The key to weight loss: Make a mental shift

The internal dialogue you have with yourself can make or break your weight-loss success. Watch out for these negative thinking patterns.

Sure, you want to lose weight, but are you in the right mindset to make it happen? Stop sabotaging your efforts with a self-defeating outlook and stay motivated to reach your goals with these effective techniques.

Negative beliefs and self-talk

The internal dialogue you have with yourself influences your actions. Thoughts such as “I’ll never lose weight” or “I’m no good at exercising” can weaken your self-esteem and stall your progress. Replace these thoughts with positive statements. Instead of: “I can’t stick with an exercise program,” tell yourself: “I can meet one realistic goal today.”

Unrealistic expectations

Many people imagine that losing weight will solve all their problems. Your life will likely change with weight loss — but probably not in all the ways you imagine. Losing weight doesn’t guarantee a better social life or more satisfying job. Keep your expectations focused on those very real benefits like more energy and higher self-esteem.

Inflexibility

Words such as always, never or must place undue pressure on you. Telling yourself you’ll never eat chocolate again or you must walk two miles a day can lead to guilt-ridden lapses. Instead, treat yourself now and then in ways that make sense — when you’re out to dinner with friends, not when you’re feeling sad.

All-or-nothing thinking

One setback doesn’t mean failure. If you eat too much one day, you haven’t blown your plan. Counteract this kind of thinking with moderation — no “good” and “bad” foods, for example, and it’s OK to have dessert once in a while. Remind yourself you can get back on track tomorrow.

Be flexible on your weight-loss journey. Don’t expect perfection. If you have a slip-up, learn from it and move on.