Did you know?
- You can boost your metabolism with physical activity.
- Stress stimulates carbohydrate cravings.
- Carbohydrate-rich foods calm stress hormones.
- Sleep deprivation can decrease satiety and increase hunger level.
- Sugar and addictive drugs affect our brain pathways similarly.
- Of all the above facts, which are in your control?
The answer is as many as you believe. We are often more capable than our minds lead us to believe.
Master your mindset
The first step to mastering your goals is to master your mindset. Too often we focus on the guilt associated with indulgence. Using a negative mental filter, we may see ourselves as let-downs.
A positive approach to goal setting, however, such as “I ate cheesecake… Now what should I do to get back on track?” increases success rates. Similarly, rewarding oneself immediately after making healthier choices reinforces the value and development of good behaviour.
Research also supports the need to ask loved ones to encourage positive changes in behavior as this prevents weight gain compared to those who are criticized.
The second step is to focus on what is in your control. Create S.M.A.R.T. goals with specific, measurable, actionable, realistic and time-sensitive elements. Research suggests that detailed lifestyle goals rather than weight-specific goals are associated with more frequent success.
Finally, review your goal setting strategy and vision daily without any distraction. An important aspect of each step is to challenge your assumptions. Ask yourself, “Is this a limiting belief or thought?” Otherwise, you may trick yourself to think you cannot survive unless you sink your teeth into that brownie.
A powerful predictor of future behaviour is one’s confidence in their ability to reach a goal. Repeat, “I can do this!” Without self-efficacy, the energy you put into goal-oriented strategies is trumped by shame or embarrassment. This tendency increases discouragement and likelihood of relapse.
The way we speak to and think about ourselves, how we act and the circumstances in which we act are the essence of cognitive behavioral studies. Applying cognitive behavioral techniques to our everyday decisions coincides with weight and fitness goal success.
Ready to make a change, know everything you should be doing, yet can’t seem to create momentum?
The key is small incremental strategies that can be incorporated easily into your daily routines. The more you achieve concrete and realistic goals, the more confidence you have to set ambitious goals and tackle challenges over time. Practicing small steps consciously promotes lasting success as you increase resilience against the biggest barrier of all – your mind.
Master your Mindset Experiment:
Apply one of the following changes each day with heightened awareness
- Drink water at least 30 minutes before each meal to boost metabolism as well as eat fewer calories.
- Exercise portion control using smaller plates and keep a food diary or photo log of your meals including eating triggers. Doing so can highlight select cravings as emotional and help you create a plan to overcome barriers to change.
- Chew slowly to eat fewer calories & increase the production of hormones that make you feel full.
- Practice relaxation techniques, including meditation, to calm your nervous system. Meditation helps cultivate non-judgmental awareness related to eating.
- Connect with your Copeman Healthcare team to learn more evidence-based tips.
Remember, the combination of sustained effort, a positive mindset and daily visualization of your goals creates lasting behaviour change.
Why not fine tune your goal setting strategy today? Book a consult with your Copeman Healthcare team for ongoing guidance, motivation & expertise.