Weight Loss That Lasts: A Mindset-First Approach

Weight loss is a persistent goal for many. It’s discussed at work, advertised online and there is a steady stream of new methods for those who haven’t gotten along with the calorie counting and gym memberships. That in itself suggests that there’s no one way that works for everyone. That’s okay, it might mean that if the diet that worked for your best friend hasn’t helped you and the gym fills you with horror, perhaps you need to try something else until you find what works for you.

There are all sorts of reasons why diets don’t always work;

• Restriction. This can be seen as you controlling what you’re eating but your metabolism can slow down because your body perceives the change in calorie intake as a threat and attempts to hold onto energy.

• Cravings. Sudden calorie drops can lead to intense hunger, cravings and can leave you open to binging.

• Emotional eating. Diets usually focus on the food you’re eating and rarely address the emotional side of the issue. Without properly understanding your relationship with food, it’s possible to develop unhealthy eating habits.

• Mental health impact. The preoccupation, stress and frustration that can be experienced with dieting can have a negative impact on your mental health.

• Short term strategies. There is often a focus on the short term, on losing the weight and then you’re done. The long term requires just as much focus. What you’re looking for is sustainable change, not a quick fix.

An important aspect of the weight loss journey is mindset. A negative mindset can hold you back and fix you to fail every time whereas a positive mindset can move you towards your goals with consistency.

Coaching can provide the safe space for you to truly understand your relationship with food and allow that relationship to become balanced and healthy by recognising your mindset and shifting it to a more positive one.

By actively understanding your individual needs and motivations, coaching can support you to create achievable strategies and action plans that are tailored to your individual needs and take you step by step towards your goals.

Taking a different approach to weight loss can feel strange at first, especially if you’re used to a certain kind of diet. In this instance it’s important to remain open to new possibilities and different approaches. Go in with curiosity rather than scepticism. That can be easier said than done but your coach would be there to support you.

Restrictive diets can create a cycle of failure if you put a lot of pressure on yourself both physically, as you drastically change your eating pattern, and emotionally as you monitor each morsel of food, count every calorie and feel guilty every time you ‘slip up’. The last time you were on a diet and you had a slice of cake or a couple of biscuits, did you decide that that had ruined all your hard work? All that denial had been for nothing? If so, it’s likely that feelings of failure, guilt and shame arose and motivation dipped. Inflexible thinking can be hugely detrimental to maintaining forward momentum towards your goals.

Embracing a balanced attitude and a flexible mindset and letting go of ‘all or nothing thinking’ can move weight loss from being a painful process to something that may even be enjoyable.

Self-compassion plays a large part in the weight loss journey because you need to be caring for yourself, not criticising yourself every time you think about a bar of chocolate. It’s very natural to think about the things that are considered ‘forbidden’ so what if we ease up a bit? Finding balance is an important foundation in maintaining healthy weight.

An understanding of your eating habits on a deeper emotional level is an important step in the process of making lasting changes. Certain emotional states such as stress, boredom, uncertainty and nervousness (to name a few) can drive eating habits.

Coaching can help you to break down the process you go through when it comes to meals and snacking. This includes gaining clarity over when, what and why you eat. This understanding puts you back in the driving seat, and gives you control over your habits.

You can also learn about your personal triggers which aren’t always immediately obvious. Identifying your triggers then allows you to develop relevant and effective coping strategies.

Mindful eating is a powerful tool that can make a big difference in your weight loss journey. Often little time gets put aside for eating and we eat as quickly as we can so that we can get on with other things. We’re not present in the moment with the food or mindful of what we’re actually putting into our bodies. This is where mindful eating comes in. This is a form of self-awareness where you can really savour the food you’re eating and feel the good it’s doing for you. It’s about being fully present with your food and also helps you feel the difference between the different kinds of energy you get from different types of foods. You’re focused on yourself rather than external factors like time and chores which distract you from the moment.

Weight loss has strong associations with the loss of pleasurable eating experiences, so what would happen if we changed that dialogue? What if weight loss was considered a part of self-care? Instead of concentrating your energy on numbers on a scale, shifting the focus to health and balance creates a new direction.

Reframing your relationship with food and exercise and creating something positive where what you eat nourishes you, energises you and sustains you without you having cravings is a strong move towards sustainable change. Incorporating positive forms of exercise (moving your body in ways that you enjoy) can look like short walks, long walks (take your camera with you and make a fun day, or hour, out of it), cycling, dancing around your kitchen. If you enjoy what you’re doing then it becomes less of a chore and more of a joy.

Remember that small consistent change is more reliable than a short burst of leaping forward, stumbling and then stopping altogether. Moving forward doesn’t have to look perfect, it just needs to move forward.

Changing your mindset can be challenging and a coach can be beneficial in this undertaking as you receive guidance, motivation and encouragement. A coach will support you completely, wanting you to succeed as much as you do. You can work together to creative achievable goals and celebrate your progress along the way.

Sharing your goals with a coach also helps to keep you accountable as there’s someone in your corner who knows what you want to achieve and for you to openly communicate with if you have struggles or doubts.

A coach can also help you create a long term plan – remember that weight loss is the first step, the long term aim is keeping the weight gone and you healthy. To do this you need a long term plan for maintenance and self trust.

If this has resonated with you, it could be that the typical diets haven’t been focussing on the relevant areas for you. If that’s the case, it’s worth considering what could be possible if you shifted your mindset.

If the past attempts haven’t worked, consider coaching as a different approach which will help you to explore your individual needs and create a way forward that works for you.