How To Program My Mind To Lose Weight

Evidence based By Anne Mullens, BSc, BJ, medical review by Dr. Bret Scher, MD – Updated February 22, 2023 Evidence based This guide is based on scientific evidence, following our policy for evidence-based guides. Click for more info. Key takeaways Preparing yourself mentally may increase your ability to stick to, and succeed, on a weight loss diet A series of specific steps may help get you into a winning mindset for weight loss; Steps include finding your “why”, planning for challenges, setting specific goals, and disarming self-limiting beliefs. Evidence based By Anne Mullens, BSc, BJ, medical review by Dr. Bret Scher, MD – Updated February 22, 2023 Evidence based This guide is based on scientific evidence, following our policy for evidence-based guides. Click for more info. 10 steps for a successful weight loss mindset

Losing weight may not be simply about the food you eat. Some behavior change research shows that your mindset may be a key factor in your healthy weight loss success.

All this mental preparation may add up to better outcomes and more sustained health and weight loss improvements — especially if linked to an eating plan that you enjoy and that, like a low-carb diet, helps you manage your hunger and cravings.

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This practical guide highlights our top 10 positive steps and mental skills that you can foster to create a winning mindset that lets you be ready, willing, and able to succeed with the diet you adopt.

Key takeaways Preparing yourself mentally may increase your ability to stick to, and succeed, on a weight loss diet A series of specific steps may help get you into a winning mindset for weight loss; Steps include finding your “why”, planning for challenges, setting specific goals, and disarming self-limiting beliefs. 1. Motivation: Find and stay focused on your “why”

Your own internal reasons, arising from your own values and desires, appear to be more motivating and lasting than those suggested by others.

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Appearance-related reasons can be compelling, but research shows they may be less enduring and more likely linked to possible negative results, including poor body image, low self-esteem, using unhealthy methods to lose weight, and, over time, gaining weight back.

Health-related motivations are linked to more positive long-term outcomes, including more weight lost and less weight regained, and — bonus — an improved appearance and body image as a by-product.

Explore a few health-related reasons to lose weight. It could be that you want to have more energy, better mobility, reverse metabolic syndrome, improve your heart health, experience less joint pain, sleep better, or to discontinue certain medications.

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We believe a successful weight loss diet should feel like a natural lifestyle choice and not a diet you have to muscle through. It should be satisfying, not leave you feeling hungry or deprived, and fit with your values, lifestyle, and food preferences.

There are many possible ways to lose weight, including low carb, keto, higher satiety, paleo, Mediterranean, vegetarian, vegan, carnivore, low calorie, and low fat. Many people now add intermittent fasting — skipping a meal or two — to one of these diet plans.

Many people who have tried many different diets over the years find they can achieve success with a well-formulated low-carb or ketogenic diet, especially if they have a lot of weight to lose or have blood sugar issues, such as prediabetes or type 2 diabetes.

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And just like your motivation, over time the diet that is right for you may need revisiting or tweaking. Keep open to adjusting your food choices as you go, based on your progress and preferences.

We understand how precious your time is. With personalized meal plans, we do the planning for you. All you have to focus on is simple cooking and enjoying delicious food.

Research shows that we are more likely able to avoid temptations when we anticipate them and have tailored our environment and relationships to support us.

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Do an honest inventory of all the people, places, or things that may threaten to derail your commitment. Analyze when cravings or temptations are apt to arise. What environments, events, or emotions may make sticking to your diet difficult?

Don’t let this process defeat or overwhelm you. Instead, think of it as empowering yourself to face adversity and anticipate temptations or tests of your commitment. You are girding yourself with resources and choices in order to triumph over the natural struggles of doing any lifestyle change.

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How confident are you that you can keep focused on your motivation as suggested in tip #1, adopt the diet you selected in tip #2, and plan for challenges in tip #3?

This confidence is called “self-efficacy” and it means your level of belief in your own abilities to do the task you’ve set out to do.

Research shows that it can be helpful to rate your confidence to make a change on a scale of one to 10. Then, look for ways to increase that rating by focusing on your known strengths and abilities.

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However, almost no one rates themselves at one or zero. And even if you give yourself a low score, that number can be increased by reframing your mindset.

Feelings of confidence can be increased incrementally by breaking down goals into small achievable actions, as described in tip #6. Your confidence can also be increased by putting more positive, supportive people around you, as described in tip #9.

We all have that inner critic, but some of us have voices that are louder or more persistently negative than others. That nagging voice of self-doubt can undermine our efforts because we actually believe those thoughts to be true.

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Thought stopping or other cognitive skills can help, but research shows that trying too hard to suppress negative or self-critical thoughts can actually make them more persistent.

If you practice using this technique, you may find that, eventually, you will be able to recognize and defuse difficult thoughts and feelings. Not only could this help with self-doubt but also with hunger, cravings, temptations, and other self-defeating thoughts. The technique may be useful for other issues, such as addictions, anxiety, depression, pain, and other chronic health conditions.

When we are trying to lose weight, it’s common to make vague aspirational goals or goals that are not in our control to reach.

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A vague goal could be “I’m going to lose weight.” A goal that we can’t control is a number on the scale.

SMART goals can often be translated into a series of healthy habits. For example, you can start preparing food ahead, shopping with a list, switching drinks to water or other no-calorie options, having healthy snacks in the car, or ready as grab-and-go items in your fridge.

Other SMART goals could be committing to making a number of Diet Doctor recipes, following a meal plan for a week or two, downloading our app and joining the online community, Connect, to help keep yourself accountable.

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So do one or two SMART goals at a time. Then, evaluate how it worked for you. Add another goal when you have the first few under your (shrinking) belt.

If it happens, don’t label yourself, or the diet, as a failure. Rather, mentally investigate what happened. What can you learn for next time? How can you get back on track?

Whenever you find yourself “cheating” or slipping on the diet, just use it as a chance to learn what happened and then start again.

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In tip #5, you were coached to notice the self-critical thoughts in your head, allowing them to exist without believing them. That’s a mindful practice.

However, there’s no clear evidence from scientific studies that it helps with weight loss. A meta-analysis of mindful eating and intuitive eating interventions concluded that most studies did not show a significant improvement in dietary quality or reduction in calories with these interventions.

From an evidence-based standpoint, we still have to figure out why mindful eating works in some cases and not others. But from an anecdotal and clinical perspective, it appears mindful eating can work well for many people and comes with little to no risk or cost.

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Mindfulness is called a practice because you really do have to practice it. But these techniques may help you break the cycle of mindless eating and snacking, control triggers for binge eating, and remove automatic eating habits that may contribute to weight gain.

A positive mindset for weight loss can be bolstered by support. Can a partner, friend, or family member do your diet with you? Or, look for an in-person support group, or an online community, to share your questions, struggles, and triumphs.

An “accountability buddy” — a friend or acquaintance who you report to or do the diet with — can be an effective way to keep your commitments and stay on track.

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Support groups have been around for decades and that’s because they work. Research clearly shows that social supports, whether friends or groups, provide accountability, information, camaraderie, commitment — and more sustainable weight loss.

Weight loss support groups are available in person or online or