Tiny Changes That Can Help You Detox Your Healthy Living Mindset

Tiny Changes That Can Help You Detox Your Healthy Living Mindset Today
Tiny Changes That Can Help You Detox Your Healthy Living Mindset Today

Tiny Changes That Can Help You Detox Your Healthy Living Mindset Today

Losing weight is really a step by step process that involves a lot of tiny changes that can help you detox your healthy living mindset once and for all.  Mindset and motivation are the key.  So here’s some of my favourite mindset and motivation hacks that helped me lose 45kg (100 pounds) in 33 weeks way back in 2002/2003.. and keep the weight off ever since.  Enjoy!


Mindset and motivation are two of the keys to successful weight loss. They won’t just help you actually lose weight – they’ll help you reframe your whole attitude towards weight loss and allow you to actually enjoy what you’re doing.


One great way to develop your mindset and motivation is to think like an entrepreneur. We’re probably living in the age of the entrepreneur – people who brainstorm exiting new business ventures and then get out there and make them happen.


Of course, not all entrepreneurs are successful – but when they are, they can really hit the big time. Just look at Mark Zuckerberg and a certain social media platform!


Successful weight loss and an entrepreneurial mindset have a lot in common. Attitude and action are at the core of entrepreneurial success, and they should also be the driving force behind your weight loss. So – how can you think like an entrepreneur when you’re losing weight? Here are my five top tips:

Tiny Changes That Can Help You Detox Your Healthy Living Mindset Part 1

Be your own boss.

One of the (many!) reasons I’m so against diets it is that they take away your agency. Don’t follow someone else’s rules – this is your healthy life journey, and you’re the one in charge. Take action and take responsibility, and results will follow.


Think about what you’re doing.

It’s easy to be mindless, particularly when it comes to weight loss – everyone’s an expert and everyone thinks they know the ‘rules’. But do they? Think for yourself. Stay informed and know your own body and mind, and you can forge your own path to success.


Recognise your individuality.

We’re all different – physically and psychologically. Recognise that what works for one person might do nothing for someone else. Build your weight loss plan around you – your habits, your preferences and your lifestyle.


Be strategic.

Do more of what you enjoy and less of what you don’t. Be wary of trying to make too many changes all at once – it’s not sustainable. Take the time to figure out what weight loss strategies actually work for you as an individual.


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Find the positives.

Weight loss isn’t a terrible curse! You can genuinely enjoy the experience if you go about it the right way. It’s an adventure – it’s about changing your life for the better and reinventing your future. Be open to the possibilities you’re creating – you never know what you might find.


We all know how important it is to stay motivated – not just in terms of weight loss, but in terms of life in general! And one thing that feeds your motivation is your energy level.


One thing you might notice when you start your weight loss journey is how much more energy you have. Eating well and exercising can make you feel great – and funnily enough, getting active when your body’s not used to it can actually improve your alertness, as can cutting down on crap like sugar that we reach for when we need an energy boost. The irony!


But sometimes, life gets the better of us and we end up feeling run down and tired – particularly at certain busy times of the year like Christmas. So how can you keep up those energy levels and stay motivated, engaged and on track for weight loss success?


Leave negativity behind.

Screen out those negative thoughts – they’re not helpful. One useful way to shut them down is to try ‘catching’ them – be aware of every time you have a negative thought. Once you’ve recognised one, counter it with a positive.


De-clutter your brain.

Constantly plagued by your never-ending mental to-do list? Aren’t we all. But I’ll bet half the things on it aren’t that urgent – according to time management guru David Allen, if it doesn’t have a due date, you should dump it. And when it comes to your weight loss to do’s, remember, small and simple is effective, too – fit in what you can.


Don’t dwell on the past.

Forget failed weight loss attempts, ice cream blowouts and any other weight loss regrets that might be taking up mental space. They’ve already happened, so move on. Think about how to avoid them in future, instead.


Get enough sleep.

Not getting enough sleep drains your energy and makes you crave high-carb junk. It also affects your hunger hormones – if you’re sleep-deprived, your body makes more ghrelin, the hormone that tells your brain it’s time to eat. Try to get between seven and nine hours’ shut-eye a night.


Take a step back.

Don’t spend too much time reading up about weight loss failures and successes on social media. It can be draining and demotivating. Everyone’s different – focus on your own journey in the real world, and use the internet as a form of support and an information resource.


Amp up your healthy eating.

