It’s not a secret that there are many techniques to lose weight on a low carb weight, but don’t overlook the hidden powers of a mind! It’s hard to run a race without training for it, and applying the same common sense for losing weight will help. Think of going on a low carb diet as a dress rehearsal for how things will go down the road. Before and during the diet people need ways to stay motivated and stay on course. For instructions on how to stick with a low carb diet, specifically, the keto diet, check out the Body Reboot. In addition to the book, below are some ways to beat the mental game and make losing weight and getting healthy a success.
Make a commitment
Aaptiv says it all starts with committing. It’s hard to follow through with anything without deciding you’re going to go all in and stick to your goals. You may have challenges through your weight loss journey, but committing will help you stay accountable.
“Losing weight is a long-term commitment, and quick fixes won’t stick. Commitment requires focus, energy (mental and physical), and strategy,” Kerkenbush says. The most successful ways to stay committed are by setting achievable goals, developing action plans for reaching them, and focusing on each day instead of what’s ahead.
Be 100 percent committed to your goals, so there’s no indecision about what you want to accomplish. If you run into problems with staying true to your commitment—maybe you discover that your diet is unrealistic to your lifestyle—take the time to examine why. Then make positive changes to stay on track.
Have an action plan
Do you have an action plan in pace? WebMD recommends setting up an action plan that you can look at when you need a reminder. It’s hard to get somewhere you haven’t been to without a map, so in the same way, you must have an action plan. That means putting together a food list, what exercise you plan to do, and little tricks you can try to stay on the keto diet.
Sass suggests that each night, you plan your healthy meals and fitness for the next day. Planning ahead is 80% of the battle. If you're equipped with a detailed plan, results will follow.
“Schedule your fitness like you would an appointment,” Sass says. “Pack up dried fruits, veggies or meal replacement bars so you won’t be tempted to eat the wrong kinds of foods.”
Make your health a priority by building such steps into your life, and ultimately these healthy behaviors will become a routine part of your life.
Huffington Post says that consistency has everything to do with having a successful weight loss journey. Without consistency, it’ll be hard to stay on course, but don’t be too hard on yourself if you go off of your diet once and a while. There is no such thing as perfection, but as long as you pick yourself up and stick to your goals, you should be fine.
Like I’ve mentioned in previous messages, when I work with my clients, I have them eat as normal and track their food for the first week. I see what good they already do nutritionally, and also the bad. I see what types of food they like, and what types of food they seem not to like.
Armed with this information, I’m able to design a personalized Dietary Analysis, which shows them the good, the bad, and what simple tweaks can be made to insure that they can not only lose weight in a healthy way, but can do so in a SUSTAINABLE way!
It’s all about sustainability if you want to stop yo-yoing! There are so many fad diets out there that will get you to lose a lot of weight really fast, but there aren’t many nutrition programs that set you up for success — Both in the short, and in the long-term! The way you eat when you’re losing weight has to incorporate simple, sustainable dietary changes that you can impart into your lifestyle for the rest of your days.
If you do well on your diet and would like to reward yourself along the way, VeryWell Fit recommends rewarding yourself when you reach weight loss milestones!
It's all about positive reinforcement, people! Every time you meet one of those small goals, give yourself a little reward. But don't defeat the purpose by celebrating with half a pizza and a hot fudge sundae! Stick with non-food-based rewards. Treat yourself to a new pair of pants once you hit that smaller size. Or reward yourself with an at-home spa day, complete with a DIY facial and guilty-pleasure magazine reading. Whatever floats your boat…
How about rewarding yourself with a super-cute refillable water bottle? It's handy and an easy way to increase your water intake.
Aaptiv adds to VeryWell Fit’s thoughts concerning positive reinforcement. They mention accountability as another way to stick to your diet. Having someone you can talk to make it easier for you to follow through and continue to make good decisions.
Ask yourself why you want to lose weight. Keep these reasons in the forefront of your mind throughout your diet. Think about how you’re motivated, and set up rewards (non-food) that help you stay on track. Include weekly rewards that will motivate you, and ask a friend to be your diet buddy. This way you have someone to talk with when you’re feeling discouraged and join you for exercise sessions. It’s a great way to make fitness more fun, and you can provide support and motivation for each other.
Low self-esteem can be a driving factor for many people who struggle with their weight. Poor body image and negative thinking are the banes of dieting. Kerkenbush recommends avoiding situations and people who shame or sabotage your efforts. She also encourages letting go of any guilt associated with eating. If you were told to never leave food on your plate or throw it away, think about what’s more important—your health or dumping excess food in the trash. If you struggle with these issues, consider working with a therapist to learn how to turn off your negative thinking. The tools you’ll acquire will help you for the rest of your life.
Take the time to exercise
Though exercise isn’t a must-do on the keto diet because your body already burns fat, and thus, you lose weight regardless of activity. However, that’s not to say that exercise isn’t a good thing. In fact, it can help with the mind game a lot! Huffington Post explains how exercise can help you lose your weight loss goals (in addition to being consistent while on your low carb diet).
I have to admit, I expected to indulge in a crazy amount of cardio in order to lose weight but this was not the case. If anything, I only did about 15 minutes of cardio per workout session and exclusive cardio workouts twice a week. The secret behind losing weight effectively lies in strength training.
I’m not saying that cardio does not help, it does but weight lifting does it faster and with more perks. What I mean is, with cardio, you stop burning fat when you are done exercising but weight lifting allows the process to go on even after workouts. I talk about this more in one of my weightlifting routines article.
Moreover, strength training allows you to gain muscle in place of the lost weight hence instead of sagging skin, you will get a toned body.
Don’t get obsessed with the scale
It’s easy to get focused on the scale, but it’s important to understand that the number on the scale is going to vary day by day. As long as the scale continues to move down, that’s what you should be concerned about. VeryWell Fit discusses how not to make the scale your worst enemy:
Although it's a symbol of dieting, the scale can be your worst enemy if you give it too much power. Daily fluctuations are common and often have little to do with actual weight loss. Weighing in every single morning can be a real mind game, affecting your attitude and food choices for the entire day.
Instead, weigh yourself once a week. Do it the same time of day each time and in similar clothes (or no clothes at all!). And remember, the numbers on the scale don't tell the whole story. It's entirely possible that your body is getting stronger or losing inches even if it's not shedding pounds every week. Pay attention to how your clothes fit, your overall appearance, and, of course, how you feel.
Setting yourself up mentally is going to help a lot while you’re on a low carb diet. Having a support system can help too, which is why you have the Body Reboot family! You can get a free copy of the Body Reboot book by helping us cover the cost of shipping. Visit this page today and see if there are any copies left and we’ll send a book your way!
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