In addition to healthy eating and physical activity, it is important to control the urges. Know the thoughts you have to change to lose weight!
Several studies have looked at the factors that lead to effective weight loss and its consequent maintenance.
Although the information available is not entirely consensual or enlightening, what seems certain is that there are certain thoughts that you have to change to lose weight if that is your goal.
Do you usually pay attention to what you think before you eat whatsoever? Possibly not, but the truth is that the way of thinking leads to many people eating on impulse or eating less well.
“What an appetizing look!”, “I can not resist this cake,” “I should not eat so much but I can not stop,” are some of the thoughts that precede the less healthy options and the choices made by impulse. These are the thoughts you have to change to lose weight. In this article, we will explore some of the best cleanse for weight loss, so keep following the article:
7 KEY FACTORS IN THE WEIGHT LOSS PROCESS
The set of studies carried out in this context has determined the following factors as being determinant in the process of weight loss and its consequent maintenance:
- Autonomous motivation;
- Do not take a rigid approach to diet;
- Increased physical activity;
- Do self-monitoring;
- The existence of social support;
- Maintain positive self-talk;
- Have effective problem-solving strategies.
These data reinforce the importance of motivation, positive thinking, self-control and self-monitoring in the weight loss process.
If our way of thinking and facing food has all this influence, it is important to change the way we think about food so that it is possible to lose weight and maintain fitness in the long run.
THINKING AND LOSING WEIGHT: A MAGICAL RELATIONSHIP!
When we think about the weight loss process we automatically think about behavior change, which in fact is essential, but it is not enough. We can make short-term changes in our eating behavior but to lose weight and maintain lost weight we need, first and foremost, to make permanent changes in the way we think.
Research has shown the importance of identifying and reformulating unrealistic and negative thoughts. When this is achieved, people feel better and are able to act more positively, more easily reaching the goal of weight loss.
This approach, combined with nutritional counseling and physical exercise, seems to be quite effective in that it allows you to learn various skills such as how to motivate yourself every day
6 THOUGHTS YOU HAVE TO CHANGE TO LOSE WEIGHT
Building self-confidence, creating time and energy for dieting, dealing with hunger, emotional hunger and irresistible cravings is key to a successful weight loss. Know some thoughts you have to change to lose weight:
1. Defeatist thoughts: “I will not be able to resist”;
2. Excuses and more excuses: “It’s okay to eat this only this time because I’m happy/sad/tired”; “Everyone is eating this so I’m going to try it too”; “It’s a special occasion so I can abuse”; “I can eat whatever I want, then I make it up”; “My friend will think ill of me if I do not eat what he offered me”;
3. Anxious thoughts: Often, people without weight problems generate stress and anxiety without having to resort to food. On the contrary, they try to solve problems, correct distorted thoughts, ask for help, get distracted and do relaxation exercises;
4. Impulsive thoughts: desires do not disappear only through the act of eating. Being determined and diverting attention to something else is also a great way to resist the urge. In yielding to desire, it is only natural that he feels a momentary satisfaction, but the discomfort and regrets that follow tend to be unpleasant;
5. Catastrophic Thoughts: Catastrophic and excessive thoughts and feelings of guilt do not help either. If you have eaten too much or given up on impulse, try to do better next time. Moreover, do not take advantage of the occasions when you failed to justify new mistakes: “since I made a mistake, I’ll eat whatever I want for the rest of the day and start dieting again tomorrow”;
6. All-or-Nothing Thoughts: Overly perfectionistic thoughts do not contribute to the success of the weight-loss process, such as “I can either take the diet without fail or I give up once and for all.”
The way we think affects what we feel and what we do and can be a strong ally in weight loss. As we have seen, there are certain errors of thought that potentiate anxiety and hinder the success of this process. On the contrary, if we are able to develop constructive thoughts we will feel more control over our diet.
Therefore, it is important to learn to identify irrational thoughts and saboteurs and learn to deal with them in a more functional and productive way. Changing this type of thinking helps you adopt and maintain good eating habits, learn to tolerate the uncontrollable desire to eat, better manage your emotions, and stay motivated