9 Ways to Mentally Prepare for Weight Loss

Before you get to enjoy the physical changes that come with healthy weight loss, you first must undergo a mental makeover that helps you break your old bad habits. The key to beginning your transformation is thinking of it properly — you want a true lifestyle change instead of a lose-weight-quick crash diet. Think of your goal as weight control and remember that you want to stick to your new healthy diet for the foreseeable future.

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“Framing your diet as weight control makes it long-term. It’s not as dramatic or drastic a push to get yourself to a certain weight at any cost,” Brian Quebbemann, MD, founder of the NEW (Nutrition, Exercise, Wellness) Program in Newport Beach, Calif., says. If you “diet” and set unrealistic expectations, you’ll probably regain any weight lost as soon as you go off the plan. But if you make attainable lifestyle changes, the lost pounds will stay away.

Before you jump into your new lifestyle, prep properly by following this mental checklist for success.

State Your Weight Loss Goals

Having the right mind-set starts with knowing why you want to lose weight. It could be as simple as wanting to look and feel better — dragging around 30 extra pounds makes you tired and lethargic and uncomfortable in your clothes. Or you may have specific health needs, such as lowering your risk for diabetes or reducing high blood pressure. Getting psyched up about the very real rewards of weight loss builds motivation that makes it easier to stick to your meal plan and exercise routine, explains Heather Bauer, RD, author of Bread Is the Devil: Win the Weight Loss Battle by Taking Control of Your Diet Demons.

Hire a Dietitian

When you’re ready to lose weight for life, make an appointment to see a registered dietitian, advises Jackie Newgent, RD, a New York City-based nutritionist, author of Big Green Cookbook, and a healthy-cooking instructor at the Institute of Culinary Education. “You can follow any diet you want and lose weight,” she says, “but it might not be the best diet for you or for your health.”

Working with a dietitian will enable you to find a weight-loss program that best fits your lifestyle, your dietary needs, and any medical conditions you have and one that includes healthy foods you like and will want to eat. “The reason most people fall off the wagon is because they’ve chosen a plan that’s not for them,” Newgent says. A dietitian can also help you get mentally ready for the challenge ahead.

If you’re worried about the cost, check with your insurance company. Some plans provide reimbursement for nutrition counseling.

Ink Your Weight Loss Meal Plan

Once you’ve decided on a weight-loss plan, map out all the steps needed to implement it. At the beginning of each week, create a meal plan for your diet that you’ll use as your guide for grocery shopping, cooking, eating out, and avoiding unplanned indulgences. “Having that plan helps you reach for the right foods,” Newgent says. If you know you’ll be meeting friends for dinner at a restaurant, Bauer suggests going online to look at the menu. Plan what you will order to avoid being tempted when you get there. Pick two healthy entrees, she says, so that if the restaurant is out of your first choice, you’re not stuck.

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Invest in a Personal Trainer

Exercise is an essential part of any weight-loss program, says Scott White, a personal trainer in Scottsdale, Ariz. But when most people think about weight loss, they think about what foods they will eat rather than what exercises they will do — and skipping exercise could be sabotaging their dietary efforts. Working with a trainer — or just setting up a free consultation through your gym — will help you map out an exercise routine that you enjoy and find ways to fit it into your busy schedule, White says. At the beginning of each week, mark every workout session in your calendar, just as you would a hairdresser or dentist appointment — you’re more likely to stick to your plan when you see it in black and white.

Prepare to Log Your Food and Fitness Activities

Whether you use an online tool, a mobile app, or simple pen and paper (maybe this is the excuse you’ve been waiting for to get that iPad!), logging your diet and exercise activity is key to weight-loss success. Whichever format you choose, promise yourself to religiously outline and track every aspect of your weight loss process, from every bite you take to every rep in your exercise routine. If you’re faithful about recording what you eat for breakfast, lunch, dinner, and snacks, you’ll see patterns and routines emerge. You can analyze them to find solutions to the problems that have derailed your previous efforts to lose weight, Bauer says.

Set a Realistic Timetable for Weight Loss

The more realistic you are about your weight-loss goals, the more likely you are to reach them. Remember that you’re developing a lifelong strategy, so don’t set unattainable time limits — forget the concept of dropping 10 pounds in 10 days. And while you might need to ultimately lose 50 pounds, that goal can be overwhelming at first, Quebbemann says. A better mind-set is to focus on losing 1 to 2 pounds a week, and maintaining that consistent rate of weight loss over weeks if not months.

