The Mindset of Weight Management
By Susie Black - get free updates of new articles here
(No 5 in a series of 6)
The Mindset of Weight Management: A Path to Success
When it comes to weight management, many people focus solely on the mechanics of eating right and exercising. But what about the mindset that drives long-term success? Understanding your mental approach can be just as important as following any specific diet or workout plan. Let’s explore different types of weight management practices and how reshaping your mindset can help you achieve lasting results.
Types of Weight Management Practices
The Steady Approach Some individuals are able to maintain a balanced lifestyle. They follow a healthy diet, engage in regular exercise, and experience little change in their weight. This steady approach is ideal, as it promotes consistency and balance without putting undue strain on the body or mind.
The Yo-Yo Dieter The yo-yo dieter often experiences significant weight loss, only to regain the weight when life becomes stressful or hectic. This cycle is dangerous, as the body swings between extremes of starvation and overindulgence. Over time, this can lead to malnourishment and increased health risks. This approach also has a ripple effect on family dynamics, often creating stress and unhealthy patterns at home.
The Crisis Dieter Sitting a few pounds heavier than their ideal weight, crisis dieters tend to shed these pounds for specific occasions—like weddings, vacations, or reunions—only to regain the weight shortly after. This cycle is mentally exhausting, creating a constant battle with food and body image. Much like a smoker who uses cigarettes to "feel normal," crisis dieters achieve temporary success but then fall back into unhealthy habits. This leads to guilt, frustration, and constant wardrobe struggles.
The Role of the Reticular Activation System (RAS)
Have you ever wondered why some people seem to achieve their goals with laser-like focus while others struggle? It may have to do with the Reticular Activation System (RAS), a part of the brain that acts as a filter. The RAS determines what information is important and what can be ignored, much like a bouncer at a club deciding who gets in. It's the reason why you can hear your own name being called across a busy room and also why you manage to walk straight past the fruit display when there's an enticing offer in your eyeline.
If you don’t truly believe you can lose weight, your brain won’t prioritize the information that could help you. For instance, if you type "weight loss" into Google but deep down don’t think it’s possible, your RAS might as well be asking, “Are you sure? Because I don’t think you’re really going to follow through.” Your brain gives up before you even start.
The good news is that you can rewire your RAS to work in your favour. The key is to not only want to lose weight but to be confident that you can achieve it. This confidence allows the brain to open up to possibilities and actively seek out information and opportunities that support your goals.
CLICK HERE for a little more information about your RAS, including how you can hotwire it for success.
How Mindset Shapes Daily Decisions
Let’s look at two scenarios that illustrate how your mindset can influence even the smallest daily choices.
Scenario 1: You’re trying to "behave" by skipping breakfast and only having a coffee. By the time you arrive at work, you’re starving. As you walk in, there’s a notice about a free exercise class on the bulletin board, but you don’t even see it because you’re already focused on the vending machine.
Scenario 2: You start your day with a healthy breakfast of porridge and fruit. You’re feeling so virtuous that you're considering inviting friends for a walk during lunch. When you arrive at work, you notice the sign for the free exercise class and immediately feel motivated to sign up.
In both scenarios, the same opportunity existed, but the mindset in the second scenario allowed your RAS to zero in on the relevant information on the cluttered noticeboard and take action. Your brain bouncer (RAS) will always let danger signals like hunger or discomfort through first. By reducing the need for danger signals and being convinced about the positive outcomes, the RAS will actively let through the information that leads to that goal.
Building a Support Network
Another crucial element of successful weight management is having a strong support network. Just as your mindset can guide your decisions, the closest people in your life can significantly influence your progress. Think of your journey as navigating through a doctor’s office with two doors: one that leads to health and one that leads to old habits, discomfort and the spectre of medication. Your support network can help guide you through the right door, providing encouragement and accountability along the way. To access this support network you have to declare that you're ready to make a change.
Planning for Success
Achieving lasting weight management requires more than just good intentions—it takes planning, goal-setting, and resilience. Here are some key strategies to keep in mind:
Goal Setting: Establish clear, achievable goals that give you direction and purpose.
Identify Impediments: Recognize the obstacles that might stand in your way, whether they’re emotional triggers, social situations, or time constraints.
Record and Review: Keep track of your progress and regularly review your achievements to stay motivated.
Manage Your Support Network: Stay connected with the people who inspire and encourage you.
Dealing with Setbacks: Don’t let failure derail your progress. View setbacks as opportunities to learn and improve.
Conclusion
Weight management is as much a mental journey as it is a physical one. By understanding your mindset and how the brain influences your decisions, you can unlock the potential to achieve lasting results. Whether you’re a steady maintainer, a yo-yo dieter, or in a constant state of crisis, the path to success starts with confidence, planning, and the right support. Change your mindset, and you can change your life.
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