Mind Switch Flips for Weight Loss

Mindset is one of those things that gets both over emphasized and and under emphasized.

Over emphasized because without action, mindset is useless for getting results. Under, because people think it won’t do anything and is an excuse not to take action — The “just do it” crowd. So they don’t bother even managing their mindset.

What I found is mindset can get you started and keep you going. But it must go hand in hand with action.

Remember as you read this: the purpose of understanding mindset tools it to get you where you want to go, it is not coping mechanism. You will have your own “tools”, and not all of these will apply to you, choose the ones that feel right to you.

A. Pure Mindset Tools

These are simple mental flips you can do immediately. They change your frame of reference which in turn will change your energy, feelings and motivations. Some of these I spoke about in a previous post and are worth repeating.

1. Notice the positive things. We can fall into the trap of noticing negative aspects of ourselves. Make a habit of noticing the good stuff. This includes actions, your achievements and even the simple fact that you are trying. I found this is especially powerful when you do it before falling asleep.

2. This can be a hard one, so I will keep it brief. Much of eating is emotional. Acknowledge this. Also acknowledge that you are addicted to eating or to certain foods. If you can do this it will 10 x your results.

3. Create a mindset of learning. This does not have to be complicated & does not have to take a lot of time. It is just an attitude of being open to new information. No one knows it all, so don’t worry you do not want to be an expert. But learning things like which food has the highest protein, how your body reacts to increasing or reducing a macro nutrient, can go along way in helping.

4. Focus on what you can control. This may sound obvious, but it is amazing how we let our minds run away into all kinds complicated stories. Make a deliberate effort to write down what is in your direct control.

5. Don’t fall into the trap of all or nothing thinking. The choices aren’t “success or failure”. Instead look at how far you have come. You may not have hit your goal yet, but you have done a lot. Focus on the fact you are moving in the right direction.

6. Get into the habit of thinking long term. This will stop you justifying the quick pleasure of eating something you shouldn’t but also it will keep you motivated when you do fall back into old habits. Either way go easy on yourself and continue.

7. Visualize how you want to look, and how your life will change (relationships, happiness, energy etc). In the short term visualize how you will feel once you have eaten well and exercised, or gone for a walk.

B. Actions That Affect Mindset

1. Keep an eye on how a type of food makes you feel. Does it lower your mood or energy? Or the opposite? Adjust accordingly.

2. We know exercise is essential for physical health. It is also one of the best mood boosters there is. Exercise regularly and you will have a better mindset also.

3. Write your intentions everyday. This will keep your mind focused on the right things.

4. Don’t have cheat days, if you must have a cheat *meal* instead.

5. Stay away from people who make you feel bad. They cause you stress and they will make you feel like giving up.

6. Go to sleep and wake up at the same time every day (even at weekends!). Sleep is one of the important aspects in maintaining a healthy, positive mood and energy. Don’t over look it. If you do not have a good nights sleep you will have less will power, want to eat cheap calories and increase your cortisol and reduce your good hormones. All of this will mean low energy moods.

7. When things get us down it shows in our posture. We slouch, sometimes just a little. Remind yourself through the day to sit up straight and walk in a confident manner. You will feel better and it will help you to think clearer as well as give you the presence of mind not to eat something you shouldn’t.

C. Your Inner World

This is about how you see and relate to yourself. I have summarized them, but keep in mind that these can bring up a lot of suppressed emotions. I am not saying it is easy to change them. I am including them so you are aware they exist and you are not alone.

1. Is your self talk mainly judgemental or negative? You can change if it is. Listen closely, the self talk is usually things we have been told by other people about ourselves when we were young. Sometimes the voice can even sound like a parent, teacher or older sibling. Just noticing this can help.

2. Healthy shame is when you do something that harms someone else or you do something that you know is not good for you. You correct it if you can and move on. Toxic shame is when you think YOU are flawed as a person. It is a belief you carry with you. When you have this idea about yourself you can believe you do not deserve to be healthy, happy and feel attractive (not true, you deserve it as much as anyone). This is closely related to self talk. Look into it, and then find how to change it.

3. Be kind to yourself as you would to someone you love and want to succeed. Notice when you are not doing this.

Wish you the best!

Related posts:

A New York Times article in March of 2021 discussed the rapid decline in commercial office space occupancy in Manhattan due to COVID, speculating how the city will never be the same. If we’re lucky…

I prepared a simple blog application based on Aurelia where users can login, logout, leave comments and manage their own posts. The model layer is built on top of js-data ORM and its…

Those of an economically right-wing bend, libertarians by definition, will often argue against taxation. They argue that the very idea of taxation is robbery. Not just robbery. But robbery under the…