Your mindset is essential to making any lasting change. For a short period of time you may be able to motivate yourself to work out and follow a certain “diet” for a few weeks. However, without the right mindset for losing weight, you may find yourself slipping back into your “programmed” habits. We all have deeply rooted “programs” based on how we were raised, what our parents fed us and “taught” us about nutrition, our culture, our environment etc. 

Thus, losing weight is as much a mental game as it is a physical one.  ‘Mindset’ refers to the perceptions and beliefs you have about yourself. They influence your behavior, outlook and attitude. For example, if you have dieted before and fell off the wagon, you may believe you are likely to fail, and thus may be more likely to not even start on a weight-loss program. By contrast, if you believe you are capable of adapting to change and picking up new healthy habits successfully, that may help with diet motivation. 

We belief that key to your success is to identify YOUR program and triggers, find a strategy to neutralize them and replace them with a new program that supports you in achieving your goals. If you’re ready to start the journey email us at info@healthadvocatecoaching.com, write “I’m ready” in the subject line, to schedule a consultation.

1. Explore your why. 

Start with identifying your WHY – why do you want to lose weight, gain weight, change your eating, exercise habits? Dig deep and go beyond the “I want to feel better” or “I want to wear that dress again” – WHY does that matter, what is the underlying motivator? Behavioral change starts with knowing what you want and committing to that path.

2. Make health rather than weight loss your main goal 

Key to sustainable weight loss and weight maintenance is to make health your main goal versus weight loss. We can lose weight fast if we desire by following specific diets known to lead to quick weight loss, however these regimes are not sustainable. We are human beings, and want and should enjoy life, share dining experiences with our friends, families, partner, children, while we travel… Hence strict regimes are not sustainable. We create an eating plan for you that you can follow for the rest of your life. Key is also to understand certain easy principles that we will help you understand and implement. 

3. Make SMART goals

Specific (simple, sensible, significant).

Measurable (meaningful, motivating).

Achievable (agreed, attainable).

Relevant (reasonable, realistic and resourced, results-based).

Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

Specific. 

Your goal should be clear and specific. Otherwise you won't be able to follow-through or feel truly motivated to achieve it. For example, a goal to walk 30 minutes 4x per week after work is specific versus a goal to exercise. 

Measurable. 

It is important that you can track your progress – this helps you to stay motivated. A goal of eating 1700 calories per day can be tracked, versus a goal to eat healthier. Equally an intention to ride your bike for 30 minutes 3x per week on Sunday, Tuesday and Thursday at a specific time and blocking this time in your calendar is measurable, versus a goal of just riding your bike. 

Attainable. 

An attainable goal is one that is realistic based on your abilities, environment anmd time schedule. For example, if your daily schedule doesn't allow spending an hour at the gym every day, then it wouldn't be an attainable goal. Check your calendar, be honest and see where you can make some time for exercise and/or meal prep and then create a realistic goal.  

Relevant. 

When setting a goal keep in mind that it should be relevant and meaningful to YOU. Ask yourself what's most important to you, and then determine your goals. Is weight loss a priority for you? Is this the right time to start? Refer back to your WHY that motivated you to get started. 

Time-limited. 

Pick your goal and set a deadline accordingly. For example, if you want to lose 10 pounds (4.5 kilograms), circle a finish line on a calendar and strive for that. Giving yourself a time limit can motivate you to get started and stay on course. And keep in mind to be realistic. Lasting weight loss happens ideally with ease and slower then we may want ;-) 

For example, mindful eating, or intuitive eating, is a way of approaching eating that attempts to better understand your eating patterns and emotions. Monitoring and logging emotions around food choices will help you create a conscious connection between your thoughts and decisions, and why you reach for the unhealthy options in the first place.