Drink plenty of water and avoid sugary snacks and processed foods – yes, they’re guidelines from Weight Loss 101, but they’re also important when it comes to your energy levels. Of course you can still enjoy a treat occasionally, but stick to natural, healthy foods most of the time – especially when you’re not feeling peppy – and you’ll really feel the difference.


eat intentionally, lose weight for life4

Tiny Changes That Can Help You Detox Your Healthy Living Mindset Part 2

Getting out of your comfort zone can be a great way to get motivated. It’s often the case that you don’t know what you’re capable of achieving until you take some risks and make some leaps, and that’s particularly true of weight loss. You might not imagine yourself as someone who’d enjoy leading a healthy lifestyle, but maybe you are – I mean, I never thought I was, but it turns out I love it so much I made it my career!


Here are some easy and effective strategies for helping you move outside your comfort zone and reach new heights in your healthy living journey.


Don’t try doing everything at once.

It’s completely unrealistic to think that you can change everything about your eating and exercise overnight, or even just within a few weeks. If you want to make dramatic changes, that’s great – but they don’t need to happen all at once, and breaking them into smaller, more gradual steps will make them much easier to handle. You’ll be pushing yourself slowly out of your comfort zone, which means you’ll hardly feel any discomfort!


Turn your thoughts into actions.

What do you want to gain from your weight loss? Don’t shy away from thinking big – but don’t make the mistake of not progressing from thinking to doing. By all means, think about what you want, verbalise it, make a list – but then start doing it. Back yourself.


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Visualise your success.

Many people are visual learners, and visualising what you want can be a really helpful strategy. It can help you realise exactly what it is that you want, for one thing – it can also galvanise you into coming up with a plan of action.


Forget your fear.

It’s completely normal to be fearful of change. Particularly dramatic change. But putting yourself into situations that frighten you (within reason, obviously) can be amazing for your self-esteem – and can get you fantastic weight loss results. Choose a handful of weight loss strategies that scare you – joining a gym for the first time, signing up for a running or cycling event – and tackle them one by one. You’ll be thankful you did.


Find positive influences.

Whether it’s surrounding yourself with positive and supportive loved ones during your weight loss journey or making a conscious effort to banish negative self-talk, positivity can be a great way to overcome your worries and doubts. Go get ‘em!


People pay good money for weight loss coaches and personal trainer, and for good reason – there are some amazing coaches out there. But if you don’t have the budget for a coach or trainer, or the idea of working with someone one-on-one in that kind of scenario doesn’t appeal, that’s fine – you certainly don’t need a coach or trainer for successful weight loss.


But one thing coaches and trainers can do is help you stay motivated and get you really tapping into that healthy living mindset. They can help you want to live a healthier life, and start living it – and loving it. But are these the kinds of things you could also do yourself? Here are some easy, effective ways you can become your own weight loss coach.


Find the right coaching style.

Most of us are familiar with the stereotypical weight loss coach – the loud, aggressive, drop-and-give-me-50 type. But what a good coach should do is make you feel good about yourself and what you can do if you apply a little effort and hard work. So your self-coaching style should emphasise the positive – don’t waste time focusing on things that haven’t gone well in the past or on occasional slip-ups in the present, like third helpings of dessert last night. You want to enjoy your weight loss, right? So facilitate that – feel good about the positive changes you’re making. If you have a setback, pledge to do better tomorrow. Encourage yourself.


Use the right language.

Be wary of talking yourself down or telling yourself you’ve failed. Instead, ask yourself open-ended questions about what you want to get out of your weight loss journey and how you think you could improve your eating and exercise. Don’t be afraid of speculating and imagining – ‘what if I tried this new recipe?’ or ‘I wonder if I’d be any good at aerial yoga?’. Open yourself you to possibilities, and avoid criticising yourself. The most important thing is to take action – whatever the result, you’ll learn from it.


Learn to listen.

It’s interesting how easy it is to stop listening to ourselves. This is especially true of weight loss. We’re so used to hearing about weight loss and how it should be done, either from our next-door neighbour or from our favourite magazine or from that Facebook ad that keeps appearing in our feed, that we can tune out what it is that we really want and enjoy doing. Successful healthy living is about finding the right balance between what’s good for us, what we like and what we find practical and convenient – there’s a surprisingly big overlap between those three things. And you can figure it out by not forcing yourself to do what you really don’t want to.


One thing the weight loss industry is really good at isn’t helping us lose weight – it’s making us develop learned helplessness. Today I’ll be taking you through what learned helplessness is and how to avoid it to achieve weight loss success!


Learned helplessness is what happens when people are subject to repeated aversive stimulus, which ultimately makes them feel as though nothing they do can change their fate – so for example, if a child always does really badly on maths tests, they’ll start to believe that no amount of work they do will affect their test results. The outcome? A feeling of helplessness – and a loss of agency.


When it comes to weight loss, the weight loss industry wants us to keep doing the same things: diets, plans and programs. So we do, and when we keep regaining the weight we’ve lost, we eventually feel as though nothing we do will make any difference.


But that’s rubbish – of course you can change your weight loss fate. Here’s how to avoid the learned helplessness trap.


