- Diet & Weight Loss
10 Ways to Think Yourself Thinner | How to Lose Weight and Keep It Off
Do You Have the Right Mindset?
Does this sound familiar?
“I’ll start that diet tomorrow”.
How many times have you said this or heard this:
“Diets don’t work”.
“I’m just big boned and not meant to be thin”.
Instead of trying fad diets, unhealthy diet suppressants, or depriving yourself of meals, you have to have the right mindset to lose weight and keep it off.
Let’s face it, if you want to want to lose weight, you have to cut calories and exercise. But if you don’t have the right mindset, eating and exercise won’t have the same effect. To prepare yourself to “thinking thinner”, consider creating a vision board with pictures, quotes and sayings to psyche yourself up!
10 Ways to Think Yourself Thinner
Here are 10 ways to think yourself thinner!
1. Set Realistic Goals
When you set a goal for losing weight, be realistic for what words for “you”. Don’t necessarily follow what you read or see in magazines or TV ads.
Infomercials selling weight loss products are typically unrealistic when setting goals. You might hear ads that say “Lose 5 inches in 5 days!” or “Drop 10 pounds fast”. When you lose too much weight too fast, it can be frustrating and sometimes nerve-wracking trying to figure out how you will keep it off. So, number one, set a realistic goal.
“I will lose 5 lbs. in the next month while learning how to keep it off forever”.
2. Replace the word “Diet” with “Healthy Eating”
Let’s face it, diets are pretty much, “temporary”. When someone says “I’m going on a diet”, it sounds temporary. Instead, change the way you eat by making more healthy decisions when eating.
This food pyramid below is representative of a “healthy” eating system, where the largest majority of food is the fruits and vegetables category. Next, make sure to include plenty of healthy protein in your diet, then grains, then fats and oils.
Try little things each day to slowly change your way of eating. Try things like this:
- Replace half-and-half with lowfat or nonfat milk in your coffee.
- Eat half of a bagel or muffin instead of the whole thing.
- Eat an apple every morning.
- Buy a smoothie machine and experiment with fruit and vegetable smoothies.
- Replace butter with olive oil when cooking.
- Add more fish to your diet.
- Eat half a sandwich and add a salad to your lunch or dinner meal.
- Drink ½ bottle of Snapple or other sugary drink and save the other half for another day.
- Put ½ of the amount of sugar in your tea or coffee for one week; after awhile, your taste buds will get used to it and the original amount of sugar will taste too sweet. Try it and you will be surprised!
3. Think About What You Drink
Many of us gulp down cans of soda, bottles of sweet tea, and cups and cups of coffee with lots of sugar added without “thinking” about what we’re drinking. Our taste buds have been “trained” by us to “want” the sugar, and “crave” the taste. But can we re-train our taste buds?
Start small by experimenting with one new “healthy” drink. Here’s what I did: My favorite drink in the world is Snapple Peach Iced Tea. Over the years, I would buy a bottle out of machine at work, or buy cases of Snapple at home, and gulp down a whole bottle at one sitting. When trying to lose weight, I read over and over about how so many drinks contain a high content of sugar. I checked the sugar contents of my precious Snapple drink and came to realize that it was extremely high in sugar. I just never thought about it. So I cut back and only “treated” myself to a Snapple once in a while. Next, I tried drinking only half a bottle and I saved the other half for another time.
“Don’t deprive yourself of your favorite drink…just cut back and “think” about what you “drink”.
Other Drinking Tips:
- Drink more water.
- Then drink more water!
- Try adding alternate drinks to your days, like unsweetened flavored teas. You may need to experiment with different types of teas or other drinks until you find one you like. I found one that I love called The Republic of Tea, Ginger Peach Black Tea. Although it's unsweetened, it's delicious!
- Create your other drink. Flavored water is expensive, so just add lemon or other fruit to water to create your own flavored water.
- Don’t drink with meals, especially sugary drinks. Ask for water instead of soda at restaurants. It will not only save you money, but it will also save you lots of calories.
4. Remember to Treat Yourself
I often hear of people on “diets” say that they can’t wait for their diet to be over so they can back to eating their “real” food including all the desserts that they deprived themselves of during the “diet phase”. Instead of depriving yourself of sweets like chocolate, cookies and cake, remember to treat yourself with a small treat in between all your healthy eating. A research study from the University of Toronto showed that women who were on “diets” who deprived themselves of chocolate for one week had bigger chocolate cravings than women who weren’t on a diet, and ended up eating more chocolate in the long run.
- For breakfast, eat a cutup apple, ½ bagel with a healthy vegetable omelette.
- For lunch, eat a large garden salad with vinaigrette dressing, and add some protein like lowfat cheese or turkey; add some multi-grain crackers instead of croutons or bread.
- For an afternoon snack, have some hummus and fresh vegetables.
