Being on the receiving end of comments such as “Oh, your face looks good. If only you are two sizes slimmer…” is tough. At times, it will frustrate you. Often times, it can make you feel inferior, as if you will never be a match to any person that has a smaller waistline. However, you should catch yourself before you sink so low in that quagmire of body-shaming. There is still a solution to your health and weight issues, you guys, and it’s all in your mind. Continue reading →
If you have been experiencing unhealthy weight gain for an extended period, you might have thought of shedding some pounds at some point. However, you realize that once you have settled into a specific eating pattern, losing weight is harder than it looks, and you might need the help of a psychologist.
It takes a lot of sweat, tears, and dedication to lose even a single pound. If you continue this effort and you see minimal results, you might be feeling stressed over your food choices and your daily activities. You start to question what is wrong with your body because you are already trying your hardest to lose weight.
At this point, you might already be experiencing anxiety due to your weight loss efforts. The good thing is that psychologists have some tips on dealing with weight loss-related anxiety.
When we stop eating the food we love because the “diet” tells us to, we may lose some pounds and end the diet. Then what do we do? We eat our favorite food again. — Anne Cuthbert, MA, LPC
Why Does Weight Loss Lead To Anxiety?
In the first place, what is the connection between weight loss and anxiety?
First, we have to understand that our bodies are designed to retain the nutrients we digest. Every time we try to shed weight, our bodies are trying to resist. When our bodies lose these nutrients, we experience lethargy, dizziness, loss of concentration, and even unexplained aches and pains.
Of course, when you have to go through this stressful experience, you tend to get anxious. You begin to ask until when you have to go through your diet or what more will you have to go through until you reach your ideal weight. Indeed, long-term diet plans can have adverse effects on your cognitive and emotional functions.
On the other hand, anxiety can be crippling and may hinder your weight loss progress. Anxiety has many forms, including the inability to sleep, feeling overwhelmed, or staring into space.
However, you can still get over anxiety when dieting from these tips from psychologists.
Get A Diet Buddy
Two heads are better than one. For any weight loss effort to be effective, you have to get emotional support throughout your journey. Your diet buddy should also be on a fitness program for you to be able to relate to each other. You can build each other up in times of distress and celebrate your victories. A diet accountability partner can help you get over your anxious thoughts and get you back on track towards your goals.
Living healthier means being creative and working with the time you have. — Melanie Greenberg Ph.D.
Sleep On Time
Having a good night’s rest can hit two birds with one stone. Your metabolism will return to normal after getting enough sleep for several nights in a row. You will notice that your food goes down faster than usual and your bowel movement becomes much more predictable. Furthermore, your anxiety levels will also decrease once you get into a regular sleep routine.
Try Yoga Or Other Mindfulness Exercises
To help relax the mind, you can also try to enroll in yoga classes or practice any other mindfulness exercise that appeals to you. Enrolling in yoga classes can also connect your mind with your body, encouraging focus and concentration on your health goals.
Aim To Do Regular Exercise
When you’re suffering from anxiety, there will be a time when your drive to work out will weaken. One of the solutions to combat this is having a regular exercise schedule.
Sticking to a workout schedule no matter how bad your day is will also help you stick to your health goals. For example, if you have plotted to work out for at least 5 minutes a day, you should commit to your schedule day in and day out. If you’re feeling under the weather, taking a short walk inside your house or doing easy errands can be an option. In the long run, you will notice that you are getting over your anxiety, plus your body will thank you for it.
Practice Healthy Eating
The recipe to overcoming anxiety should include healthy eating in the mix. No matter how religiously you work out, it all boils down to nothing if you neglect your nutrition. Eating a balanced diet will surely help you reach your body’s optimal performance more quickly. Eating the right meal portions will also lessen the occasions of sickness and fatigue.
You will be right more times than not if you apply that attitude to the latest fad diet program. Your tendency to be critical will help you stay the course of healthy lifestyle and less vulnerable to the preaching of the latest “expert” who is trying to sell a product but has no actual training or experience in weight management. — Sherry Pagoto Ph.D.
You will get to your destination if you are focused and determined to get over your current slump. Armed with these tips, overcoming weight loss-related anxiety should be a walk in the park.
Losing weight has always been challenging and complicated. There are so many rules to follow, which can cause anxiety and stress to any person who wants to get fit and become healthy. Unfortunately, being busy at work or in business can also contribute to your struggle for weight management. Fortunately, there are smart techniques that you can follow if you want to focus on shredding off some fats.
In this article, allow us to provide you with a list of the things that you can consider so that you will achieve your fitness goals despite having a hectic schedule. The first thing that you have to remember is the fact that your busy schedule should never become an excuse for not committing to your weight goals. Below are some of the tips to remember:
There is never a perfect time to get healthy because stress is a fact of life. — Melanie Greenberg Ph.D.