Take responsibility.

You’re responsible for your own actions. We’re all aware of this on some level, but sometimes it can feel like there are other influences at work. Ultimately, though, it comes down to you. You’ll only get out what you put in – and if what you’ve been putting into your weight loss efforts for years isn’t having the desired effect, perhaps it’s simply time to change the recipe rather than forget about trying to make one at all.


Build resilience.

Life doesn’t go according to plan, and neither does weight loss. You’ll plateau, you’ll have days where you feel like nothing you’re doing is going according to plan, you’ll want to stick your face inside a bucket of fried chicken wings. But all of this only makes you stronger – just stay focused on what outcomes you want and how to get them. Don’t stop striving for what you want.


Try NLP belief change.

NLP stands for neuro-linguistic programming, which is a particular approach to personal development – according to NLP, there’s a link between neurological processes, patterns of behaviour and language, and you can change these to achieve specific aims in life.


One NLP method that’s great to overcoming learned helplessness is called Belief Change. It involves taking a negative belief about yourself – like ‘I’ll never be able to lose weight’ – and writing a positive ‘I am …’ affirmation to counter it, like ‘I am able to change my body’. By repeating the affirmation daily, paying attention to how it makes you feel and noticing proof that supports it, you can start to erase that original negative belief.


Don’t forget to back up your affirmation with action – in fact, the number one way to overcome learned helplessness is to reverse it through action. Get out there and make it happen!


Some people are great in a crisis – in fact, some people thrive on it. What’s their secret? Well, there probably isn’t one – those people are probably just really good at solving problems. And that’s a trait we can all learn to cultivate, particularly when it comes to staying motivated on a weight loss journey.


Losing motivation can easily happen when things don’t go your way. Maybe you stepped on the scales this morning and they hadn’t budged since last week, or you’ve injured yourself and can’t exercise for several weeks. Maybe you’ve discovered you’ve got some kind of food allergy and intolerance and you’re going to have to reassess your entire eating plan.


Whatever your problem, don’t see it as a negative – see it as an opportunity. Here’s how to make it work for you.




Identify problems.

Figure out exactly what’s bugging you. Had you finally been able to jog continuously for 30 minutes straight when you got injured, and now you’re worried that all those gains will be lost during your time out? Are you going to have to cast aside a whole bunch of great go-to recipes on your new FODMAPS eating plan? Identify the problem, and you’re already halfway to finding a solution and getting back on track.


Brainstorm solutions.

This is your chance to get creative and come up with ideas to overcome whatever obstacle you’re facing. What other exercises can you do if you can’t jog? Is this an opportunity to try a few things you’ve never done before? Could you end up discovering a whole bunch of new recipes that you really love? Come up with as many ideas as you can – it’ll help improve your state of mind and reinforce your weight loss motivation.


Test out new ideas.

This is the fun part – now you get to put those ideas into action. Who knows what you might discover and what you might end up really enjoying!


This process is also a great form of healthy living insurance. Because things never go to plan – because sometimes the unexpected throw everything out of whack – it’s good to be able to deal with these situations and reframe them in a positive light. In the end, it’s all just making you more resilient – and more likely to be a weight loss success.


In a way, failure is just as important as success – failure is how we learn, after all, and sometimes we have to fail at something a few times before we know how to get it right.


But while it’s important not to brush aside or dwell on our failures – the best thing is to learn from them as much as we can – it’s also important not to rely on them too heavily or place too much emphasis on what they say about our aptitude for certain things.


Surprisingly, the Mad Hatter from Alice in Wonderland has a few interesting points to make about failure versus success. In an exchange with Alice, she explains to him that where she comes from, people study what they’re not good at in order to get better at it, and that people are only ever supposed to learn from the ‘wrong’ things. If they’ve done something wrong, they learn from it and never do it again.


The Mad Hatter finds all of this very weird – why, he asks, would you want to study something in order to become better at it and then not do it again? In order to find out about anything, you have to study it, after all.


So what does this have to do with finding your weight loss motivation? Essentially, what it boils down to is that you should learn from your successes as much as your failures. They’re both important, of course, but don’t make the mistake of dwelling too much on your failures – they’re not a reflection of your personality.


Focus on the positive as well as learning from the negatives. You can base your weight loss journey around what you know you do well – consider your strengths (perhaps you’re really determined or great at managing your time) and your achievements. Thinking about things you’ve done well in other areas of your life, like your career, can be excellent for your weight loss, too – you can apply the same kind of approach, focus and drive to your healthy living efforts and get similarly pleasing results. Past success is important, because it tells us what we do well and helps motivate us. So don’t forget your failures, but don’t blow them out of proportion.

I lost 45kg in 33 weeks

Discover How I lost 45kg in 33 weeks

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Sally Symonds

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