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7 Negative Weight Loss Mindsets to Overcome

7 Negative Weight Loss Mindsets to Overcome

When it comes to the weight loss battle, your biggest enemy is usually yourself. There is a mental battle that rages in all of us daily that can be like a swift kick to the stomach! Over the years, one thing I’ve learned from working with new clients is almost all of their weight issues start between their ears. In fact, many of them had great exercise/nutrition programs but weren’t able to implement it due to their terrible mindset. They eventually came to realize that they are constantly berating or degrading themselves – everyday. Do these thoughts sound familiar?

I can’t lose weight – it’s too hard! I’m destined to be overweight. This is my life!

This basically leads to the “you are what you think you are” truth. Although easier said than done, it’s time to drop this terrible mental baggage that has been weighing you down. Here are 7 negative weight loss mindsets that you need to overcome!

1. Right Here, Right Now

“I really want to lose 15 pounds…. in less than 2 weeks!”
“Who has time to do it the right way? I want this weight gone now!”

The bottom line: In all seriousness: how do you expect to lose the weight that has taken you months or years to gain in a matter of days? It’s going to take time!  It usually takes at least four weeks for you to notice small changes in your body and even up to eight weeks for your friends and family to notice these changes! Trust me, four weeks can fly by. Take your weight loss plan four weeks at a time!

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2. I Need the Magic Pill

“Exercise or take a pill? Hmmm seems like an easy choice?”
“I cure my colds with a pill, surely there has to be an easy solution for losing all of this weight!”

The bottom line: Yes, with the fad diets out there you may be able to lose weight quickly, but at what cost? What’s the point of losing 10 pounds in a few days only to regain it and more in 2 weeks? This is the weight yo-yo that occurs when sustainable practices aren’t used. We need to lose weight the sustainable way by teaching ourselves how to live a healthy, gentle lifestyle.

3. I Can’t Do It

“I’ve tried twice before and failed – it’s no use!”
“I simply can’t do it. It’s way too hard for someone like me to do. I’ve always failed!

The bottom line: There isn’t another excuse out there that will annoy your trainer more than this nonsense. Simply put, you can honestly do anything you put your mind to! You see the people that lose weight and you wish you could be like them. Well guess what? They were exactly like you at one point – they simply took action and made changes in their lives. Stand up, take action, make health changes, and take your life back!

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4. I’ll Start Next Week

“Since it’s already Wednesday I’ll splurge all week and then start on Monday!
“Just 3 more cookies – it doesn’t matter anyways, I’m starting to watch my diet next week!”

The bottom line: We’ve all used this one at one time or another – it’s an easy to make excuse. But seriously, you need to start making changes today! Not even massive changes, just small changes that add up to healthy habits and big results. Drop those terrible excuses today. Today you can start learning, failing, overcoming, changing, and making a huge change in your life!

5. I Don’t Know What to Do

 “Nutrition and calorie deficits are hard. I have no idea what to do!”
“What’s “HIIT session” for that matter? I’ll just stick to the treadmill!”

The bottom line: In the grand scheme of things, this excuse at face-value looks pretty valid. Maybe so before the explosion of the internet, but today there are literally hundreds of thousands of workouts you can view for free online – for instance here! Find one that you think would be great for you, mimic the moves, and learn as you go – the same goes for nutrition. There is so much great information out there that can help you get started today!

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6. I Must Always Be Hunger to Be Losing Weight

“The diet isn’t working if I’m not starving!”
“I lost a few pounds on my 1750 calorie diet. If I drop it below 1000 calories a day, I’ll lose even more!”

The bottom line: This is a pretty dangerous mentality that you must overcome. In reality, a small daily calorie deficit is all that you need to start losing weight sustainable. Meaning you need to slightly burn more calories than you take in. Get this: a small 100 daily calorie deficit can lead to 36,500 fewer calories a year. This adds up to over 10 pounds worth of calories a year! Not only that, when you are on a severe calories restriction your body works against you in order to actually slow your weight loss down.

7. Go Hard or Go Home

“They basically workout until they puke on the Biggest Loser – I should do the same!”
“You aren’t doing it right if you aren’t in pain!”

The bottom line: This common negative weight loss mentality occurs to most beginners – they try to mimic what they see on TV. The danger for beginners is that you have a relatively low exercise capacity, so pushing yourself so hard so early can potentially result in injury or quitting the program. Who in their right mind would want to stay on a program that not only made you so sore you couldn’t move for 3 days but also required you to puke each time? I’m definitely out on that program! Instead start slow and slowly increase your intensity as you increase your exercise capacity!

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Wrap-Up

Seriously guys, the stuff we tell ourselves everyday is mind-boggling. We tell ourselves crap that we would never even tell anyone else to their face! What’s worse, as a trainer I see the amazing things everyone is capable of doing but the only thing holding them back is their mindset! It’s not your job, it’s not your friends, it’s not even your finances – it’s your mind!

The potential that you have is staggering – just stand up, take action, and start moving forward. Not next month, not next week, not tomorrow, but today! So let’s stop telling ourselves that we aren’t good enough. Let’s break free from this crappy mental baggage and see how far we really can go!

Featured photo credit: Gerd Altmann via pixabay.com

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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