There is an abundance of information online regarding weight loss and fitness. There are trainers, like myself that know exactly how to help people with their weight loss goals. I hear this said at least a few times each week when I sit down with people in consultations: “I know what to do, I just need to do it”.
So, with access to all the tools you could ever need, why are so many people still struggling to lose the weight they wish they could lose?
In many cases, it comes down to the way an individual is thinking. They have the tools available, they apparently know what the should be doing so something else needs to change. Quite often, people fail to get themselves in the right mindset to put all of the available weight loss tools into practice. For this article, I would like to list a few things you can do to get your mind geared towards losing weight and getting fitter.
1.Know what you want to achieve
You have probably heard it before, but setting goals really is imperative if you are going to get anywhere near the results that your are capable of. These can be long term, short term, daily or monthly goals. Better yet, they could and probably should be a combination of all of those things. Setting some solid goals gives you a proper purpose. Once you have a purpose and something to aim for, its much easier to then reverse engineer the processes you need to take to get to that goal. Having a set of clear goals also gives you something to measure against, you are able to see clearly whether your actions are taking you closer or further away from the end result you desire.
To set goals, you should follow the S.M.A.R.T process. this is an acronym for specific, measurable, attainable, relevant(some will say realistic but that seems too similar to attainable) and time-bound. Every goal you set should have a component to it from each category. When setting your goals ask you self if it fits into the SMART principle.
As an example: “I would like to lose weight” really doesn’t fit into the SMART goals principle. It isn’t specific or really measurable since we don’t know how much weight exactly, it can certainly be attainable and is probably relevant but it isn’t a time-bound goal either so there is no sense of urgency behind it.
A SMART goal version of this example could be “I want to drop 2 dress sizes by June for my holiday”. The goal is obviously still weight loss, but now we have something to measure and a deadline to hit, which creates a bit of urgency and increases the chances of this person doing what is necessary to avoid failing to meet that deadline.
My last point on this would be to write them down and keep them somewhere that you can see them easily. That way, you will be constantly reminded of what you are trying achieve. You should also tell people your goals, especially friends and family. If they know you are trying to lose some weight, they can support you and will be less likely to encourage you into activities that may sabotage your goals.
2. Know your whys
You can set all the SMART goals you want, and while this will increase your chances of success, you still won’t be 100% committed unless you know your reasons for wanting to reach that goal. The reasons behind goals are the real drivers. The goal is the destination, your reason/whys are the engine. Really dig deep and ask yourself exactly why you wish to reach any goal that you set. The stronger your whys, the more determination you will find within yourself. Asking yourself some of these questions can help to figure out your own whys:
- What makes me want to achieve my goal now instead of 6 months ago?
- How will I feel when I achieve it?
- How would I feel if I didn’t achieve my goal?
- How will my life be different when I have reached my goal?
Really go as deep as you can into these. Once you have answered a question, ask yourself again why the answer is important to you. For example I might ask myself, how will I feel when I lose 2 inches from my waist? I will feel feel more confident and less self conscious. I would then dig deeper if I can and ask myself why is it important for me to feel more confident and less self conscious.
The whys may be even more important than the goal itself, so be sure to write these down and keep them close by. They will serve as a reminder to why you are making the sacrifices and putting in the effort.
3. Stop acting on feelings
Most of the world reacts to what is going on around them by taking action based on what they feel like doing. This can be detrimental when it comes to weight loss. What I mean is that people let how they feel in the moment determine their actions too often. This needs to change. Motivation isn’t always going to be sky high, you aren’t always going to feel like training or eating healthy. Sometimes you will feel like staying in and getting a takeaway. Don’t act on these feelings, act on what needs to be done. Make this shit a habit. Once you can make exercise and eating right a habit, even when you don’t feel like it, then you are on to a winner.
Adapt a phrase like this to suit your goals: ” I don’t care how I feel, I’m going work out 4 times a week. I am a man of my word and have committed to losing 20lbs and I am going to do it”
Each time you use this phrase and follow through on your commitment, you will be great about yourself. Over time, you won’t even need to think about it, The habit of doing what needs to be done will be instilled within you and you will work towards your goals almost on autopilot. That’s when success happens.
The mind really is quite powerful and definitely gets overlooked by people who want to lose weight. I understand why, before actually trying these sorts of activities, I was impatient because I just wanted results so dismissed any of this type of post as time wasting bullshit. I was wrong, this type of stuff works. Practice these 3 little mindset shifting activities to make sure you get yourself in the very best state of thought before going into a weight loss program.
If you have any mindset directing practices that you use yourself, I would love to hear them. Drop a comment below.