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Keeping a positive mental attitude helps to achieve your weight goal

Picture

​When you are contemplating making lifestyle changes to help weight loss there are some simple techniques that have been tried and tested to help behavioural change.

1. Firstly write down your motivation to lose weight. It may have been some bad news from your doctor with regard to your health, or it maybe that you have a special occasion coming up that you want to look good for.

2. Remember behavioural change is not easy, and the habits that we have developed over a lifetime are difficult to ‘break’ or ‘let go’.

3. Discuss with your family what you are intending to do. Think about if you are ready to make the change, is this priority at the moment. It’s ok to admit ‘this is not the right time’ and you can come back to the change when you feel more confident. This stops you setting yourself up to fail. Behavioural change has to be sustained so the more ready you are the more positive you will be to achieve success.

4. Gather as much information together about healthy eating, and find out what support is out there. The more knowledge you have the more confident you will be to achieve your weight loss goals. Ask your doctor if he/she can recommend any local slimming groups.

5. Make a list of all the benefits of losing weight and keep reminding yourself of those benefits. Stick the list in a visible place, maybe on the fridge door and show it to your family or housemates, who can help support you. This will help you stay positive when things get tough.

6. Plan your changes, by setting yourself very specific goals. For example ‘I want to eat breakfast on a regular basis and take in a healthy packed lunch to work’. Detail how you will achieve this and over what time scale. Plan ahead.

7. Self monitoring is essential to the success of behavioural change. Keep a record of the specified behaviours that you are trying to change. A food and activity diary is a good way to monitor how you are getting on. The research shows that we are more successful at changing behaviour if we self-monitor. Ask yourself ‘what do I want to do differently?’

8. Ongoing support is crucial to successful behavioural change. This can be through a health professional or a weight loss group. You could bring in a fitness instructor, or ask a friend to join you, who is also trying to lose weight. There are also internet forums, chat rooms or web based programmes. Studies have identified that prolonged contact with participants in weight loss programmes is the key to a successful weight outcome.

9. Remember relapses are normal part of change; you won’t be perfect all the time. So rather than feeling that you have failed and give up, look at what you can learn from a ‘bad day’ or ‘week’. Be kind to yourself and reflect on what you have already achieved and get back on track.

Believe in yourself every day and focus on becoming fitter and healthier. A positive outlook can make all the difference.
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  • Home
  • Muscle Building
    • Transform Your Body in 90 Days
    • How to Build Lean Muscle Mass
    • The Mesomorph Body Type
    • The Ectomorph Body Type
    • The Endomorph Body Type
    • Eating for muscle gain
    • Nutrition for Bulking or Cutting
    • Muscle Building Supplements
    • Strength or Resistance Training
    • Post Workout Recovery Nutrition
    • How far will you go to achieve your goals?
  • Fitness
    • Personal Trainers and Fitness Instructors
    • Benefits of cardio workouts
    • Common Exercise Myths
    • How workout plans help you achieve your goals
    • Achieve your best body at 40+
    • Ways to burn more calories
    • How important is stretching?
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • Double your weight loss with a food diary
    • ​Walking to improve fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet for a Healthy Lifestyle
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Healthy Diet Swaps
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Guide to Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • What foods provide muscle fuel?
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Benefits of Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Healthy Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • Guide to UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • Understanding USA food labels
    • Understanding USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets: How to Lose Weight
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar or Low Carb Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Blog
    • iPhone Gym Training App: A Beginner's Guide
    • Best iPhone Gym App for Weight Loss
    • Gym for Busy Professionals
    • HIIT Training for Fat Burning
    • Gym Training for Core Strength
    • Gym Training Workout Before Work
    • Gym Training for Lower Body Strength
    • Gym Training for Stress Relief
    • Tips for Workout Consistency
    • Gym Training for Functional Strength
    • Full-Body Gym Training for All Fitness Levels
    • Gym Training for Women