Approach exercise goals the same way. If you haven’t exercised for a while, starting off running a marathon would be a huge mistake — if you’re out of shape, even running a mile on your first day could backfire. Start small: Decide that you’ll walk for 15 to 30 minutes five times a week, and then ramp up your schedule as you make measurable progress.

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Believe in Yourself

You may have failed with weight loss in the past, but that doesn’t mean you’re going to fail now. Sure, there will be days ahead when you’ll eat more than you should or skip a planned workout, but it’s essential to stay positive and move forward with your plan. Realize that your weight-loss goals will take time to achieve, but believe that you can go the distance one milestone at a time, Newgent suggests. Even losing 5 pounds is good for your health and can give you the impetus to work toward the next 5-pound drop. Recognize that weight loss rarely occurs in a straight line, and if you overeat one day, don’t berate yourself — just get back on your program at the very next meal.

Pick Motivating Rewards

After breaking your weight-loss goals into attainable increments, decide on a small reward you’ll give yourself for reaching each one, Quebbemann suggests. No, not a cupcake from your favorite bakery — don’t repeat old patterns by making it a food reward. Instead, choose other types of favorite treats, such as getting a relaxing massage or pedicure, going to a concert, or buying a new fashion accessory that helps you break away from your “fat clothes.” Write your rewards down as part of your master plan, just as you do your diet and exercise routine, Newgent says.

Create a Weight Loss Support Network

Everything is easier when you have the support and encouragement of family and friends, and that includes embarking on a new weight-loss lifestyle. You don’t have to announce your diet to the world, but you should confide in those closest to you, like your lunch group at work. Tell them why you’re trying to eat healthy and how they can help you stay on track, Bauer says. If you let them know how much reaching your weight-loss goals means to you, they’ll want to do what they can to help. And if you have a friend who is trying to lose weight too, make a pact to text each other at crucial times during the day, and you’ll both stay on track.

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8 Ways to Think Thin

Is your mindset keeping you fat? Here's how a new attitude can help you think yourself thin.

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Motivation to lose weight often hits an all-time high when the first buds of spring pop out, signaling that bathing suit season is not far behind. And while there's no getting around the need to exercise and eat healthier, long-term weight loss starts in your head. Experts say that having the right attitude can help you think yourself thin.

If you want to succeed at weight loss, you need to "cut the mental fat, and that will lead to cutting the waistline fat," says Pamela Peeke, MD, author of Fit to Live. "Look at the patterns and habits in your life that you are dragging around with you that get in the way of success."

Everyone has his or her own excuses. When trying to improve their lifestyle and diet, most people do fine until something happens -- whether it's work pressure, family issues, or something else. Whatever your personal issue, the pattern needs to change if you want to be successful.

"I want to empower people to identify these patterns, deal with the real issues, so they can move on and be able to succeed at improving their health," says Peeke.

• Dieting doesn't mean you can’t snack.

To Think Yourself Thin, 

Have Patience

One major mental block to weight loss is wanting too much, too fast. Blame it on our instant-gratification society, with its instant messaging, PDAs, and digital cameras: Weight loss is too slow to satisfy most dieters.

"Losers want immediate results. … Even though it took them years to gain weight, once they decide to lose weight, they have no patience with the recommended 1-2 pounds per week," says Cynthia Sass, MS, RD, a spokeswoman for the American Dietetic Association.

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But you'll get the best results when you lose weight slowly. Sass reminds her clients that when they lose weight too quickly, they're often losing usually water or lean tissue, not fat.

"When you lose lean tissue, metabolism slows down, making it even harder to lose weight," she adds.

Think Thin: 8 Strategies

Get that overweight mentality out of your head and start thinking like a thin person with these eight strategies:

1. Picture Yourself Thin.

If you want to be thin, picture yourself thin. Visualize your future self, six months to a year down the road, and think of how good you'll look and feel without the extra pounds. Dig up old photographs of your thinner self and put them in a place as a reminder of what you are working toward. Ask yourself what you did back then that you could incorporate into your lifestyle today. And, advises Peeke, think about activities you would like to do but can’t because of your weight.

"To break old habits, you need to see yourself in a positive light," Peeke says.

