Get in the Weight Loss Mindset
By Natalie Collier, MScN, May 29, 2019
If losing weight was easy Americans would all be fit. But the reality is that most (an estimated 160 million) Americans are now overweight or obese. Being overweight is defined by having a BMI equal or over 25 and under 30. Obesity is defined by a BMI equal to or greater than 30. To calculate your BMI: click here. According to the CDC, 39.8% of Americans have a BMI equal or greater than 30 and are considered obese. There are many health consequences of being overweight or obese compared to individuals at a healthy weight. Obese individuals are at increased risk for many health conditions including high blood pressure, type 2 diabetes, stroke, gallbladder disease, sleep apnea, body pain and more.
Losing weight for good requires several key components but one of the first and most important steps is a shift in your mindset. Wellnicity’s weight loss program Reset helps individuals get to the root of their weight loss struggles by combining a specific whole foods based diet, key at-home testing, professional-grade supplementation and nutritional counseling to help you achieve weight loss goals in 90 days. But before you embark on Reset or any other weight loss program, do these things first:
- Create Awareness: What is your starting point? The first step to creating lasting change is to create awareness. Without awareness it is difficult or impossible to make the necessary changes that are required to achieve your goals. ‘Weight loss awareness’ includes taking an inventory of your lifestyle as it is now. If you don’t know where you are starting from, how can you really begin? Take an assessment of the following:
- Record your current weight, current height and BMI
- Consider logging your food on an app or in a journal for 3-7 days. The goal of logging your food is not to track calories but to see for yourself what you are eating in a typical day. Share your food log with your Wellnicity Clinical Nutritionist or healthcare provider.
- Read ingredient labels on products you eat. What is in your food? If you don’t recognize what an ingredient is on a label, look it up to find out.
- Determine your vision: Who do you want to be? Without a vision you won’t know what you are working towards. Each individual should create a weight loss vision/goal that inspires them to go for it. Maybe the vision is to wear a particular outfit or feel a certain way about their body. If you have old pictures of yourself at a healthy weight put them out to remind yourself everyday what you are working towards.
- Find your Reasons: Why do you want to lose weight? Dig deep to decide why you want to lose weight. If you don’t support your vision with a strong reason to achieve the vision it will be impossible to bring it to life. Reasons can vary by individual from wanting to look good in their old clothes to wanting to prevent chronic illness. Try to focus on reasons that will be sustainable for your success in the long-term.
- Practice self-love daily: Eating healthy is an act of self-love as food is the ultimate fuel for the body. Increasing other self-care and self-love activities can help to support your weight loss success by affirming to yourself you are worth the effort that weight loss requires. Go for a walk, get a massage, spend time with people who make you laugh, do what you love, or cook yourself a special meal. Do things that are good for you and watch as nourishing your body with healthy food becomes a habit instead of chore.