In the words of Winston Churchill - Group talk week commencing 14th February 2022.
'Success is not final; failure is not fatal: It is the courage to continue that counts.'
Our weight loss thoughts are derived from our past experiences, less successful attempts of journeys can have seriously contributed to negative dysfunctional thoughts that have created counterproductive beliefs in our will power of achievements.
The disbelief and doubt in yourself will make your journey arduous/uphill, because if you don't believe you can lose the weight you are setting yourself up for failure.
How do you feel about your weight loss journey?
Hopeful... (maybe this time)?
Desperate... (I really need to lose weight)?
Enthusiastic... (I'm enjoying this and feeling great)?
Deprived... (I can't stand not eating what I want)?
Excited... (I can't wait to go shopping)?
Fearful... (What if I try and it doesn't work)?
Positive... (I'm doing well, I'm going to look great)?
Doomed... (I always do OK for the first few weeks then it starts to fall apart)?
Losing weight and keeping it off begins in the MIND, once you dissociate weight loss from speed, shame and chastisement, absurdly the thing that slows weight loss journeys down, you will liberate yourself and speeds the process up.
To lose weight you need to be in a calorie deficit, this doesn't matter what plan you follow as all are based on calories.
So what is a Calorie deficit?
A calorie deficit is simply consuming less calories than you burn each day. Calories come from food and drink. Those calories provide our bodies with energy in order to function properly. Then our bodies expend those calories in the form of heat.
What can we do to ensure we are in a calorie deficit.
Track - ensuring we enter the right information/description
Weigh - use the kitchen scales
Measure - use cups, spoons, jugs...
Log activity - also taking note of NEAT (Non-exercise activity thermogenesis)
Using an APP, Website or Pen & Paper/Journal to record
Remind/Ask yourself WHY...
WHY do you want to lose weight? Remind yourself of the benefits losing weight will have both right now and long term.
Modify your thoughts, challenging any negative and unproductive ones, replacing them with self-compassion remembering those Non Scale Victories (NSV) and the triumph you felt when achieving them.
Weight loss is a journey and there are no long term quick fixes, keep the faith in yourself and you will achieve your goals reaching your destination.
The Fitness Chef - Lose Weight Without Losing Your Mind. - Graeme Tomlinson.