How to Change Your Mindset to Lose Weight

Weight loss is a simple mathematical equation and should be easy. But it's not. Even though the theory is basic, calories in versus calories out, it requires you to change your lifestyle and create new habits. It is a mental battle, not just a physical one. Often people set themselves up for failure before they even begin to try to lose weight by setting extreme goals and expecting to never fall off the wagon. If weight loss was easy, more than 60 percent of the nation would not be obese. To change your mindset to lose weight, start with small goals and create new, lasting habits.

Items you will need

• Scale
• Notebook or journal
• Pen or pencil

 

1. Weigh yourself and record your weight and what size you wear currently in a journal or notebook. Also write down what you were wearing, time of day and the day of the week so you can weigh yourself under the same circumstances whenever possible.

 

2. Set realistic weight-loss goals. Write down the total number of pounds you want to lose, or what size you would like to wear. Then set small weekly weight-loss goals of 1 to 2 pounds each week to slowly get you to your ideal weight.

 

3. Monitor your food intake daily. Write down everything you eat and drink, including the amounts. This will hold you accountable to what you are eating and help you look at times you may overeat. You can also write down how you were feeling at the time.

 

4. Plan your meals the day before, or plan a week at a time. You can do this even if you have a family if you are the one who plans the meals. If you don't, sit down with the member of the family who does the meal planning so you can be involved.

 

5. Make small, healthy changes to your diet. For example, if you don't eat breakfast, start your day with a healthy meal that includes fat, protein and carbs, such as yogurt and fruit or a whole-grain cereal with milk. Make a healthy breakfast a habit and then change another meal.

 

6. Talk to your physician about your weight-loss goals. Listen to his recommendations and what your weight says about your health. Write down health goals as well as weight-loss goals to improve quality of life.

7. Add exercise to your week. Make it an appointment and don't break it. Start with as little as 10 to 15 minutes of walking three times per week and slowly increase your activity. Try new things or classes to make exercise fun and so it becomes a habit.

 

8. Join a weight-loss group, or team up with a friend or family member to lose weight. Lean on each other and talk about your struggles with weight loss. If necessary, consider seeing a therapist who specializes in eating disorders.

 

Tips

• Take one day at a time to reach long-term goals.
• Read through your goals daily to remind you of why you are trying to lose weight.
• See your physician regularly to monitor changes in your health, not just your weight.
• Forgive yourself if you don't meet every small weight-loss goal.

 

Warnings

• Don't weigh yourself more than once a week.
• Don't use food or skipping workouts as a reward.
• Avoid drastic measures that you can't maintain.

 

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