(MENAFN- Khaleej Times) 'I exercise everyday and eat well but, for some reason, my perfect dress size seems like a faraway fantasy - totally out of reach!' explains Colleen, who has been trying to lose weight for years. Of course, she's not alone in this battle of the bulge. So what could be some of the factors standing in the way of weight loss for Colleen and so many others?
To begin with, apparently exercise alone isn't going to cut it. From boot camps to hot sweaty yoga, studies by Mayo Clinic show 'no or modest weight loss with exercise alone' and that 'an exercise regime is unlikely to result in short-term weight loss beyond what is achieved with dietary change.' Experts suggest that even though physical activity and a healthy diet are central variables, losing weight actually begins with the mind. Having the right attitude coupled with cutting out the 'mental fat' (negative thoughts and bad habits programmed cognitively) will lead to gradually 'thinking yourself thin'. While this may seem simplistic, identifying mental blocks isn't always easy - but necessary and possible. Pamela Peeke, MD and author of Fit to Live, says, "Look at the patterns and habits in your life that you are dragging around with you that get in the way of success, and weed them out. I want to empower people to identify these patterns and deal with the real issues, so they can move on and succeed at improving their health." So, what are these patterns blocking our ability to shed unwanted weight? One of the first on the list is something we can all identify with: wanting too much too fast. Most people who start a weight loss initiative don't have the patience to stick to the recommended 0.5-1 kg loss per week. Even though gaining weight and an unhealthy lifestyle have been a part of their lives for years, they want to see immediate results the minute they decide to become treadmill troopers. Rapid weight loss is usually loss of water or lean tissue and not fat, so instant gratification doesn't work. Rather, a slow and steady improvement has many more benefits. Another common mental block is associated with our obsession with numbers on the scale. Weight loss should be about burning fat, replacing it with muscle to have a more toned and healthier physique, and less about a reduction in pounds. According to Peeke, who also authored Body for Life for Women, chronic high stress can prevent you from losing weight or even cause you to gain weight. How does this happen? Well, our body responds to both physical and psychological stress in the same way. "So, every time you have a stressful day, your brain acts as though you're in physical danger and instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flee. At the same time, you get a surge of cortisol, which tells your body to replenish that energy, even though you haven't used very many calories in your stressed-out state. This can make you very hungry. And your body keeps on pumping out that cortisol as long as the stress continues" (Kalish 2011). Here are a few ways to give your mind a makeover when trying to lose weight, as well as a few tricks to help those stubborn pounds disappear: Just get started and stop postponing your desire for change to 'tomorrow' or 'later' Remember you're not 'losing' weight, you're 'gaining' a new perspective on life Be resilient. If you mess up, don't give up; pick up again right after that delightful doughnut Take the stairs, walk, and move around at every opportunity you get Keep a food photo journal so that you can keep track of what you're actually eating rather than what you think you're eating Stay optimistic and focused on your goal Practise positive self-talk and ignore that negative voice putting you down or tempting you to give up Keep your confidence levels strong, no matter what your weighing scales say An apple a day keeps the unnecessary kilos away Accept your limitations Drink plenty of water Know the difference between 'always foods', 'sometimes foods', and 'never foods' Avoid temptation marathons during the weekend. Losing sight of healthy habits is not a reward for all your hard work - it's a punishment that sets you back significantly Cheat days, where you eat unhealthy food, are not rewards; they are punishments Satisfy a strong craving when you have it, rather than indulge in a full cheat day Seek the support of family, friends, a fitness trainer or a nutritionist, if necessary - know that you are not alone Acknowledge that you have a responsibility to your family, friends and community to stay healthy, so eliminating bad health habits is not just for you Identify your mental weight wedges, do away with them and gradually improve your overall lifestyle. Losing weight and getting healthier involve hard work and a shift in mindset about what is gained rather than what is lost. With determination, a good plan, a structured routine and a positive attitude that you're divorcing the concept of short-term dieting and improving your relationship with eating and exercise for the long term, you can do it! Dr Samineh I. Shaheem is an assistant professor of organizational behaviour at Hult International Business School, and a learning & development consultant. Please forward your thoughts/ suggestions for future articles to & follow her on Twitter: @saminehshaheem, Instagram: @psychology.wellbeing.life
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