When embarking on a weight loss journey, diet is always on its path. While we can’t undermine its importance, we can’t overlook another critical piece…
Our mindsets are essential for maximizing weight loss results—and may just be more important than food and exercise. And our mindset could be the difference between reaching our goals and sabotaging them.
Join Dr. Cederquist and Nicole RD as they discuss the importance of mindset and how to improve it using actionable tips.
Dr. Cederquist: When it comes to weight loss, you might think diet and exercise are the most important factors. Both are extremely important, but we think there's another factor that might be even more important. Today, we're going to discuss mindset, which we find to be just as important, if not more so than what you eat and your exercise routine.
Nicole: Yes, losing weight is truly so much more than diet and exercise. It's often this head game. And for any plan you follow, you have to get your mindset right.
Nicole: I remember working with this young woman many years ago, and she was very successful in her journey and became so empowered through making healthier choices for herself. And one day I had asked her, you know, what would she share with others for starting their journey? And I'll never forget what she said, “And she said, to love yourself first.” And although this is so simple, it was just so powerful and inspiring.
Dr. Cederquist: It is inspiring! So, so many of us try to lose weight and fix ourselves only to become obsessed with the scale and quick fixes. It's so common to start our weight loss journey with a negative mindset. And we think about deprivation or restriction. But that negativity just breeds more of it and it becomes a self-fulfilling prophecy. Then we start losing sight of a healthy lifestyle and what we will maintain.
Dr. Cederquist: Changing our mindset can make the journey to a healthier lifestyle more enjoyable and effective. There are six tips we often suggested to patients in a clinical setting, and we want to share them with you.
Nicole: Yeah. So first tip would be to identify your negative thoughts. I find that to be really key and asking yourself, you know, “What is it that I say to myself that kicks me out of the game? What's in the constant unsaid?” There's usually a pattern that's there. And writing down these negative thoughts can really help bring awareness to those thoughts, which can help us to turn down the negative dialogue and work to turn up the more positive and helpful dialogue and mindset.
Nicole: Ultimately, our actions correlate to what it is that we say to ourselves. So if you come into the journey thinking to lose weight, it means deprivation and restriction, then it will become a self-fulfilling prophecy. If we say something is going to be hard work and painful, it will likely be that way for us.
Nicole: So for example, I also recall working with a patient many years ago who had shared with me that every time she got off track or didn't keep an agreement or promise to herself, the internal dialogue and internal conversation that was playing in the background for her was that, “I am destined to be overweight!” This is what she would say to herself that kicked her out of the game. And she wasn't aware of what she was saying to herself, but through journaling, she discovered this internal dialogue. And she shared that she had probably said this to herself most of her life.
Nicole: Now, rather than coming into the journey thinking deprivation and restriction and hard work, what if instead, the journey was empowering? I am choosing to take care of myself not because I am not good enough, but because I am good enough, making healthier choices, keeping my promises and agreements to myself leaves me feeling empowered. We have to change the narrative of the thoughts and conversations that are limiting us.
Dr. Cederquist: So true and so helpful. So to do that, maybe each day practice a positive mantra. That's number two, something that empowers and inspires you. Read it daily to stay in the right frame of mind. Because it's very easy to get out of the right frame of mind. Our brains are automatically wired to think negatively and be looking for risks and things like that. It takes work, and takes practice.
Dr. Cederquist: So an example of a positive mantra, I believe in myself and my ability to succeed. I am strong and worthy. I commit to controlling what I can and letting go of what I can't. I'm resilient. I will get through the storm. See if any of those resonate with you. We also have others listed on the guide. Find something that you can stand behind yourself and say it. Takes practice, do it, and then again your actions will follow how you speak to yourself.
Nicole: Yeah, I love some of those. In fact, I'm going to add some of those to my list too. Thirdly, you've got to believe in yourself and envision health and wellness in your success. You know that saying, “What your mind believes your body achieves.” It's so true! There's so much research on the mind and body connection and the ability of our mindset to impact our overall health.
Dr. Cederquist: Absolutely. As I was saying earlier, one of the main functions of our brain for survival is to scan for threats and predict the future. So it's no surprise that many of our initial thoughts are negative. It takes concerted focus to see things in life and even ourselves in a better light.
Dr. Cederquist: That brings us to number four, practice gratitude. “You can't have a bad attitude when practicing gratitude.” Gratitude helps us to put things into perspective.
Dr. Cederquist: So how can you practice gratitude? Make a list of three things or even one thing that you're grateful for every day. And it could be very small and simple or it could be significant. Initially, it could be challenging coming up with things, but with practice, it gets easier. Start small, build on it. You just feel better.
Nicole: Yeah. Number five, be non-judgmental. Pay attention to the present moment without being judgmental of food or yourself. It's about being present, open-minded, and accepting without imposing opinions. Sometimes it looks like practicing empathy or showing compassion for ourselves. Or instead of thinking of food as good or bad, picturing food as being more neutral.
Dr. Cederquist: Now, I really love that. And number six is to talk to yourself the way you would talk to a friend: supportive, encouraging, uplifting. We tend to be so hard on ourselves. Would you speak to your friend or a child the way you speak to yourself sometimes?
Dr. Cederquist: Our challenge for you this week is to practice one of these tips. Be kind to yourself. Love yourself and let's master the mental game of becoming the healthiest version of you.
Nicole: Yes! How you think about yourself and your health and wellness journey has a huge impact on your overall success. So I know I'll be practicing some of these tips with all of you this week, too.
Dr. Cederquist: I'll also join you, Nicole and everyone! These mental exercises are truly worth the effort. Thank you so much for joining us today!