Think positively and positive things will happen
This seems so simple and yet can be quite tough to achieve. It is worth the effort though…
Research has shown that people who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.
Also, people who use “change talk” are more likely to follow through with plans.
What is ‘change talk’?
Change talk is making statements about commitment to behavioral changes, the reasons behind them and the steps you will take or are taking to reach your goals.
Therefore, start talking positively about your weight loss. Also, talk about the steps you are taking and commit your thoughts out loud.
For example, using phrases like I want, I can, I need, ie I need to lose 5kg, I want to fit into my jeans, and following it up with specific steps through mobilizing change talk and commitment language .. ie I am going to lose 6kg this month, I got rid of all Sweets in my house…
Write down your full ‘change talk’ motivation using as many of these phrases as you can… ie I want to fit into my jeans, I need to improve my sugar levels, I will look good in my reunion photos, I am going to follow my Program. 100%, I got all the tools I need to make this happen… etc.
Don’t just dream it…
On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal. This is called mentally indulging.
Instead, you should mentally contrast as well.
To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.
So, imagine yourself striding down the street in your skinny jeans, feels good right? But that may not be enough.
Now also imagine yourself coming up against the usual obstacles and conquering them… A party, you wave off the cake, a night out with the girls, you refuse the alcohol, a movie night at home, you turn down the crisps and buttered popcorn.
In mentally preparing for these obstacles you will be better prepared to overcome them and set yourself on the right ‘conquering’ frame of mind.
A study with 134 students had them mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted as well were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods.
As seen in this study, mentally contrasting is more motivating and leads to more action than just mentally indulging, which can trick your brain into thinking you have already succeeded and cause you to never take any action to reach your goals.
Start now by writing down your own ‘change talk’, indulge in the thoughts of your success but also mentally contrast by visualising yourself overcoming obstacles in your way.