Most people think of weight loss as a formula: Burn more calories than you take in. However, there are other factors that come into play, some of which may prevent you from reaching all of your weight loss goals. Gary Foster, Ph.D., Chief Scientific Officer at WW, and author of The shift: 7 powerful mindset changes for lasting weight loss reveals that Eat This, Not That that many of the basics of losing weight have nothing to do with food or exercise. Read on for Dr. Foster tips for losing weight –and to ensure your health and the health of others, do not miss these Certain signs that you have “Long” COVID and may not even know it.
People think it’s good to be tough on themselves: the harder the better. However, Dr. Foster points out that self-compassion always wins over self-criticism. “Being harsh on yourself leads to more anxiety, less self-confidence and that you feel less motivated, he says. Practicing self-compassion has many health benefits. “For example, it can help you better maintain a healthy diet, take care of your health (eg, eat well, be active) even when you are sick or stressed and feel more motivated to be active by positive, internal reasons (eg that it’s fun, it makes you feel good) rather than feelings of guilt or external pressure. You are your most important ally. ”
Dr. Foster warns against buying into society’s belief that your weight or shape is an indicator of your value. “Your value cannot be measured on the scale,” he says. In addition, many believe that the more critical they are to their bodies, the better they will do on a weight loss journey. But that is not the case. “Negative body image prevents you from engaging in health-promoting behaviors and activities,” he points out. To help develop a more positive body image, he suggests celebrating all the things your body does. “Placing value in the benefit of your body rather than its appearance helps you not only to be less critical of your physical self but also to be less fixated on weight and shape as the only measures of health and well-being. For example, instead of saying my arms or legs are for this, or for that, focus on what your arms can do for you, like hugging your children or loved ones, or what your legs can do for you, like helping you go up stairs and move you all day. “
You do not have to go on the weight loss journey alone. “Having a community of like-minded allies is a key component in helping you achieve your health and well-being goals,” says Dr. Foster. “They can be a source of inspiration and a sounding board for when you face adversity.” He notes that there are several studies that show that those with a social support system are more likely to pursue a healthy diet and physical activity, less likely to lose weight or return to unhealthy food or physical activity, and more likely to lose weight. than those who walk alone.
Goal is the key, and the more specific the more likely you are to achieve it, Dr. Foster reveals. Think about what, when and where. Deciding “I walk more this week” will not be as effective as a specific plan like “I walk on Monday, Wednesday and Thursday from 5: 30-6: 00.00 in the park, He explains. Choose goals that are reasonable rather than dramatic or draconian. So instead of “I will never eat dessert”, commit to something more reasonable like “I will limit the dessert to 1 night each week. “Small, realistic changes lead to lasting results over time.”
When the measures we take are rewarding or satisfactory, it is more likely that we will continue to do them, states Dr Foster and cites research. In other words, the measures are strengthened. “By making the activity more reinforcing, we can start to become more active – and make it a habit.” When you do not find an activity you like, you can experience the experience of being actively enjoying. “There are many ways to make the experience more fun. For example, to hire a family member or friend to do it at the same time. Or save something you want to do for a while when you are active, just watch your favorite program when you are on the treadmill, just listen to the new music you downloaded or your favorite podcast as you go. “
Disadvantages of not matching errors. “It’s not about you having a setback, it’s about WHEN you have a setback and HOW you respond to it,” explains Dr Foster. There are two keys to dealing with adversity effectively. The first? Reset quickly. “Just because you did something in the afternoon that goes against your original goal, does not mean you have to throw away the rest of the day. For example: if you ate more than you wanted at lunch, you can get back on track at dinner, you need to do not wait until the next day or ‘I will be back on track on Monday.’ A slip (no matter how big you think it is) can not track your journey. Go back to your normal routine as soon as you can and set back in your rearview mirror. “Also learn from your adversity. “Think about ‘how’ it happened and what you can learn from the experience,” he urges. “Avoid asking” why “it happened because it usually leads to self-critical thoughts that are wrong and ineffective (eg: I have no willpower). Identify what got in the way and how you can try something different next time. “
RELATED: The key to weight loss # 1, according to experts
By recognizing your eating habits, you can change your environment to make it easier to manage, says Dr Foster. For example, if you work from home, try to separate your dining area from your work area, or put food away from your pantry, to avoid thoughtless eating. Research shows that people who consistently behave in “healthy” ways do so by relying on because habits – skills – not willpower, because they do not spend much time deciding whether or not to make a healthy choice, or struggle with challenges that can pull them off the right track. intentional ways or chose such environments to help them create them for success. “And now that you have a good foundation, do not miss these further 19 weight loss foods that really work.
