Losing weight is a challenge that many people struggle with. Unfortunately, doing it drastically or improperly might have a detrimental impact on mental health if you don’t have a positive mindset. Weight loss has a low success rate for many people too.
Obesity is 50% more prevalent in people with significant mental diseases such as bipolar disorder, depression, or schizophrenia than in general. Thus, while appropriate food and exercise should be on their list of priorities for mental wellness, it is frequently overlooked.
If you want to beat the cravings and lose weight, you’ll need to prepare not only your body physically but also your mind. Here’s how to deal with the mental side of weight loss.
Keep A Journal
It is not always possible to avoid stress. However, you can recognize stress triggers and do your best to avoid situations or people draining you mentally. Keeping a journal may be beneficial during this process. In fact, studies have shown that keeping a journal can double your weight loss results.
A journal can be used in a variety of ways. For example, you can simply keep a journal to track your food intake. However, you can also use it to write down your thoughts in order to identify stress triggers. Keep a journal to record any situations or foods that may be triggering you.
Make Small Changes
If your all-or-nothing mentality prevents you from sticking to your diet, try to take small steps and set short-term goals. But, first, choose one specific healthy change that is both reasonable and achievable.
You could go for a 15-minute walk after dinner every day. Set a goal for yourself to focus on for a week. If you keep a journal, write down notes every day about different ways you’ve been able to keep that goal in mind. Also, give yourself some credit. Remember that even the smallest step is preferable to none at all.
Taking small steps at a time can also help you avoid making too many changes at once. When we try to do too much at once, it is easy to become overwhelmed and lose motivation. On the other hand, if you successfully make a small change, you will feel a sense of accomplishment, which will motivate you to continue.
Learn Relaxation Techniques
Wherever possible, avoid the people or places that cause stress. However, if you are unable to avoid these people or places, relaxation techniques can be a beneficial alternative for managing emotions all through stressful times.
Scientists have discovered that a particular type of relaxation technique known as guided imagery can aid in losing excess weight in some people. It is possible to learn guided imagery with the assistance of a therapist, but it is also important to learn guided imagery on your own.
Listen To Self-Talk
When someone has a negative body image, they may find themselves reiterating negative messages about their body each day. Expressions like “I’m so fat” or “I’m so out of shape,” whether spoken aloud or in your head, can make it difficult to take a healthful step when the opportunity comes up.
Listen to your internal voice for a week or two if you can. Then, list at least one or two messages that you believe may contain a negative self-image and note them. After that, you can either challenge them or consider replacing these messages with a more effective mantra. The phrases “my body is strong,” “I’m enough,” and “I have come a long way” are all common mantras that people use to boost their confidence levels.
Researchers have found a link between sleeping patterns and stress, depression, and unhealthy eating habits. As a result, improving your bedtime habits is one of the simplest and most relaxing steps that can be taken to overcome psychological barriers.
Make your bedroom a haven for relaxation. Eliminate all electronic devices (televisions, computers, and cell phone chargers). Also, do everything you can to lessen background noise. Install light-blocking drapes or invest in a low-cost sleep mask to ensure that you sleep in complete darkness. Some people also use a lower thermostat to aid in the promotion of restful sleep.
Substitute Junk Food With Healthy Foods
Consider an alternative that shares some of the same qualities rather than going on a hunger strike to overcome a fatty food craving. Can’t get enough of the crispy texture and salty taste of potato chips? Try making a batch of crispy kale chips that you’ll enjoy eating.
Instead of sandwiches for lunch, whip up a fruit-packed smoothie mixed with supplementary green powder. Thus you could add it with the best creatine supplements, all of which contain digestive health ingredients, micronutrients, phytonutrients, and adaptogens that can help the overall health.
Even if you don’t change your eating habits, your taste buds and brain will become desensitized to these healthier alternatives over time and this will naturally see you start losing weight.
There are many professionals who have received specialized training in dealing with depression, traumatic experiences, and other issues that may be impeding your ability to lose weight successfully. You can find a behavioral health specialist trained in identifying and treating the underlying psychological causes of overeating and weight gain, such as depression.
Suppose your circumstances make it impossible for you to see a behavioral health specialist. In that case, you might want to consider using one of the new advanced apps or technological tools that would provide mental health counseling. These therapy services frequently provide relief for a fraction of the cost of traditional face-to-face counseling.
The moment you accept that you must improve your health and overall wellbeing, you will see it as a lifestyle change rather than a diet change. Using pure willpower to overcome cravings and develop a healthier relationship with food will assist you in achieving your goals. These improvements will positively impact the way you eat and how you approach your overall health and will no doubt result in you losing weight.