Fat loss mindset training -
changing what someone perceives their internal menu what you know foods that they eat that is the key to long-term success. ahead of time like with you know setting some sort of meal structure what are your thoughts on that definitely I mean.
where they essentially try to kind of disprove the benefits of meal planning and show that flexible dieting. plan which is like very rigid like this is the plan you have to stick to this exactly and the other group was just given. macros and some guidelines I think which is more how you know flexible dieting is typically practiced these days but.
is typically not detrimental at least not as detrimental as not having a plan so that and if you look at research even. on Slim Fast and diet replacement products it basically shows that even a very bad meal plan is still very. just so beneficial to have a structure to know what you have to eat ahead of time and like I said not making.
tired you just want to eat something now and then you have to decide oh am I going to the supermarket to buy broccoli. yeah and then I want to get a little bit more into kind of the psychological and self-control aspects of things.
most important skills because if you look at the the predictors of diet non-adherence of diet failure in. the most important things for Hunger management is food choices not calories calories have surprisingly little. research strongly finds that you like very roughly speaking if we ignore all the psychological sites we just focus on.
like the very basic psychology now hunger is in large part regulated by pressure receptors in the the stomach.
and you can manipulate this process by just having foods with a lower energy density typically you find that if you. you dramatically reduce your energy intake and if you reduce full fat meat with semi-fat meat or even fully lean.
say grams of the food but they end up with a much lower energy intake so having lower energy density. there are a multitude of psychological factors for more like Advanced um appetite management but those are. like the super super basic ones like protein fiber low energy density unprocessed or minimally processed foods.
up eating a lot of it right I like and consume a lot of calories that way rather than if you had say like fruit or. amount of chewing itself generates a society signal which it just goes to show how indirect the body is like it.
on a related note things this is pretty similar but how about dealing with Cravings like say someone has a has a. are a lot of misconceptions about the most important thing to realize worth craving is what exactly it is and.
macronutrients in the form of a certain food just register stubble inputs in some way or these processes are. regulated but basically it just registers hunger and then your minds gives that hunger a certain mental.
you smell bread which is literally this why Bakers make Breads in a way that produces way more smell that is actually. the quality given the book is the best way to kill a craving is to starve it because even very restrictive diets.
often actually work out best in practice in contrast to the idea of um forbidden fruit effect and you know. the best diets typically are the ones that actually restrict the food and make you not eat it and then preferably in a.
having a good plan I think snacking is very destructive and research typically shows that it is indeed very bad for diet adherence.
of a discipline component here where if you people just if people are not aware that snacking is so detrimental they can. do it whereas if you tell them look you can just wait a few hours and then you can eat and this technique is very. right now because it shifts your emphasis on the future and also tells you you know essentially what the.
choice what you want to do with these emotions have to act on it that the mindfulness is incredibly useful and if. I have lunch at 12 then my lunch probably needs to be more satiating so you need to go back on these factors that we discussed earlier to see if you. idea that I need to eat at least six meals a day I would eat free every three hours on the clock and I could literally tell the time by.
my level of hunger yeah if I was hungry I was like oh it must be three hours and yes it was always within 30 minutes. is this because your your body is just completely trainable if you always have breakfast you get hungry in the morning if you never have breakfast you lose.
really that raw hunger yeah so you can actually kind of dispel it I have it a lot in the mornings if I wake up. things that could be coming to play like what you said about often hunger is like or snacking or eating something is.
I like to tell my clients like are you gonna listen to your body or are you gonna make your body listen to you. I like to think of in general in psychologists you are inside your body and a big part of living and optimizing.
actually working and along the way you can become better the better you understand it the better you can control it. you know and the power of mindfulness do you have any tips on that mindfulness is super important for. results in higher energy intakes because the brain is literally processing or registering the food that.
foot then the brain is literally not processing the information it sounds almost too silly it sounds like Bro. Science you know like your brain is distracted but actually that it literally is how it how it goes if. your portion size is is very large then that also creates kind of an expectation effect of how much you should be eating.
ignore it which is often at least causes some discipline or requires some self-control negative feelings. so essentially the more mindful you become as eating the more you focus on your food safer every bite and really if.
