5 easy steps to winning at weight loss

Winning at weight loss is not impossible. It’s a matter of getting your head in the game and knowing how to keep it there no matter what happens. Losing weight and keeping it off successfully can be compared to a professional athlete preparing for a game.

They have to have their head completely in the game. Their thoughts have to be on winning; there’s no room to worry about, “what if I don’t win?” or, “the last time we played this team they wiped the floor with us and it was all my fault.”

Here are five easy steps to get your head in the weight loss reduction game!

Losing weight is negative. We want to find what we’ve lost! You certainly don’t want to “lose weight” just to find it again. Win the game, by changing the name. The name of the game is weight reduction and here are the 5 steps to winning.

1. Close your eyes to mentally envision yourself being and behaving like the fit person you are going to become.  

The first step is to become the fit, at-goal person you want to be in your mind. Focus on finding fitness, not losing weight.

2. Think about a time when you felt especially successful, strong and accomplished. 
Yes! I got through level 25!

Yes! I got through level 25. I’m the best.

Getting in touch with a time you felt as though nothing could stop you from getting what you want helps you realize that the only thing that stands between you and success is a matter of how much you want it. You have gotten what you want in other areas of your life. Take that success and apply it to your weight reduction. Assume a power stance and let your personal resources and strengths flow freely through your body.

The power stance. Stand squarely on both feet, slightly apart. Hands on hips. Practice this pose daily and watch your ability to conquer challenges get ever stronger.

3. State your winning outcome just for today (what you want to happen) in positive language.

That means you don’t say, “Today I don’t want to blow it by eating too much.” That’s what you don’t want! The human brain doesn’t register negative thoughts. What you think about is what you get. Thinking about “not overeating” sets you up to overeat. The positive statement would be, “Today I will make smart choices that allow me to feel satisfied while staying within my food plan limits!”

4. Kick out the unwelcomed visitor. 

Don’t let the voice in your head fill you with negative thoughts.

Do you have a voice in your head that reminds you of how many times you’ve tried to lose weight in the past and how none of those attempts were particularly successful? Do you find yourself thinking about what challenges and temptations you might face in the day and worry that they’ll stop you? Do you have negative thoughts about yourself and your ability to succeed? How do you talk to yourself when you are facing a challenge or made a mistake?

“You dummy, you can’t stick to a diet because you’re too weak and undisciplined,” or , “what an idiot I am to even think I can stay on track at an all-you-can-eat-buffet.”

Giving yourself instructions:

  • practice portion control
  • eat slowly
  • eat mindfully, give your food your full attention
  • count and track every bite

Give yourself motivational self-talk such as, “you got this; you can do this,” No matter what temptation or challenge comes your way, positive self-talk and coaching can give you your winning outcome. If you do make a mistake (and mistakes happen to the best of us) analyze what happened to use it as a learning experience. Mistakes are opportunities to grow and get stronger.

5. Go with the flow!

“the flow” is a mental state where you are unstoppable and at the top of your game.

Flow is defined as a mental state in which you transcend conscious thought and achieve a heightened state of effortless and unwavering concentration, calm and confidence. This “flow state” keeps temptations and pressure from building up and cracking the protective layer you put around your brain to preserve your “winning at goal persona” that gives you the power to win at finding and keeping fitness!

That’s it. Practice these 5 steps until they become as easy as a habit to get to and stay at the top of your game.

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Jackie Conn

About Jackie Conn

Jackie Conn is married and has four grown daughters and four grandchildren. She is a Weight Watchers success story. She's a weight loss expert with 25 years of experience guiding women and men to their weight-related goals. Her articles on weight management have been published in health, family and women's magazines. She has been a regular guest on Channel 5 WABI news, FOX network morning program Good Day Maine and 207 on WCSH.