Mindset Training for Weight Loss

Dear readers,

Achieving and maintaining a healthy weight necessitates dedicated attention to both diet and exercise. While learning the principles of nutrition and fitness is accessible to anyone, bridging the gap between knowledge and action can be challenging.

This age-old dilemma, discussed by ancient philosophers like Socrates and Aristotle as “akrasia,” underscores the struggle of acting against our better judgment. As a physician, I’ve delved into the dynamics of creating meaningful lifestyle changes and unraveling the anatomy of habits. How can we align our actions with what’s best for our health and overcome barriers to implementation?

All great achievements start with the right mindset. Today, I’ll outline a systematic approach to mold your mindset toward achieving weight loss goals. Each step will be briefly introduced, with future blogs expanding on these concepts in detail.

Preparation steps:

1. Decide where you are going

To achieve a goal you need to know exactly where you are going. Write out in granular detail where you are going.  Is it a level of mobility? Is it a lower number on the scale?  Is it a level of energy? Is it a clothing size?  Is it a feeling?

2. Define your why

Last week’s blog post looked at defining your why.  Only you know why this goal is important to you.  Why are you investing your time and resources into getting healthier?  What will get you have when you achieve this? Write this out in detail to have for later.

Weekly steps:

1. Do a daily data dump

Set a timer in the evening before bed and write for 10 minutes about anything that is on your mind.  This will clear your mind and allow you to clear some of the garbage thoughts that are getting in the way of your progress.

2. Practice gratitude

The truth is, that there is nothing actually better than here.  Practicing gratitude allows us to celebrate the life we have and the progress we have made.  If we cannot be happy in the present, we are unlikely to be happy in the future.  After your evening data dump, write down 3 things you are grateful for.  The more detail, the better.

3. Create a detailed picture of success in your mind

This is often the key to the process and where real change takes place.  At this step, you create the reality of success in your mind before it has physically materialized.  You will write in present tense about what your life is like now that you have achieved your goal.  You will do this at least 3 nights a week before bed.  Write in great detail about who you are and how you feel now that you have achieved your goal.

Ongoing steps:

1. Embrace a growth mindset

The key to a growth mindset is the belief that change is possible and setbacks are stepping stones to success.  To embrace a growth mindset, cultivate a passion for learning, and view challenges as opportunities for growth. Embrace failure as a stepping stone to success and believe in the power of effort to improve abilities and achieve goals.

Warm regards,

Dr. Gajer