6 ways you can take control of your weight loss success
A big part of weight loss success comes from taking direct actions where you can and looking closely into the aspects of your life that may be making things more difficult. Genetics, medical conditions or medications can heavily influence weight, but diet and activity level are two fundamental aspects of weight loss that we have the ability to control.
Alicia Hyatt, LPC, explained six ways to take back weight loss control.
Evaluate how you’re using your time.
“One of the biggest barriers to successful weight loss is the way we often think that we just don’t have time for it,” said Hyatt. “It’s a real internal barrier, but it’s one we can move past with the right focus and determination.”
The first step is to identify your priorities and what actions you are already choosing to take or can choose to take right now. You may find it useful to have an ally – a family member or other loved one – to speak to. Sometimes the best way to clarify something is to express it out loud to someone else.
“It may be helpful to divide your “to-do” list into three categories,” Hyatt said. “Think of it like this: what are the things you need to do, what are the things you want to do, and what are things that other people want you to do?”
You may find that you’re spending so much of your time focusing on the needs of others that you’re routinely putting your own needs last.
Are you focusing on the negative?
“Focusing too much on external factors – such as what’s wrong in your life or problems with other people – can take away your own power to control your life,” said Hyatt.
Doing this can make it easy to fall into a pattern of negative self-talk or feelings of hopelessness. Over time, it can lead to self-sabotage and reduced confidence in your own abilities.
While it may sound a little difficult at first, recognizing and changing these thoughts can actually lead to better results.
Taking even small actions to change your life can be incredibly empowering. This leads to being more hopeful about the future, which helps to increase positivity and confidence and as a result, helps to make your weight loss journey more successful.
Make SMART goals.
Many individuals have already seen SMART goals as part of their working life, but they’re just as useful at home. Working toward goals can give you a sense of purpose. Consider using SMART goals as a guideline.
Specific: It should be clear how you need to focus your efforts. Your goal should answer who, what, when, where and why.
Measurable: This is how you can track your progress. This should answer how much or how many.
Achievable: Your goal should be challenging but also realistic. Otherwise, you may be setting yourself up for frustration or failure.
Relevant: Ask yourself why your goal matters in the first place. How does it fit into the priorities you’ve already established for yourself?
Time-bound: Creating deadlines keeps you on track with making progress. This gives you a sense of urgency and will help in keeping your priorities straight.
See yourself the way you deserve to be seen.
We can often be our own worst critics, especially when it comes to meeting weight loss goals. This negativity can make it seem hopeless and even harder to reach your goals. Instead, build up your self-esteem from within! You can make progress in achieving your goals. One of those goals should always be to learn to love and live in your body, no matter what size it is. Wanting to make a change isn’t the same as not loving the skin you’re in.
Even after you start making changes to how you see and speak about yourself, it can be easy to fall back into old habits, such as dismissing or insulting yourself, undermining your achievements or other negative self-talk and thoughts. Set aside time to consider how you speak to or about yourself and make changes accordingly.
“Don’t get overwhelmed trying to change everything at once!” Hyatt said. “Make changes gradually, one at a time, and give yourself time to get used to each one until every change just feels like part of your regular routine.”
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