Some Mental Strategies for Weight Loss

Don’t make the routine too difficult
Motivation is high before starting a weight loss journey, leading many to create plans that are difficult to follow without considering reality. As a result, after a few days, fatigue and irritability set in, and many people give up, abandoning their goal of losing weight. That’s why it’s important not to rush into an overly difficult routine when planning.

Don’t add an hour of exercise to your routine from the beginning or drastically cut your food intake. Let your body—and mind—gradually adjust to the changes. Try to increase exercise time slowly and reduce time to intake food.

Take care not to spoil the food
If you follow a diet but eat junk food often, it will be difficult to lose your appetite for unhealthy food. Our gluttonous mind becomes greedy, leading to sudden binges of unhealthy foods. So, try to make healthy meals more enjoyable. For example, if you eat eggs, try different recipes instead of eating them the same way every time. You can add pepper or chili flakes to boiled eggs.

Sometimes, make an egg salad by mixing boiled eggs with onion, green pepper, and cucumber-tomato. Modify your recipes this way. If you’re craving something sweet, eat a sweet fruit like an apple or a date, rather than suppressing the desire by drinking water. This will satisfy both your stomach and mind.

Have a ‘cheat day’ in the routine
Sticking to a diet plan six days a week allows you to give yourself a small reward in one day. You can choose any day of the week to enjoy a food that’s not in your regular diet. It could be a small cupcake or your favorite ice cream. These foods might not be good for the body, but they can help keep your mind calm throughout the week. However, you must be careful about portion sizes. 

Look in the mirror regularly
As strange as it may sound, this technique is quite effective. When we gain weight, we tend to avoid the mirror. But doing the opposite can help you reach your goals. The more you look at yourself in the mirror, the more uncomfortable you will feel with the extra weight, fueling your determination to shed it.

Use smaller plates and bowls
Regardless of the amount of food, seeing rice or vegetables sparsely spread on a large plate can make you feel like you’re eating too little, leading to a sense of dissatisfaction. On the other hand, if the same amount of food is placed on a small plate or bowl, it will look fuller, giving you the impression that you are eating enough. So, pay attention to the size of your dishware.

Use blue plates and bowls
Various studies have shown that the color blue plays a role in reducing people’s desire to eat. So, opt for blue plates and bowls instead of colors like yellow, red, or orange.

Don’t eat During scrolling or watching TV
Watching TV or scrolling through social media while eating often leads to overeating. Focus on your food while you eat and avoid distractions like TV or social media.

Join weight loss social media groups
These days, there are many weight loss groups on social media. Join one of them. In these groups, members share their weight loss journeys, post photos of their progress, and discuss diet plans. This can help keep you mentally motivated to lose weight.

Eat slowly
Chew slowly while eating and take your time. Prolonged eating makes even small meals feel more satisfying, leading to emotional satisfaction.

Don’t worry about breaking the rules
Sometimes it’s hard to resist certain food cravings, and you might break your diet plan by indulging. Do not think that “as I’ve already messed up, I might as well keep eating,” reform yourself to get back on track.  One or two mistakes won’t ruin your progress if you return to your weight loss routine promptly.

Relearn old concepts
You probably already know a few things about weight loss, but have you fully mastered them? Many people have superficial knowledge on the subject but lack a deeper understanding. So, take the time to relearn and solidify these concepts.

Visualize your food
Our brain prioritizes vision. So, have a clear idea of the foods you are eating. Use transparent containers instead of opaque ones to store food. Also, eat in well-lit areas, rather than in the dark, or while watching TV.