The other day I spoke with mindset coach Cristina Ramirez on the Real Food Stories podcast and got her perspective on what mindset is exactly and how living in a growth mindset is essential to goal setting, particularly when it comes to losing weight, and keeping it off.
No one would dispute that making the decision to lose weight in a safe and sustainable way doesn’t take a certain type of thinking. If you are conditioned by the weight loss industry to believe that you can starve yourself into a “30 pounds in 30-days” weight loss regime (and keep it off!) you have an extra challenge to contend with.
Here are a few tips to start to get your head in the game when it comes to your next weight loss goal
Shift Your Perspective
Instead of approaching losing weight as a short-term fix or punishment, reframe it as a long-term commitment to your overall health and well-being. Focus on nourishing your body and making sustainable lifestyle changes rather than solely chasing weight loss goals.
Set Realistic and Sustainable Goals
Avoid setting overly restrictive or unrealistic goals that may lead to feelings of failure or deprivation. Set small, achievable goals that align with your personal needs and preferences. As Cristina said, start with the first goal, and then move onto the next, one step at a time. Celebrate your progress along the way, and remember that sustainable changes take time.
Practice Self-Compassion
Be kind to yourself throughout your weight loss journey. Practicing compassion was the game changer for me when it came to losing weight and keeping it off. Acknowledge that setbacks and slip-ups are normal, and use them as opportunities to learn and grow. Treat yourself with the same compassion and understanding you would extend to a friend.
Focus on Non-Scale Victories
While weight loss may be a part of your goals, be sure to place equal importance on non-scale victories. Celebrate improvements in energy levels, mood, physical fitness, sleep quality, and overall well-being. Recognize and appreciate the positive changes that extend beyond the numbers on the scale. It’s not all about the numbers.
Cultivate a Growth Mindset
This tip was emphasized by Cristina during the podcast episode. Embrace the mindset that progress is a journey, and setbacks are opportunities for learning and improvement. Adopt a curious and open mindset that allows you to explore new strategies, adapt your approach, and overcome challenges. View mistakes as stepping stones to success rather than reasons to give up.
Practice Mindful Eating
This is an important one. Pay attention to your body’s hunger and fullness cues. Engage in mindful eating by savoring each bite, eating slowly, and being present during meals. Listen to your body’s signals and eat in a way that honors its needs rather than external rules or restrictions. Fad diets typically lean towards mindless eating – simply follow their rules.
Surround Yourself with Support
Seek support from like-minded individuals who share similar health goals or engage with a supportive community. Connect with friends, family, or professionals (like me!) who can provide encouragement, accountability, and guidance on your dieting journey.
Remember, developing a positive mindset toward dieting is a personal and ongoing process. Embrace the journey, be patient with yourself, and focus on creating a sustainable and balanced approach to your relationship with food and your body. Reach out for more info on how I can help you on your weight loss journey.
Listen to more about mindset and my interview with Cristina Ramirez HERE.
