Hacking Your Mindset For a Body and Mind Transformation
Imagine if you could transform your mindset, simply by changing the way you think. It may sound too easy, but mindset change is possible, and it all starts with your thoughts. With the right techniques, you can shift from negative, self-defeating thoughts, or unproductive thoughts to more positive and productive ones. Self-empowerment is a key element of mindset shifts. By realizing that you have a choice in your thoughts and actions, you can take control of your own destiny and move towards your goals. This can include recognizing and managing impulsive thoughts and behaviors, like emotional eating eating, by widening the gap between a thought and action. This allows you to make more mindful and conscious choices that align with your goals.
Mindset for weight loss
When it comes to food, most people think about it in one of two ways: Either they completely avoid "bad" foods and try to stay "perfect" all the time, or they get into a cycle of restricting and binging where they feel guilty and out of control.
Neither of these approaches is healthy or sustainable. A better approach is to focus on making consistent, healthy choices most of the time and to enjoy treats in moderation. If you tell yourself you can never have ice cream again, you might end up craving it and binging on it. And that mindset makes it really hard to get back on track with healthy choices. The way out of this cycle is to give yourself permission to have the foods you want in moderation. If you crave ice cream, have a small serving. Don't eat the whole carton, but don't feel guilty or shame yourself for having a scoop, either. Allow yourself to have the foods you enjoy, and you'll find that it's a lot easier to eat a balanced diet overall. This way, you'll feel less out of control around food, less frustrated, and more in charge of your health.
Once you've mastered a balanced approach to eating, you'll also find that your cravings start to settle down. When you allow yourself to have small amounts of any food you want, you no longer have to think about it as "off limits." And once it's no longer a forbidden fruit, it won't feel so appealing or mysterious, so you'll find that your cravings will naturally settle down. And that will make it even easier to stay on track with your health goals.
When you're working with a lower calorie and macro budget, you may have to be more strategic about how you fit in your favorite treats. Of course, you could have that candy bar, but if it takes up 20-30% of your daily carbs or fat macros, you're probably going to feel hungry throughout the day and crave food all the time. The trick is to focus on higher-fiber, higher-protein options that will keep you full and satisfied. You might choose a protein bar with lower sugar or a low-calorie ice cream option instead of a candy bar or a full-fat, full-sugar option. The protein bar or low-calorie ice cream will still taste good and will help you feel satisfied, so you'll be less tempted to overeat later. Find small treats that you'll still enjoy and that won't take up a huge chunk of your daily macros.
All foods fit into a balanced diet in some way, shape, or form. Some foods are more nutrient-dense and some are more calorie-dense, but they all serve a purpose. Maybe the candy bar is high in calories and low in nutrients, but it brings you joy and can be part of a balanced diet if eaten occasionally. A shift in perspective can really help to you to feel less guilt and shame around food and make it easier to stick to your goals. When you give yourself permission to enjoy all foods in moderation, you're more likely to feel satisfied and less likely to overindulge in any one particular food.
Having a growth mindset can be especially important when it comes to creating and following workout plans. With a fixed mindset, you might give up easily if you don't see immediate results, or feel like you'll never be able to reach your fitness goals. With a growth mindset, you'll be able to push through the tough days and stay motivated by focusing on the progress you're making over time. This might mean making small changes, like increasing the length or intensity of your workout plans by 5 minutes each week.
It might take a while to shift your mindset, but it's worth it! One tip to help you is to try to focus on how food makes you feel. When you eat something, notice how it makes your body feel. Does it make you feel full and energized? Or does it make you feel sluggish or bloated? This can help you make more intuitive, mindful choices that don't come from a place of guilt or shame.
Making the change
• Set realistic goals. When we set unrealistic goals, we are setting ourselves up for failure. When it comes to aerobics, it's important to set achievable goals in order to stay motivated and make progress. It's easy to feel overwhelmed or intimidated when we set goals that are too ambitious. Let's say your goal is to run 5 miles every day, but you've never run before. This could be too much of a jump and could lead to burnout, injury, or frustration. Instead, try setting a goal of running 1 mile every day for a week. Once you've achieved that, you can gradually increase the distance or speed. This is a more sustainable approach that will help you progress with aerobics.
• Focus on progress, not perfection. Let's start by shifting your mindset around your diet from "all or nothing" to "progress, not perfection." Instead of thinking that you have to be perfect all the time, focus on making progress over time. So why's this so effective? Because it taps into the compound effect, your efforts pile up day by day.
• Believe in yourself. It is important to believe in yourself and your ability to achieve your goals. If you don't believe in yourself, no one else will either. It might sound a little "woo-woo" or cheesy, but it's actually really important! Self-compassion is a powerful tool for success. Studies have shown that people who practice self-compassion are more likely to reach their goals and have better mental health. So, being kind to yourself is not just a nice idea, it's actually a powerful tool for success.
• Get Accountable. Accountability can also help you get back on track when you make mistakes. We all slip up sometimes, but with an accountability partner, you can quickly get back on track and stay focused on your goals. Plus, it can be a lot of fun to celebrate your successes with someone who understands what you're going through. Start your fitness journey, just try taking the first step. Literally, take a step outside your door. That's it. One small step can lead to big changes. Don't try to do too much too soon. Start small and gradually increase your efforts over time. Raising the stakes too quickly is a recipe for burnout and disappointment. Be patient and take it one step at a time. Soon you will find that you’re not just sweating it, instead you can’t do without it.
Are you ready for the first step?