2. Have Realistic 

Expectations.

When doctors ask their patients how much they want to weigh, the number is often one that is realistically attainable. Peeke has her patients identify a realistic weight range, not a single number.

"I ask them to look ahead 12 months, and would they be happier being 12 or 24 pounds thinner?" she says "It only amounts to 1-2 pounds per month, which is totally doable, sustainable and manageable in the context of career and family." She suggests reevaluating your weight goal after six months.

3. Set Small Goals.

Make a list of smaller goals that will help you achieve your weight loss goals.These mini-goals should be things that will improve your lifestyle without wreaking havoc in your life, such as:

• Eating more fruits and vegetables every day.
• Getting some kind of physical activity for at least 30 minutes a day.
• Drinking alcohol only on the weekends.
• Eating low-fat popcorn instead of chips,
• Ordering a side salad instead of french fries.
• Being able to walk up a flight of stairs without gasping for breath.

"We all know that change is hard and it is especially difficult if you try to make too many changes, so start small and gradually make lifestyle improvements," suggests Sass.

4. Get Support.

We all need support, especially during the tough times. Find a friend, family member or support group you can connect with on a regular basis. Studies show people who are connected with others, whether it's in person or online, do better than dieters who try to go it alone.

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5. Create a Detailed 

Action Plan.

Sass suggests that each night, you plan your healthy meals and fitness for the next day. Planning ahead is 80% of the battle. If you're equipped with a detailed plan, results will follow.

"Schedule your fitness like you would an appointment," Sass says. "Pack up dried fruits, veggies or meal replacement bars so you won’t be tempted to eat the wrong kinds of foods."

Make your health a priority by building such steps into your life, and ultimately these healthy behaviors will become a routine part of your life.

6. Reward Yourself.

Give yourself a pat on the back with a trip to the movies, a manicure, or whatever will help you feel good about your accomplishments (other than food rewards).

"Reward yourself after you have met one of your mini-goals or lost 5 pounds or a few inches around your waist, so you recognize your hard work and celebrate the steps you are taking to be healthier," Peeke says.

7. Ditch Old Habits.

Old habits die hard, but you can't continue to do things the way you used to if you want to succeed at weight loss.

"Slowly but surely, try to identify where you are engaging in behaviors that lead to weight gain and turn them around with little steps that you can easily handle without feeling deprived," says Sass.

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For example, if you are an evening couch potato, start by changing your snack from a bag of cookies or chips to a piece of fruit. The next night, try having just a calorie-free drink. Eventually, you can start doing exercises while you watch television.

Another way to get started ditching your bad habits: Get rid of the tempting, empty-calorie foods in your kitchen and replace them with healthier options.

8. Keep Track.

Weigh in regularly and keep journals detailing what you eat, how much you exercise, your emotions, and your weight and measurements. Studies show that keeping track of this information helps promote positive behaviors and minimize the unhealthy ones. Simply knowing that you're tracking your food intake could help you resist that piece of cake!

"Journals are a form of accountability … that help reveal which strategies are working" says Peeke. "When you are accountable, you are less likely to have food disassociations, or be 'asleep at the meal.'"

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Article Sources

SOURCES: Cynthia Sass, RD, MPH, spokesperson, American Dietetic Association. Pamela Peeke, MD, author,Fit to Live; nutrition and fitness correspondent, Discovery Health channel.

© 2007 WebMD, Inc. All rights reserved.

Weight Loss Mindset: 10 tips for change

Every day individuals resign themselves to make the adjustments to their life to deliver real body change. It sometimes helps to know some of the most important elements of the fat loss lifestyle. Here is some insight that may help you make the switch into your new fat loss lifestyle, my 10 tips for real body change.

1) Stop playing the weight loss game and get into fat loss.

If you are still using a scale to measure your progress in body change, it will be virtually impossible to know what kind of weight you are losing. Just because you are losing weight does not mean you are losing fat. Too often it is not fat people are losing but rather water or even worse, muscle. This leads to yo-yo dieting and  weight rebound. A loss of muscle will make the metabolism less efficient in the long run. This is a key reason why chronic dieters have a more difficult time getting any sort of result as they age. To avoid this issue get something to monitor fat loss.

2) Stop counting calories and start paying attention to your body.

