Losing weight – and keeping it off – is one of the best things you can do for your health.
But it isn't easy, and you might be doing things to make it harder, even without realizing it. Here's how to recognize unhelpful thoughts and behaviors and stay on track with your weight loss journey.
Move Steadily Forward
Have you vowed to spend two hours in the gym every day? Lose 30 pounds for a wedding next month? Expecting too much, too soon is a surefire way to get discouraged.
Set yourself up for success by making realistic goals and moving steadily forward with small steps. It may take longer than you'd like, but you're much more likely to stick with your plan.
Health experts say you should aim for losing 1 to 2 pounds a week. You can also set other goals along the way that don't involve the bathroom scale. Make them specific and measurable, like:
- Add one more day of exercise to your week, and stick with it for a month.
- Add one more glass of water to your day over the course of a week; it will help you feel fuller.
- Go to bed five minutes earlier every day until you reach seven to nine hours of shut-eye nightly.
- Celebrate each time you meet a small goal.
- Treat yourself to something small (like streaming a new movie or taking a yoga class) that’s not about food.
Understand Your Fears
"I'll go to the gym tomorrow at 7 a.m.," you promise yourself.
But then a friend calls for breakfast. Or you're running late for work. Or you're too tired to get up early.
"I'll go tomorrow, for sure," you say. And the cycle of procrastination continues.
The root of the problem might be fear. It's common to have anxiety about the weight loss journey. For example, you might be afraid that:
- You'll feel uncomfortable or deprived.
- You'll be judged by others.
- You won't be able to stick with your plan.
- Your new habits will cause friction with friends or family members.
- Your new shape will attract unwanted attention.
Ask yourself if something is scaring you about losing weight. Identifying a fear is the first step to overcoming it.
Slowly Break Away from Old Patterns
It's also helpful to think about patterns of thinking or behavior that may have held you back from achieving your weight loss goals in the past, and come up with ways to change them.
Like many people, you may have complicated feelings about food. For example, maybe you:
- Link food to comfort and turn to it when you're stressed
- Link food to fun, like family celebrations or nights out with friends
- Grew up with food as a reward, like ice cream for getting a good report card or winning a game
- Got in trouble as a child if you didn't clean your plate
Take time to think about things that trigger you to overeat and brainstorm ways to react differently. It may help to keep a journal.
One strategy might be to take a break when you find yourself reaching for a snack and ask yourself what you're feeling. If it's boredom or stress, try taking a walk or listening to music instead of eating.
Working with a therapist can help you understand and change unhelpful patterns.
Understand Your Body
It's important to understand that as you lose weight, your body will adjust. You'll need less fuel, which means even fewer calories. Your body will try to hold on to energy in the form of fat. You'll also go through hormone changes that make you feel hungry.
None of this means your weight loss strategy isn't working.
You should also be aware of other physical factors that can create hurdles on your weight loss journey.
Age. As you get older, your fat-to-muscle ratio shifts, slowing down your metabolism. Estrogen and testosterone levels drop, and you may have a lower activity level and trouble sleeping, all of which make it harder to lose weight.
Genetics. Your genes affect things like your metabolism, how your body stores fat, and even your appetite.
Sleep and stress. Being tired or under stress makes it harder to get in a good workout or make healthy food choices. Besides that, sleep deprivation and stress cause hormone changes that make losing weight harder.
Health conditions. Many health conditions can cause you to gain weight, including:
- Underactive thyroid
- Cushing syndrome
- Diabetes
- Sleep apnea
- Polycystic ovary syndrome
- Certain genetic disorders
Conditions that make it harder to exercise, like arthritis, can also work against your weight loss efforts.
Medications. The list of prescription drugs that may impact your weight includes steroids, as well as some antidepressants, anti-seizure medicines, diabetes treatments, antipsychotic medicines, and certain beta-blockers.
Check with your doctor to be sure you're getting effective treatment for any conditions. If you think a medication may be derailing your weight loss journey, ask about others that may work for you.
Be Compassionate to Yourself
A healthy lifestyle is a life-long commitment. Accept that you'll have both progress and setbacks, and show yourself some compassion.
Be patient. Your weight loss journey will take time. The key is to stay consistent with your healthy behaviors.
Practice positive self-talk. When you feel discouraged or start having negative thoughts about yourself, stop and see if you can reframe it into something positive. One trick is to ask yourself what you'd say to your best friend if they were in your situation.
Get support. Find people who will be cheerleaders for you, not critics. A support group is a good place to look.
When you do have a setback, don't waste time beating yourself up. Put it behind you and get back to your plan as quickly as possible.
Takeaways
You can get derailed on your weight loss journey for many different reasons, but the main thing is to quickly get back on track. If procrastination is the problem, ask yourself if fear is holding you back and figure out what scares you. Try to identify and change unhealthy eating patterns. Recognize that things inside your body may be working against your weight loss efforts. Above all, show yourself compassion – taking positive steps to improve your health isn't easy, but it's worth the effort.
