A new season has arrived, which means many of us will refocus our efforts on trying to lose weight and fight fat in preparation for that summer holiday. The problem is, many of us will adopt the same plan that failed to achieve our goals the last time we tried to get beach ready…
The reason I believe that many people fail to achieve their fat loss goal is because they only pay attention to their physical self – what they eat and drink, and how they exercise. They almost always forget about the most important part of their physical body – the part that controls it all, their mind.
If you are serious about your summer body transformation then you need to create a fat-loss frame of mind – a mindset that will support your new healthy eating and exercise plan. Here are a few helpful tips to get you there and help you achieve your goal:
1. Examine your current thinking
Are you setting yourself up for failure before you even begin? Whatever the mind believes, it will set out to achieve. If you believe that “it is impossible to lose 10kg” or “my genes are against me”, or “I’ll never be thin”, then your subconscious mind will support this belief.
Take a few minutes of your time to examine your thinking. In a journal, write down your goal and everything that comes to mind when you think about it, including how you will do it and if you think you will achieve it.
Listen to your ‘inner voice’ and write down what it is saying. By doing this journal exercise you will quickly identify what you believe, and it will help you recognise any gremlins hiding in your subconscious.
2. Adopt a new way of thinking
If you’ve identified any negative beliefs and thoughts then you need to take action. Write down the most common negative thought you have and adopt the complete opposite.
For example, if you are always thinking; “I will never lose weight, it’s just too difficult”, change your thinking to “I will achieve my goal with ease. I am happy and successful in all that I do!” This is a more empowering way of thinking, which encourages you to feel good about yourself, boosts your confidence and motivates you to take action.
3. Repeat an affirmation
An affirmation is a declaration that something is true, and when said repeatedly it is designed to change a negative belief. Over time it becomes a natural part of the way you think.
Create an affirmation that will support your fat loss goal and say it every morning and evening (and anytime you need the motivation). Look in the mirror and repeat it out loud with confidence. You may feel silly at first, but affirmations have been proven to encourage new behaviours.
When creating your affirmation, always start with “I am”, make sure it’s in the present tense, that it is positive and incorporates words that are familiar to you. It’s best to create your own affirmation though.
4. Practice visualisation
Visualisation is the process of creating a crystal clear mental image in your mind, and is a powerful tool to achieve your goals. It has been scientifically proven to support performance and it has been well documented in the sporting world.
Visualisation is best done in the morning when you wake up and before you go to bed. Imagine your goal in great detail using all your five senses, and imagine how it will feel when you achieve your goal.
When you imagine achieving your goal in detail it stimulates the subconscious mind to find ways to achieve it and, most importantly, it motivates you to take action.
5. Create a vision board
A vision board is a great way to support visualisation and focus on your goals. It is a visual reminder of what you want to achieve, see and do. It’s an image for the future. It represents your dreams, your goals and your ideal life.
To support your fat loss frame of mind, create a vision board and place it where you will see it every day. Cut out images of your dream body, your goal weight and words that inspire you. Place pictures of the activities you are going to be doing to achieve your goal. Make it fun and inspiring and, most importantly, make sure the pictures you choose make you feel good about yourself.
Look at your vision board often and feel the inspiration it provides. Remember, to achieve your goal you need to see it, feel it and believe it!
6. Take action
Having the right mindset is essential for success. However, without consistent and meaningful action all these tools and tips are useless.
We can work on our mindset, but if we don’t get off our butts and do something, nothing is going to change. Have a plan, consult a nutritionist and personal trainer if need be, focus on making healthy choices every day and exercise. Together with a fat loss frame of mind, you are ensuring a much easier journey to achieving your goal.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.