Are you struggling to lose weight + keep it off?
If you’re looking for a quick-fix crash diet…. you’re on the wrong blog.
But, if you’re interested in putting the time in to learn the strategies + habits to change your lifestyle, overall, then you’re in the right place!
No matter what your goals are when it comes to weight loss, everything starts with your MINDSET.
The thoughts you feed yourself daily drive the hundreds of tiny decisions you make every day when it comes to moving + feeding your body.
Together, all of these tiny decisions contribute to your weight loss journey + healthy lifestyle goals.
Until you take the time to analyze your thoughts + overall mindset towards weight loss, you’ll be stuck on the weight loss roller coaster.
So, today I am going to go over 10 mindset shifts you need to make to lose weight + actually keep it off.
1. Weight loss should be a slow process.
I get it! You want to see results fast so all the hard work feels like it’s actually making a different with your weight loss journey. But, that’s exactly what it is: a journey. People who keep weight off the longest slowly change the way they eat, gradually move more throughout the day, + slowly add in a workout routine.
All of these shouldn’t be temporary habits + actions. Part of the reason it should be a slow process is that these healthy + wellness changes should create a lifestyle that you carry through the rest of your life! Therefore, you should aim to make gradual changes to your current lifestyle so nothing feels forced + you don’t dread making healthy choices.
2. Diets don’t work. You need to create your own everyday diet.
For real. Diets are the devil when it comes to weight loss. Sounds counterintuitive… right? In general, diets are the #1 quick fix that take weight off of people fast. They make you completely drop foods you love + treat you like you’re eating needs are the same as thousands of other women.
Ultimately you’ll end up gaining the weight back if you didn’t create realistic, healthy eating habits you can carry through past the 30 days you’re on that diet. Instead, focus on creating your own diet. To lose weight + actually keep it off, swap foods you love for healthier options, try new foods + see how you can add them to your recipes, + find a meal planning/prepping system that works for you!
3. Eating poorly for a day or two doesn’t undo all of your work.
I have no clue who taught all of us this one. But, so many women feel like if they have one unhealthy meal or a day or two off unhealthy meals that it’s game-over. Girl, you HAVE to drop this mindset!! Just because you had extra calories for a few days doesn’t mean all the work you’ve done is completely sabotaged.
You have tomorrow + days ahead to shift back to a healthier way of eating. Also, know that this is where balance comes in. Not happy with that lunch you had today? Feel tired + bloated from it? Go for a long walk. Drink lots of water. Make a healthier choice for dinner. It’s not the end of the world. Just don’t let yourself sit in the not-so-great habits for too many days in a row.
4. You can get back on-track any minute of any day.
You have to drop the “I’ll start Monday” mindset or you’ll be stuck on the weight loss roller coaster indefinitely. I get that Mondays feel like a fresh start for the week. But, you don’t need one certain day to make healthier decisions. You just need to make the decision to change your behaviors in any moment.
It could be a Wednesday at 4:00pm… or a Saturday at 10:00am. It doesn’t matter if you barely moved all day + ate junk till 5:00pm. Choose the healthier dinner choice that night. Cook your dinner. Go for a long walk. Wake up early the next day + work out. You have a choice any minute of every day to make healthier decisions to get you back on-track with your goals.
- Related: 3 STEPS TO GET BACK ON-TRACK EASILY
5. The amount you move every day contributes greatly to your weight loss.
Yes, weight loss is massively due to what you eat + the amount of calories you eat every day. I would say it contributes to abut 80%+ of your weight loss progress. But, moving definitely place a large role in this, too.
Not only does it get your blood flowing more + helps with your digestion. But, the more you walk throughout the day plays into how many calories you can eat without gaining weight! So, instead of just obsessing over what you need to stop eating, shift to look at how many steps you’re getting each day + how many calories you really should be eating.
6. Your sleep diet is just as important as your daily food diet.
Along with what you’re eating + how much you’re moving, it’s very important to make sleep a priority if you want to lose weight + keep it off. If you’re functioning on poor amounts of sleep you’ll find that you’re hungry more often. It’s as if our minds tell us that eating more will help us have more energy.
But, we usually end up grabbing for sugary foods, over-caffeinate ourselves, + opt for to-go options to get us through the day. Instead, you should take the time to figure out what amount of sleep best works for you. Probably somewhere between 6.5 hours + 8 hours is what most adults need. Anything less than that will definitely not help your weight loss journey!
- Related: 6 REASONS TO QUIT DIETING
7. You don’t need to work out 6-7 days a week to lose weight.
I am definitely not saying you don’t need to or shouldn’t work out when trying to lose weight! But, I am here to tell you that starting with trying to work out 6-7 days a week when you barely or never work out is a recipe for disaster.
Instead, shift your mindset to just focusing on getting your steps in, first. Make sure you’re walking enough throughout the day (8k-12K is a good range depending on your lifestyle). Maybe start with 1-2 days of working out. That’s it! When that becomes a habit, you’ll know it’s time to level-up.
8. Even the healthiest people feel like they want to give up sometimes.
I am here to share with you that even ladies that look like they have the happiest, healthiest life really want to throw in the towel some days. It’s normal! Don’t think that because you’re having an off day that you’re weak + will never be able to change your health + wellness habits to achieve weight loss. It’s just not true.
We all feel like giving up once in a while. And we all have days we say no to the healthy meal, the work out, the walk, the sleep, etc. It doesn’t make us unhealthy! It makes us human. Instead of focusing on negative feelings + not to great choices we might make, focus on trying to practice giving yourself grace when the motivation just isn’t there some days.
9. Longterm payoff is so much more gratifying than short-term pleasure.
We live in a world of instant gratification. It isn’t just a generational thing. It’s always been part of our human make-up. We want what we want when we want it! But… if you really think about it… don’t you enjoy things so much more when you have to work for them + THEN see the results?!
Why is that? Because you’re proud of yourself. You have stake in the game. You sacrificed, put in the hard work, put in the extra hours, said no when you wanted to say yes.. + then you got to see the results! Same goes for losing weight. After slowly changing your habits + adding specific strategies… time will tick away. But, the results will absolutely be felt + seen over time!
10. Having accountability is far easier than doing it alone.
Don’t think weight loss is a one-man job. It isn’t! Go find 3 of your friends that are trying to lose weight. Ask them which ones have support from a partner, friend, or online coach/group + which don’t. I guarantee more results are yielded by the friend(s) with accountability build into their weight loss journey!
That’s because we cannot always rely on ourselves for motivation. We need people to gently push us + call us out when we aren’t doing what we said we would do. Although humans hate breaking promises to others, we often find it so much easier to break promises to ourselves.
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