most people think weight loss As a formula: burn more calories than you take in. However, there are other factors involved as well—some of which may be holding you back from reaching all of your weight loss goals. Gary Foster, Ph.D., chief scientific officer at WW, and author of The Shift: 7 Powerful Mindset Changes for Sustainable Weight Loss Eating it shows, it’s not like many of the basic principles of losing weight have anything to do with food or exercise. Read on for Dr. Foster’s tips for losing weight.And to ensure your health and the health of others, don’t miss these Sure Signs You Have “Long” COVID and Might Not Even Know It.
People think it’s helpful to be hard on yourself: the harder, the better. However, Dr. Foster points out that self-compassion always wins over self-criticism. “Being hard on yourself leads to feeling more anxious, less confident, and less motivated,” he says. Practicing self-compassion has many wellness benefits. “For example, it can help you maintain a healthy diet. take care of your health (eg, eat well, stay active) even when you are sick or stressed, and have positive, internal reasons (eg, this is funny, this Makes you feel good) feels more motivated to be active. You are your most important ally.”
Dr. Foster cautions against buying into the social belief that your weight or size is an indicator of your worth. “Your worth cannot be measured on a scale,” he says. Additionally, many people believe that the more important they are to their body, the better they will be on their weight loss journey. but it’s not like that. “Negative body image keeps you from engaging in health-promoting behaviors and activities,” he explains. To help you develop a more positive body image, he suggests celebrating all things your body. “Placing value in the usefulness of your body rather than its appearance will help you not only to be less critical of your physical self, but also to focus less on weight and size as the only measures of health and well-being. Example For, instead of saying I have arms or legs too high, or too high, focus on what your arms can do for you, such as hugging your children or loved ones, or what your feet do for you. can do things, such as helping you climb stairs and walk throughout the day.”
You don’t have to go on a weight loss journey alone. “Having a community of like-minded colleagues is an important component of helping you reach your health and wellness goals,” says Dr. Foster. “They can be a source of inspiration and a sounding board when you face setbacks.” He notes that several studies have shown that people with social support systems are more likely to engage in healthy eating and physical activity behaviors, less likely to lose weight or return to unhealthy eating or physical activity behaviors, And more likely to lose weight than those who go it alone.
Goal setting is important, and the more specific it is, the more likely you are to achieve it, Dr. Foster reveals. “Think about the what, when, and where. Deciding ‘I’ll walk more this week’ will not be as effective as a specific plan, such as ‘I’ll walk Mondays, Wednesdays, and Thursdays at 5:30-6: To the park’ 00,’ he explains. Choose goals that are appropriate rather than dramatic or drastic. “So instead of ‘I’ll never eat sweets,’ commit to something more reasonable, ‘I’ll make dessert 1 every week. I will limit it to night. Small, realistic changes lead to lasting results over time.”
When the tasks we do are rewarding or satisfying, we are more likely to keep doing them, notes Dr. Foster, citing research. In other words, actions prevail. “By making the activity more robust, we can start to be more active — and make it a habit.” When you can’t find an activity you enjoy, making the experience of being active enjoyable can help you repeat it. “There are a number of ways you can make the experience more enjoyable. For example, enlisting a family member or friend to do it at the same time. Or, something you’ve wanted to do for a while. Save, watch only your favorite shows when you’re active, watch only your favorite shows when you’re on the treadmill, just download new music you’ve downloaded, or listen to your favorite podcasts on the go.”
Failures do not equate to failure. Dr. Foster explains, “It’s not about whether you’ve had a setback, it’s about when you’ve had a setback and how you respond to it.” There are two keys to effectively managing failures. First? Get well soon. “Just because you did something in the afternoon that goes against your initial goal doesn’t mean you have to throw up the rest of the day. For example: If you ate more than you wanted at lunch, So you can get back on track at dinner, you don’t have to wait until the next day or say ‘I’ll be back on track on Monday.’ One slip (no matter how big you think) can’t derail your journey. Get back to your regular routine as soon as possible and put the shock in your rear-view mirror.” Also, learn from your failures. “Think about how it happened and what you can learn from the experience,” he urges. “Avoid asking why this happened as it usually leads to self-critical thoughts that are wrong and not actionable (ex: I have no willpower. Recognize what got in the way and see you next time) How can you do something different?”
By recognizing your eating habits, you can change your environment to make it easier to manage, says Dr. Foster. “For example, if you work at home, try separating your dining area from your workspace, or keeping food away from your pantry to avoid overeating. From research Turns out that people who consistently behave in ‘healthy’ ways by relying on habits-not-skill-will. This is because they don’t spend a lot of time deciding whether to make healthy choices, or have to deal with urges that can throw them off track. They have made their environment this intentional or chosen to help set such an environment up for success.” And now that you’ve got a good foundation, don’t miss out on these extras 19 Weight Loss Foods That Actually Work.
For more than WW, Dr Foster says: “Community is vital to WW’s DNA and is an integral part of our program – from our workshops to the community within our app, such as our members-only social networks, Connect, and our New digital 360 Experience.”