You don’t have to be perfect, but you have to be sincere about your growth.
Oprah Winfrey
In the process of weight loss, many people will fall into anxiety: denying themselves when the weight number does not drop, feeling that “weight loss has failed” after eating a big meal occasionally, and feeling inferior when seeing others lose weight quickly. In fact, weight loss is not only a process of changing the body, but also a process of adjusting the mindset. A bad mindset will make weight loss painful and difficult to persist, while a positive mindset can make weight loss easier and more lasting. Learning to accept yourself and get rid of weight loss anxiety is an important prerequisite for successful weight loss. At the same time, real success stories can bring us strong motivation and let us see the power of persistence.
【Mindset Adjustment Guide】
1. Accept your imperfection:
Everyone has different physical foundations, metabolic levels, and living environments, and the speed of weight loss will also vary. Don’t compare yourself with others, and don’t define your value by “perfect weight numbers”. The ultimate goal of weight loss is to have a healthy body and a positive living state, not to become the “standard figure” in the eyes of others. Even if you occasionally break the weight loss plan and eat high-calorie foods, don’t blame yourself excessively. This does not mean that weight loss has failed. As long as you adjust in time and return to the plan, it will be fine.
2. Set reasonable goals:
Many people will set unrealistic goals such as “losing 10 catties in a month” when losing weight. Once they cannot be achieved, they will feel frustrated and give up. A reasonable weight loss speed is 3-5 catties per month. This speed can not only see obvious effects but also not cause harm to the body, and is easy to persist. You can decompose big goals into small goals, such as “losing 1 catty this week” and “walking 8000 steps a day”. The achievement of small goals can bring a sense of accomplishment and constantly motivate yourself to persist. At the same time, don’t only focus on weight goals, but also set process goals such as “reducing waist circumference by 2cm” and “persisting in exercise for 1 month” to make weight loss more motivated.
3. Learn to motivate yourself positively:
In the process of weight loss, pay more attention to your progress rather than just focusing on your shortcomings. For example, walking 2000 more steps today than yesterday, persisting in exercise for 15 minutes, and refusing a high-calorie snack are all worthy of affirmation. You can record your progress every day, or use rewarding yourself for positive motivation. For example, if you persist in exercise for a week, reward yourself with a favorite sports equipment; when you reach a small goal, reward yourself with a short trip. Positive motivation can make the weight loss process full of fun and reduce the sense of pain.
【Real Success Story Sharing】
Case 1:
Ms. Li, 32 years old, office worker, lost weight from 140 catties to 110 catties in 6 months. Before losing weight, Ms. Li’s weight gradually increased due to long-term sitting and eating takeout, and she also had problems such as back pain and fatigue. In the early stage of weight loss, she fell into the misunderstanding of “dieting to lose weight”. She only ate a small amount of vegetables and fruits every day. Although she lost 3 catties in a week, she had discomfort such as hair loss and dizziness. Later, she adjusted her plan and followed the principle of “scientific diet + regular exercise + healthy living habits”: eat low-calorie and high-nutrition home-cooked meals every day to ensure the intake of high-quality protein and complex carbohydrates; do 15-minute home exercises after returning home at night and arrange hiking on weekends; insist on going to bed before 23:00 and drinking 2000ml of warm water every day.
During the process, she also encountered a plateau period, and her weight stagnated for 2 weeks. She successfully broke through the plateau period by adjusting the exercise plan (increasing the number of exercise groups) and diet (changing the type of staple food). After 6 months, she not only lost 30 catties, but also improved the problems of back pain and fatigue, and became more energetic. She said: “The biggest gain from losing weight is not how much weight I lost, but developing healthy living habits and no longer being troubled by weight anxiety.”
