When starting out on a health or weight loss journey, adopting some specific habits and thought patterns makes the journey easier.
This is regardless of whether you’re trying to change on your own or using a proven systemised program like the online Keto Fitness program.
At the start we encourage members to look for some small wins that don’t require them to have to rely on massive willpower or motivation.
We want the journey to be as easy as possible, so having some simple easy-to-follow habits allows for less thinking and less stress.
Repetition is the key to forming new habits and being consistent builds your emotional momentum and resilience, so these new healthy habits become automatic.
“First you make your habits and then your habits make you.”
A habit replaces an excuse, and the reality is that your behaviour (what you actually do or eat) follows your mindset. So besides getting your eating plan right for your body, you also need to get your thoughts right for your mind.
These 6 simple habits will help prepare your mindset for successful weight & wellness management.
1. Be honest with yourself.
Ask yourself, if it was a close friend or family member who was in your position, would your advice to yourself be any different to your advice to them? Start your day by spending 5-10 minutes each morning smiling in the mirror, or journaling, and reflecting on the gifts your new body will give you – feeling stronger, leaner, firmer.
Loving yourself is the greatest gift you can give yourself and those who love you. Self-love opens the door to finding happiness rather than seeking it from someone or something else.
2. Write gratitude statements to rewire your brain.
By focusing on what we are grateful for helps us to feel more optimistic and positive about our lives. Studies have also shown that gratitude exercises lead to improvement in sleep quality, reduced feelings of anxiety and depression, better moods, less fatigue and lower inflammation. Try writing a daily journal of things you are grateful for – list at least 3 things. At the beginning of the day or at night before sleep are the best times to journal.
3. Have a stress outlet that’s not food or alcohol.
Do you have a passion? Would you like to learn a language? Do you like to read? Is catching up with a friend for coffee and a chat your thing? Walk the dog? Perhaps yoga, breathe work or a long nature walk or along a beach will clear your head. Find what works for you and schedule this time into each day or certain days of the week.
4. Develop mindful mealtime habits.
For main meals, sit down to a set table, with water jug, glasses, cutlery and napkins. Turn off the TV and leave your phone elsewhere switched to silent. You may like to have background music playing. Start with a big salad to share and plate the main meal (no seconds). Savour each mouthful, chewing longer with each bite and put your cutlery down between each mouthful. Enjoy the company or the quiet time to reflect.
5. Schedule daily exercise or movement.
There is no better preventative medicine than regular exercise and it is helpful for life-long weight control. Include some resistance or strength exercises once or twice a week and some cardio (huff and puff). When you exercise the endorphins, dopamine and serotonin are released. This can boost your mood and overall sense of wellbeing, as well as balance your body’s level of stress hormones.
Schedule your daily exercise a week in advance as your commitment to yourself, and mix it up including some gym work and some time outdoors in the fresh air.
If you use a printed or digital diary, it’s a great idea to create recurring schedules for your exercise and relaxation times.
6. Develop a growth mindset.
A growth mindset is the opposite of a fixed mindset, where you are unable to change. It gives you the ability to try new things. Having a growth mindset allows you to have fun and take risks, have mutual love, trust, and respect with loved ones, creates a love of learning, and builds courage and resilience. Who doesn’t want that?
If you would like to learn more, read the book Mindset by Dr Carol Dweck, also available as an audible book.
Happiness is an “inside your head” game.
Don’t rely on just cutting calories, or fasting, or doing keto alone, or whatever all your friends are doing. Our systemised online weight loss program is unique in that it helps people develop the eating plan that works best for their body. It then adds mindset, support, education, community, and we encourage some daily exercise as well, but is optional.
If you would like to get started click on the button Lose Weight Now at the top of the page.