the moment. They also mentally train themselves to make it work for and with them, not against their will. You have to take a similar approach to weight loss. You should take the steps necessary to rewire your brain and make your brain work for you and not against you. You can do this by shifting your mindset through meditation, mindfulness, positive thinking, etc.
Start changing your mindset. Doing what is right at the moment; often, is only a matter of delayed gratification.
Do Not Attempt to Lose Weight for the Wrong Reasons
Why do you want to lose weight? What is your “Why”? There are many good reasons, such as living longer, feeling better, improved quality of life. More often than not, though, these reasons are hard to hold up after several days on a drastic diet. I’m not saying that a drastic diet is necessary to lose weight, but I do want to illustrate a point. Wealthy people are not necessarily after cash because they want to buy everything they want every day; there are usually other, more long-term reasons. For wealthy people, maybe it is more financial freedom, or the ability to explore new things. Weight loss can be the same way. What is your ultimate goal? Do you want to leave a legacy of good health habits for your family? What is going to help you sustain the patience to follow through with it?
Losing weight should not be about changing who you are. Sometimes, that extra weight is KEEPING you from being who you really are. Change your mindset about losing weight, the weight that is keeping you mentally and physically . Changing the way you think can help you change the way you live!
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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