shifting gears a little bit more into the psychology aspect could you talk a little bit about the. part of our brain called the anterior cingulate cortex the ACC that is involved in both the registering of. inherently giving you pleasure and therefore the brain at some point says uh look uh that Facebook icon or.
addictive or a conversation with a really good conversation partner so maybe your loved one that is not going. to cause your attention to just wait so all of a sudden in the same time period you can be in flow a psychologist call.
speaks to you know the importance of having a lot of you know keeping busy and like putting a lot of fill in your. direct research on self-control and discipline even to the point of the kind of artificial studies where I.
quick self-control failure because they require a lot of attention and really not fun to do if you could like complicated mental puzzles that really. makes perfect sense because as we discussed self-control failure is not this this vat that is emptying we would. there is also no need to train your self-control that is the upside of it and typically it works better to.
as a result of that not needing to rely as much on self-control as trying to literally train the self-control. willpower work like that like discipline was something that would train with like a muscle then you would expect people. Take a peek at the graphic to see how your thoughts will ultimately impact your results.
For example, if you wake up one morning, hop on the scale, and see a higher number than you expected, what do you think would happen? This thought produces a feeling of failure. In this case, the thought of never reaching your goal produced the feeling of failure which actually influenced your actions to throw healthy eating out the window.
But what if you had a different thought? What if after seeing that higher number, you acknowledged that weight loss is not linear?
I am working towards my goals every day. That initial thought might lead you to feel more encouraged, right? Encouraged people tend to make better choices. The thought of working towards your goal led to feeling encouraged which will prompt you to act in a way that supports your goals.
Do you see how your thoughts really do impact your results? When trying to lose weight, it is easy to focus on the physical appearance aspect of it. It makes intrinsic motivation less superficial. There are a couple of great ways to do this, but my favorite way to start is by journaling.
Think about some of the other motivating factors in your life to get healthy. This might be to improve health markers, have enough energy to play with your kids, have more self-confidence, or simply promote longevity. Whatever it is, think about some things that are important to you and spend some time journaling about why these things matter.
So many fad diets and trends promote rapid weight loss. However, these plans are not good for your overall health as they affect energy levels and performance. It is more important to learn sustainable habits that can prolong and sustain your weight loss, rather than a quick, unhealthy fix.
Instead of jumping onto the next trend, think about health changes that you can sustain over time. As we discussed above in the example, weight loss is not a linear process. You are going to hit roadblocks and hiccups, but what is important is that you keep showing up.
Keep moving one small step closer to your goal every day through consistent action. Some small steps you could consider adding to your routine might include:.
These actions may seem small, but consistent, small steps are far more effective than inconsistent sprints toward your goal. Many women who are trying to lose weight lead busy lives, from running a family to working a job.
Often, sleep is neglected and deemed unimportant. However, sleep is extremely important for proper muscle recovery and digestion, which aid in weight loss.
Make sleep a priority in your life by getting in the habit of a nightly wind-down routine. Great things to add to your routine might include:. Taking a few minutes to do one or all of these things can help promote restful sleep.
It can be tempting to stay up late and binge-watch T. but make it a priority to properly wind down before bed and give your body the proper rest and repair it needs to function at its best. When trying to lose weight sustainably, it is important to avoid restrictive diets.
Research has shown that restrained dieting does not support long-term weight loss, and that restrictive eating can take a toll on mental and physical health. Any long-time yo-yo dieter can attest to the mental anguish restrictive diets lead to. For a better solution, learn to eat with balance.
How you ask? This is a complex question, but the best place to start is by adding more plants to your diet. Most adults in the U. To do this, think about adding nutrition to your plate, rather than restricting calories or whole food groups.
Add color, fiber, and variety to your diet with a broad variety of plant-based foods. While it is important to have short-term goals when trying to lose weight, it is equally important to keep the end goal in mind.
Some things to visualize include:. Asking yourself these questions and journaling about them is a wonderful way to connect the present to your future. Recognizing the differences you are working towards and beginning to embody these actions now will set you up for success.
Exercise is a great addition for weight loss, yet many women find themselves doing workouts purely for the intensity or calorie burn they provide. This can lead to exercise burnout, so instead, it is important to find an exercise that makes you happy and that you enjoy doing!
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