- For dinner, eat one piece of broiled fish (your choice) seasoned with one tablespoon of olive oil and lemon pepper seasoning and a large side of grilled veggies.
- Then comes the treat! For dessert, treat yourself to 2 mini-chocolate croissants, or one brownie (save the ice cream for another night).
5. Think and Eat Like a Bird
What does “Eating like a bird” mean? It typically means to eat in small amounts, which isn’t a bad idea to do sometimes. This will not only cut down on calories, but it will also help to reduce or even prevent that feeling of “bloatedness” when we overeat.
I have read that eating 6 smaller meals is better than eating 3 large meals. Sometimes that isn’t easy especially when you have a busy schedule. When you can, eat a little less and drink a little more water.
Pick, pick, pick! Like a bird, but when you pick remember to make healthy choices when eating small meals.
6. Practice Self-Control and Don’t Give In To Temptation
To reach any goal, you need determination and self-control. And lastly, don’t give in to temptation. This includes refraining from eating bad foods (at least most of the time), and getting rid of negative thinking.
Instead if negative thoughts like “I don’t have enough will-power”, turn it around and think “I have all the will-power I need”.
Instead of thinking “I will always be this heavy”, say “I can reach my weight loss goal”.
Practicing self-control and thinking and saying positive
thoughts is your springboard to success!
7. Have Confidence in Yourself
Know that you have confidence to reach your goals. Believe you will make your body healthier and stronger!
“Know what you want and continue to want it. You will get it you combine desire with faith. The power of desire when combined with faith becomes invincible”.
From Your Forces and How To Use Them— Christian D. Larson
According to the Merriam-Webster dictionary, courage is defined as the quality of mind or spirit that enables a person to face difficulty or pain without fear.
The greatest challenge that holds us back from achieving our goals is fear.
To overcome fear:
- Be brave.
- Have faith.
- Write down your fears and face them.
- Let go of your fears.
“Courage is the power to let go of the familiar”— Raymond Lindquist
9. Be Practical
Having the right mindset…thinking positive…have a vision board…and deciding to eat like a bird…are all ways to think yourself thinner, but you also have to add some practicality into the mix.
The definition of practical is: being concerned with the actual "doing" of something rather than with the theory and ideas.
Be practical about reaching your weight loss goals by actually “doing”. Doing the practical things to help you lose weight not only include eating right but more important, being active. This may mean joining a gym and committing to going to the gym twice a week. In addition to cardio, it’s important to strengthen your body. Consider strength training using free weights. Join a weight training class, or purchase a strength training video and invest in some free weights for use at home.
If joining a gym is out of question, you need to find some way to burn calories and strengthen your body.
Ideas to burn calories:
- Join a gym.
- Work out at home.
- Walk to work or take walks at lunch time.
- Take up weight training.
- Ride a bike.
- Join a swim club and swim several laps a week.
- Exercise with family and friends.
- Go jogging.
- Climb stairs instead of taking the elevator.
- Go hiking.
- Book some sight-seeing trips with walking tours.
- Head to the beach (weather permitting) and take long walks on the beach.
- Take up kick-boxing.
- Train for and then run in a marathon.
10. Visualize Your Success
The power of positive thinking can help you succeed in your weight goals. Through visualization, picture yourself looking and feeling thinner. Pull out that old bathing suit that you’ve wanting to fit into…picture yourself walking on the beach and feeling wonderful. Believe that you can make a difference by changing your eating habits and reach your goals.
Don’t stop there. Print positive sayings and post them on your desk or refrigerator. Cut out pictures from magazines of people exercising, smiling and feeling good about themselves.
Look at your visual board daily and reach all the saying in it.
Visit thesecret.tv or buy The Secret book or DVD and watch it several times.
Are you ready to think thinner?
Talk Yourself Thin
How to Keep the Weight Off
Once you reach your goal of 5, 10 or 25 lbs. (and believe me, you can do it), how will you keep the weight off?
The answer is by committing to make lifestyles changes:
- Continue going to the gym and attend classes with others on a weekly basis.
- If you can’t get to the gym, work out at home.
- Keep active, whether that means taking a walk outside everyday, or taking on a new sport, like swimming, bike riding or hiking.
- Eat right everyday! Make a commitment to make healthy food choices everyday.
- Cut back on sugar and processed foods.
- Eat more fruits and vegetables.
- Drink more water.
- Think healthy and be healthy.
- Believe in yourself and know that you can meet your goals. And remember it’s ok if you adjust your goals once in awhile. Reaching mini-goals will help you reach the big goals.
- Reward yourself in small quantities. Treat yourself to a little bit of dark chocolate once a week!
Be happy and enthusiastic about life!
Online Weight Loss Vision Board
This is #25 of 30 of my 30 Hubs in 30 Days Challenge.