As already mentioned above, stop making an excuse that you are too busy to go to the gym or follow a balanced diet. Take note that all it takes for you to be pounds lighter is to remind yourself of the significance of making small decisions. You do not need to pressure yourself in taking significant steps because you will only end up being frustrated. An excellent example of this is setting aside at least thirty minutes a day for physical activities. Take note that it only comprises around 2% of the 24 hours that you experience every day.
Pack Your Meals
Instead of going out to lunch in restaurants or food establishments, it is suggested for you to start preparing your meals at home. It will not only allow you to make healthier food options but also give you a chance to save big on your expenses. One of the best advantages of doing this is that it can be easier on your part to stick with your chosen diet method. All you have to do is to think of a meal plan for the week and be committed to following it.
Do Office Exercises
Did you know that there are tons of opportunities at work where you can become physically active? Do not live a sedentary life because it will only lead to more problems in the future. It can even contribute to increased risks to your mental and physical health. As such, you have to exert efforts in moving from one place to another so that you will not spend the whole day just sitting down. As already emphasize above, even your little steps matter a lot. Nonetheless, your fitness goals must not stand in the way of your work productivity.
Physical health benefits aside, I have also witnessed firsthand how exercise leads to positive increases in self-esteem and body image. — Stacey Neil, MA, LMFT, CPT
Many people sacrifice their sleep because they are too busy to rest. Make sure that you do not end up like them as it will only provide adverse effects on your part. No matter how extra busy you are, do not forget the significance of getting enough sleep at night. When you lack sleep, there is a high tendency that you will be in a bad mood the following day. At the same time, your energy level will be low making it more impossible for you to stick with your diet or spend minimal time for exercise.
Find Fitness Buddies
In everything you do, it is always fun and exciting to share the experience with. Hence, if you are in a great mood to lose weight, the best thing to do is to look for some friends or family members who have the same goal and passion as you do. The more you spend time with these people, the easier it would be to live a healthy lifestyle. Being with them will serve as a constant reminder on your part that you have to stay fit just like them. As such, you will feel more motivated and inspired to keep going with your goals.
…a good alternative if you can find it: a body-positive gym where the emphasis is not on weight loss or even weight control, but rather on the enjoyment of moving your body, whatever its shape or size. — Tina Gilbertson, MA, LPC
Losing weight can be challenging most of the time. Whenever you feel like giving up, remember the reasons why you started in the first place. Look for inspiration that will help you to continue with your journey. If you cannot find any, BetterHelp psychologists may be able to help you. Keep in mind that all your difficulties and hardships will be rewarded in the end. Lose weight not because you want to impress others but because you want to live longer and become a better version of yourself. You deserve this.
The people in your life have the ability to affect the way you act and think. Because of this, it is crucial on your part to be careful with the kind of people that you connect with. Take note that you have the right to refuse to establish connections with those whom you believe would only hurt you. As much as possible, learn how to avoid those who can have a bad influence over you. Instead, focus on finding more individuals who can help you in accomplishing your goals.
Many people mistakenly believe that they have the willpower or the sheer determination to lose and maintain weight by themselves. — Nathaniel Lambert Ph.D.
In this article, we are going to reveal who are the top three individuals that you need to connect with so that you can instantly lose weight. Remember that it is not enough to have a self-motivation in achieving your fitness goals. There is also a necessity to find the right people who can provide their assistance and expertise in what you want to accomplish:
A Fitness Buddy
Exercise is a big part of what you need to do to achieve your ideal weight. Unfortunately, it can be a draining activity to do, especially if no one is around to help you become motivated in completing the physical activities required. Because of this, it is highly recommended on your part to find a fitness buddy who can inspire you to get going. This person is going to be your ultimate best friend as you both aspire to achieve your fitness goals. As such, it is best to find someone who has the same drive as you do when it comes to losing weight. This person must also be someone whom you can be comfortable with.
Articulating a plan to others can reinforce the level of commitment to the plan while also introducing social motivators. — Marni Amsellem, PhD
A Gym Instructor
You may need to enroll in gym sessions if you want to achieve your goals in the fastest way possible. A gym instructor can offer a big help in transforming your sedentary lifestyle. This professional can create a unique workout plan that you can follow so that you will become successful in shredding off your excess fats. Take note that personalized fitness programs are ideal for someone who wants to remain healthy while losing weight. Your instructor may also be a yoga or pilates teacher, depending on your preferences. Do not be hesitant to explore your available options.
“Outsourcing” the mental effort required to complete fitness goals can reduce your own effort. — Theresa E DiDonato Ph.D.
As much as exercise is necessary for eliminating excess weight, a balanced diet is also as important. Therefore, it is highly recommended on your part to search for the best dietician in town. This is crucial so that you can have a quick guide on the specific kind of diet that you want to follow. As you probably know, there are over hundreds of kinds of diet available for someone like you who wants to lose weight. The question now is which among these forms of diet can be ideal for your situation? Worry no more because the dietician can answer this for you.
Losing weight does not need to be difficult, as long as you have the right persons by your side. Do not be afraid to face your fears with them by your side.