Counting calories is a one-size-fits-all process that works for very few. Instead of trying to practice food avoidance or portion control, pay attention to the signals your body sends. After each meal, monitor hunger, cravings and energy levels. These sensations can act as biofeedback tools that give you insight into your hormonal fat burning metabolism and help you adjust your diet. By eating in a way that generates less hunger and cravings and more stable energy you can fine tune your diet to the perfect approach for you. Eating this way will result in eating less calories without even trying and will turn weight loss to fat loss. One hint, protein and fiber are the key tools to balance these sensations so eat more of them.

3) Learn the process and stop doing protocols

Your body does not conform to simple math equations and does not respond like everyone else. You are unique and therefore require an approach that matches your individual metabolism. Instead of following a one-size-fits-all diet, or an off the shelf program, spend some time finding out your own fat loss formula. Approaching body change this way assures you will have something that always works even when your metabolism goes through changes (aging, children, menopause, etc.).

4) Don’t just eat healthy, eat for fat loss

A healthy diet does not always equal a fat loss diet, but a fat loss diet almost always equals a healthy diet. There are plenty of healthy foods that may not help your fat loss goals. While whole grains, nuts, dairy, and fruits are all healthy, some or all of them may need to be minimized according to your individual metabolic processes. Spend time figuring out what can stay and what needs to go. It won’t be the same for everyone.

5) BE, DO, HAVE

It is important to understand that the way many people go about change is backwards. Most people think if they simply DO something different, they will then HAVE what they want and BEcome a different person. This is often stated as the DO, HAVE, BE mindset. Or, they may feel if they are given something, like money (HAVE), they will be able to DO all the stuff they want and will BEcome a different person. This is the HAVE, DO, BE mindset. Both of these models are wrong. To make a true change, you have to BE the thing you are trying to become right now in the present moment. Then you will automatically DO the things necessary to HAVE what you desire…..BE, DO, HAVE

6) No Victim Talk and no blame

There is no room for blame in change. Resist the temptation to use the behaviors of others to justify your own. Just because your spouse, coworkers and others around you eat junk and are sedentary has nothing to do with you. Surround yourself with the support system you need. Take all blame, expectation, judgment, and excuses out of your mindset. Your success or failure is 100% up to you. You are either going to do it or not, it is up to you.

7) Eat Preemptively

Many people take an eat less approach to body change. Problem is you live in a body designed through the centuries to seek out food and maximize fat storage. This is an ancient survival mechanism we humans inherited from our ancestors who lived in a time where the next meal was never guaranteed. Now you live in a world where sweet, fatty, salty, and addictive food is on every corner. You can’t win a battle of wills against your physiology. Very few people can simply eat less and avoid food, and if you are overweight there is little chance you are one of them. Instead of fasting, eating less, or practicing food avoidance, eat preemptively. By eating more of the right things more often you can “preempt” hunger, cravings, and drops in blood sugar that lead you to make the poor choices in the first place.

8 ) Exercise for ME, meaning you

Exercise in a way that works for your body. Rest-based training is a good way to do that since it allows you to exercise at a high intensity, but do it at a manageable level and progress at your own pace. Not only does this mean you should avoid the popular boot camp trends of “keep going” and “out compete”, it also means choosing programs that suit you. While there is certainly a best approach for body change (see below), the bulk of your exercise should be something you love and can be consistent with.

9) Realize there is a best approach to body change

To get the most out of exercise, research shows cross-training is best. Some of us like to lift weight and some like cardio. Others like yoga and some like swimming. The best approach for body change involves cardiovascular exercise combined with weight training. If you want to lose fat and not muscle you need to learn to weight train and not simply try to “run off” the weight. There are many good programs, including the metabolic effect workouts, that utilize weight training in a way that generates a cardio effect. Search for these type programs. Some good ones include Crossfit, Metabolic Effect’s system of Metabolic Physique Conditioning, some forms of Power Yoga, and metabolic conditioning programs run by many good personal trainers.

10) Sleep and Stress

Neither one of these things have calories but we all know they drastically impact how we feel, whether we exercise or not and what we choose to eat. Research shows 8 hours of sleep a night can make a huge difference in hunger, cravings, and energy levels. It is your choice. Is staying up late to watch your favorite TV show worth more than body change?

Comment below a mindset tip you've learnt over your weight loss journey, I'd love to hear them :)

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