Breaking through aweight-loss plateauto reach your goal and ultimately shift your focus to weight maintenancecan be a major challenge for anyone trying to lose weight. While you cancreate healthy habitsto lose those last few pounds — likechanging your workout routineand incorporatingnew foods into your diet— sometimes it’s the way you think that’s derailing your best efforts.
Here, five common mindsets that could be sabotaging your weight loss, plus how to reframe your thinking for a healthier approach
When your ultimate goal is too large and abstract,research showsit’s much harder to achieve significant results, says Sari Chait, PhD, a psychologist at the Behavioral Health and Wellness Center in Newton, Massachusetts. Without zooming in on tangible ways to progress, you’re left with alofty goaland no path to get there.
THE FIX:SetSMART goals, which are specific, measurable, achievable, relevant and time-bound. For example, instead of aiming to lose 5 pounds,make it a priority to eat veggiesat dinner five times a week or toup your step countfrom 5,000 to 10,000 in five weeks, advises Melissa Majumdar, RD.
Keep afood and exercise log, too: It allows you to see if you’re meeting your goals so you can tweak them or check off successes — something that can keep you focused and motivated, says Chait.
万博彩票下载安卓can be overwhelming — especially today withsocial mediamaking it hard to sift through trends andfad diets.“While it is a wonderful age in which we can read, learn and research so many different options and ideas around health, fitness, nutrition and the like, for most people, the plethora of information can be intimidating,” says Tiffany Breeding, PhD, certified strength and conditioning specialist and author of “The Metabolic Makeover.” This can lead you to turn to quick fixes orunsustainable options, she says.
THE FIX:To prevent feeling overwhelmed and setting yourself up for failure,make one or two small changesto your daily routine. For instance, replace your go-to soda with water or unsweetened iced tea every day for one week or plan to walk around during a weekly conference call.
Mark your successes with mini-rewards, Chait suggests (a new workout top or a massage after a weeklong streak). Celebrating individual progress gives you the boost of motivation you need to stay on track and keep you from getting lost in the abyss of internet ‘solutions.’
Healthy eatingis crucial for any weight-loss strategy, but black or white thinking leads us to create rules around food, deprive ourselves, and cut out foods we enjoy, says Majumdar. This can backfire andlead to overeating.
THE FIX:Instead of limiting enjoyment in the last few weeks of a weight-loss journey, make balanced choices with the foods you love. If you’re craving a slice of pizza,try making a homemade versionloaded with veggies and lean protein.
Ultimately,focusing on positive changesrather than what youcan’thave makes your weight-loss journey more enjoyable.Research showsthis mindset can help you push forward, too.
Even if your weight-loss goals are partially aesthetic, getting in your head too much about physical appearance could hinder your efforts. The worse you feel about yourself, theharder it is to stick to your health goals, says Chait. Onestudy showsfocusing on the negatives about yourself could even negatively impact how often you show up and workout.
THE FIX:Think about some of the otherresults you can see and feel— your ability to tackle workouts that once left you out of breath or your newfound energy, says Majumdar. Taking note of your progress can give you a much-needed confidence bump and keep you on track.
“For many people who reach a sticking point in their weight-loss journey, they get more and more fearful that progress will stop,” says Breeding. At that point, it can seem easier to ditch it altogether rather than explore different ways to keep moving forward.
THE FIX:Reflect on the wins you’ve already achieved, advises Breeding. This could be the first time you went to the gym when you were previously afraid of working out in front of others, the friends you met through awalking groupor how youcompleted your first 5K. When you remember, ‘Hey, I’ve done this before!’ overcoming new challenges becomes that much easier, says Breeding.
