The Psychology of Weight Loss: Diet Strategies That Make It Easier
If you're psychologically prepared, losing weight is a hundred times simpler. Many dieters give up on their weight loss plans not because they are hungry or have problems with the meals, but for psychological reasons. There are a number of reasons why people give up on their diets: boredom, dissatisfaction with their weight loss progress, lapses in judgment, or a feeling of deprivation.
Afterwards, many of them look for an explanation for their failures, such as their diet, their living conditions, or a genetic predisposition to obesity. Because this process is so common, dieters might spend years attempting to lose weight and never discover the root source of their difficulties. Weight loss may bring with it a number of mental hurdles, and here are some ways to overcome them.
1. First, you don't know what you'll gain by slimming down.
Whatever our goal weight, we must adjust our eating and lifestyle habits in order to achieve it. Making these alterations may not be difficult in the first few days or weeks of our weight loss plan, since our initial excitement generally provides us with the incentive to make the adjustments we need to. After 2-3 weeks, our new eating habits begin to conflict with our daily routine, and unless we are prepared for this, our desire to continue dieting fades. We see our nutrition as a hindrance and a burden rather than a means to a healthier weight and physique. Rather than doing something because we "want to," we start doing it because we "must." This is one of the most difficult mental issues we face while trying to lose weight.
The only way to get beyond this obstacle is to clearly define our motivations for dieting in the first place. What we need to know is how it will help us. Unless we have a clear reward in mind, we'll be unable to resist the temptation to go back to our old ways of doing things. A more slender and lighter physique has certain advantages, but they aren't substantial enough. To keep our interest, we want a self-serving, concrete advantage-something we can see. Maybe a beach vacation, or a fantasy wardrobe for a special event, or a new body shape to flaunt at Thanksgiving are some of the possibilities. Whatever we decide on, it must create a commotion in our brains! Keep in mind that when anything becomes a "do-or-die" situation for us—like paying taxes or clearing up the basement—our drive vanishes. We must "want it" if we want to lose weight permanently.
2. Trying To Be Perfect
As a weight loss counselor and nutritionist, I've probably met 10,000 dieters in person and spoken with another 100,000 over the Internet during the last 24 years. However, I have yet to come across a single successful dieter who was flawless in every way. Contrary to popular belief, the majority of my most successful customers committed a slew of blunders along the way. They'd have horrible days, awful weeks, and even months when they'd go off the deep end. Despite this, they were able to achieve their goal in the end. I don't see why not. because they made errors and learnt from them. And don't forget: we learn the most about ourselves via our failures, not our accomplishments.
Sadly, many dieters are obsessed with perfection. They can't accept their "failure" and are overcome by guilt as a consequence when they fall off the wagon, which they usually do. As a result, despite the fact that their transgression was small (a weekend binge), they are torn apart. Because, as is customary, it is the feeling of guilt, not the act of bingeing, that does the most harm.
This is what we should take away from the experience. Attempting to be flawless when dieting is a waste of time. You'll just feel worse about yourself and your past mistakes. Instead of being distracted by your mistakes, accept that you will make them.Think of them as a chance to grow. If you overindulge in booze when dining out and end up overeating as a consequence, don't blame yourself the following day for your gloomy mood. Instead, cherish the moment and be grateful for the knowledge you've gained: that drinking alcohol makes it harder to lose weight. You may avoid guilt and get back on your diet much more easily if you respond in this way.
3. Treating Your Diet Like a Race
The rate at which people lose weight is another typical issue. A lot of dieters anticipate losing a lot of weight quickly, and they're unprepared when their bodies don't cooperate. If they don't see any progress after a week, they become discouraged and give up. No matter how much we'd want to believe otherwise, the human body is built to keep us alive, not for our outward looks. Consequently, it has little interest in removing body fat as a primary source of energy during famine periods. We can only shed roughly three pounds of fat a week, whereas someone who is just 30 pounds overweight should expect to lose one pound every week. Water and muscle weight make up the majority of any additional weight.
Stop treating your weight loss program like a race if you want to see long-term results. Consider it a trip instead. Having extra "breathing room" to adjust to your new eating habits decreases stress and helps you feel more in control of your diet. My amazing weight loss forum goes into more detail about this, and the majority of members agree that it's an excellent strategy. At the same time, restrict yourself to once a week on the bathroom scales. Keeping track of your weight too often fosters a short-term perspective, which is not beneficial.
It's understandable that "continuous" weight reduction doesn't seem appealing, but I've found that the longer weight loss lasts, the more successful it is. If you're losing more than 3 pounds a week, you're losing muscle or water, not fat. Losing muscle, on the other hand, has a long-term effect on your metabolism and increases your chance of weight gain.
So keep this in mind the next time you go on a weight-loss regimen: there's no need to hurry. Let nature do its thing and stick to a reasonable diet and exercise plan. A person who weighs 200 pounds and wants to lose 150 pounds should allow six months for the process. Besides, what's the big deal if it takes longer? What have you got to lose?
Many diets fail because of one, two, or all three of these issues. Losing weight is much easier if you know how to use these strategies. Take some time to consider these points before starting another "new" diet with all your usual zeal. Then watch the pounds melt away.