Do you ever feel like your brain is fighting your efforts to lose weight?
Do you feel frustrated by how much effort it seems to take to live a healthy life?
Would you like to find a “non-food” way to make weight loss easier?
With just a few subtle changes to your thinking, you can undo years of poor eating decisions.
But there’s a problem…
Dieters Face 250 Eating Decisions a Day!
In this video, I share three simple ways to shift your Weight Mindset from one that destroys your chances of losing weight to one that empowers you to change.
How to Make Weight Loss Easier (Despite So Many Decisions!)
Brian Wansink is a food researcher from Cornell University and the author of
Mindless Eating: Why We Eat More Than We Think.
In his book, he shares his research and reveals that the average person makes 250 eating decisions each day
- to have breakfast or not
- to have oatmeal or pancakes
- to eat at the table or on the go…
Your choices go on and on, and every one of your decisions is tied to a belief.
- You might eat breakfast because you believe it is the most important meal of the day.
- You choose oatmeal because you believe it is a healthier choice than pancakes.
- You sit at the kitchen table to eat your oatmeal because you believe that is the proper behavior.
So, it works like this…
Step 1: Your beliefs drive your decisions.
Step 2: Your decisions drive your habits and behaviors.
Step 3: Your habits and behaviors give you the results you see.
This pattern is a universal truth; it applies to everyone in every situation.
So here are my questions.
Why do we try to shortcut this truth when we set out to lose weight?
It’s not hard to find a great plan for losing weight naturally (our 0,1,2,3 Diet plan can definitely help).
A sound strategy works, IF you stick with it, but in reality, most people don’t stick with the plan long enough to see results.
Because they skip Step 1
They try to change their habits (i.e. eat clean) without addressing their beliefs (i.e. why am I eating this way).
Making Weight Loss Easier Starts in Your Head
- If you give up junk food to lose weight, but deep down inside you believe junk food helps you cope with stress. How successful do you think you will be?
- If you want to lose 50 pounds, but deep down inside you believe that weight protects you from something or someone. How successful do you think you will be?
Your beliefs are a big part of something called your Weight Mindset, and if your Weight Mindset is set for higher than your ideal weight, you will struggle to lose weight.
Your Mindset began to form at a very young age and was impacted by things you experienced and how you were treated by influential people such as your parents, siblings, classmates, and teachers.
How you interpreted the events and treatment you received as they pertained to food, dieting or weight created your current Weight Mindset.
Your weight mindset directly influences your daily habits and behaviors. It is the missing link that determines whether you will successfully shift to a healthier lifestyle or return to your old habits.
So here is the good news!
Creating a New Weight Loss Mindset is Under Your Control
Since you created your Mindset, you can reset it and create unstoppable weight loss.
To do this, you must start paying close attention to how your thoughts and beliefs are influencing your actions.
You can learn how to identify and revise your Weight Mindset in my Freedom Weight Loss Coaching Program.
If you have found it difficult to make healthy eating decisions, then there is something getting in your way.
That something is called your Weight Mindset, and it will determine your success or failure every time
How to Stop Sabotaging Your Weight Loss
Do you have self-sabotaging thoughts?
____ I have been overweight my whole life, I’ll never change.
____ I’ve already blown my diet today. I might as well give up and try again tomorrow.
____ Dieting is not worth the effort. I’m just going to gain the weight back.
The truth is that you must address these thoughts if you want weight loss to stick.
I created a 5-step formula to build a supportive weight mindset in my Freedom Weight Loss Coaching Program. Below I share a few quick tricks to getting your brain on board so you can lose weight easier.
3 Ways to Lose Weight with Less Effort
1. Find a really good reason to lose weight.
There are many reasons to lose weight.
- You want to feel better in your clothes.
- You want to improve your health.
- You want to ease the strain on your joints.
These reasons are valid, but do they resonate with your heart and spur you to action?
If not, here’s what you can do…
Write out a long list of reasons you want to be successful at weight loss.
Don’t judge your reasons as good or bad or silly, just write whatever comes to mind.
As your list grows, you will uncover powerful motivators that pack the emotional intensity and give you the drive to change.
2. Don’t get mad, get curious
One of the determining factors in whether you’ll stick with a diet or not is how you treat yourselves.
Everybody has good and bad days. If you have a bad dieting day, don’t get mad, get curious.
Ask yourself this question:
“Why did I overeat?”
When you pose a question to yourself, you are more likely to seek and find an answer that allows you to continue toward your goal.
When you beat up on yourself, you are more likely to label yourself a failure and quit.
3. Decide what to eat with your stomach, not your head
Eating is a natural response to physical hunger (a.k.a. stomach hunger), but it can also be a response to an emotion (a.k.a. head hunger).
Learning to tell the difference between stomach and head hunger is critical to long-term weight loss success.
If you have lost touch with your ability to tell the difference between the two, you can recapture it with a simple hunger scale exercise.
Imagine your stomach as a gas tank. Using a scale of 0 to 10 with “0” meaning your tank is low (i.e. time to eat) and “10” meaning you are all filled up.
For the next five days take a few moments to rate your hunger before you eat.
Place your hand on your stomach and decide on a number.
Try it right now.
You will notice that there are times when you are tempted to eat, but you’re not physically hungry. You can use this new-found knowledge to make better eating decisions.
By mastering these three skills, you will naturally eat less and Lose Weight without Losing Your Love Affair with Food, which just happens to be the title of my book. Have you read it?
Notes: This post was originally published in November of 2016, and the content then updated in January of 2018
About the Author
Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.