10 Best Psychological Ways to Lose Weight [Easy Guide]

Psychological Ways to Lose Weight

It seems our diet industry still believe that weight loss is all about math, and on the other hand our food industry are happily supporting this belief (with all of its salt, sugars, protein, carbs and grams of fiber on the nutritional facts label).

But this is not the actual truth – weight loss is not all about math – however it’s intrinsically connected to our psychology, our beliefs and our emotions.

In some ways or the other, it would be a lot simpler if losing weight was just about the math.

Then we could easily get those 40 grams of fiber, and 50 grams of protein that have the right caloric load with the right amount of vitamins and minerals needs, and we’d be all set.

But there’s a way that we can be sure that losing weight isn’t about just about the numbers – and that quite simple, is this: it hasn’t worked.

Now, to be truly fair, it has worked – for some – for a little while at least. And that’s the reality right there.

The reason is very simple – because when people do go on a number-based-diets, the weight loss results are never truly long-lasting.

 According to a study, 98% of people who diet, end up gaining their weight back. 

No doubt! Losing weight can be challenging, especially if you don’t have the right mind set to maintain a healthy lifestyle.

Thankfully, there’re ways to change your outlook that can help you lose weight in the long-term, rather than wasting energy on quick, short-term fixes.


Weight Loss Psychology: The Best 10 Psychological Ways to Lose Weight

Here’re 10 ways to change your overall physical appearance and help you lose weight healthily.

#1. Revisit what you know about weight loss

Quora user named Wilfredo Thomas says that the first key to achieving one’s ideal body is understanding weight loss in the form of energy balance.

He writes, “Energy balance is the science way of saying calories in versus calories out. Your body needs a certain amount of calories to maintain its current body weight.”

You might feel less tempted to eat more than your body requires, once you understand energy balance.

#2. Trick Yourself Full

Neil O’Nova, the author of a popular book, “7-Minute Skinny Jeans” advices choosing vegetables such as celery and carrots over sugary treats when you’re having a snack craving.

Not only do these vegetables of fruits have less calories; they are also fibrous and can make you feel full faster.

#3. Steer Clear Of Opaque Food Containers

Neil O’Nova further recommends against eating out of food containers boxes, bags and boxes that aren’t clear.

O’Nova writes, “Our brains are highly visual. We take visual cues as to how much food we’ve eaten to help us know when we should stop. But when you can’t see how much food you’ve had, you never get that visual feedback and you end up eating way too much.”

Measuring your servings and then pouring them onto a napkin or into a small bowl will stop you from eating more than you planned.

#4. Make Exercise More Fun

According to Jared Haas (geographic information systems coordinator), finding an exercise that’s fun matters most, because you’ll be more likely to integrate it into your weekly routine.

Don’t run if you hate running. Although running has been proven to aid in weight loss but if you hate it that much, then you’re not going to stick with it. And it’s not going to generate permanent results, if you’re not going to stick with it.

Additionally, working out in a group or with friends can be motivational, making exercises more of an enjoyable pastime and less of a chore after works or somewhere between errands.

#5. Ditch The Diet

O’Nova, the author of “7-Minute Skinny Jeans” isn’t a fan of traditional dieting because according to him, it limits one’s mindsets.

Once you’re off your diet and have lost weight, you might return back to your old eating habits, not exercising and ultimately regain pounds.

So the only way is to focus on your long-term eating habits. This is the best way lose weight and keep it off, the healthy way.

#6. Understanding Adult Overweight & Obesity

In most cases obesity are reportedly caused by your lifestyle decisions rather than genetic factors. A scientific study published online by the U.S. National Library of Medicine, found that, “promoting the notion of genes as a cause for obesity may increase genetically deterministic beliefs and decrease motivation to engage in healthy lifestyle behaviors.”

This study concludes that people who believe that obesity is caused by unhealthy habits are likely to become proactive and re-think their actions.

#7. Be kind to yourself (Self-Love)

Health enthusiast and pharmacist Noor Ullah Jan said, “To get out from under old propensities, you have to see yourself in a positive light. Envision your future self, six months to a year not far off, and consider how great you’ll look and feel”.

#8. Ask Challenging Questions to Motivate Yourself

Though self-affirmations can be reassuring, consider tapping into your competitive side by turning your weight loss into a challenge.

O’Nova writes – 

Personally, I find it much more motivating to challenge myself with self-talk like this: ‘Can you lose this weight? Are you up to the challenge?

#9. Get Enough Sleep

Sugary and high-fat foods seem much more attractive when people are sleep-deprived, probably because they give us a quick burst of energy.

So, in order to avoid temptation, adults should try to sleep at least seven hours of sleep every night.

#10. Reduce Your Stress

Stress not only damage your emotional wellbeing but can adversely affect your weight loss goals as well. When we feel stressed out, our cortisol level go up. Cortisol is a kind of stress hormone that collects fat from storage places in the body and moves it to the belly thereby making it the enemy when trying to slim down.

According to Elizabeth Sienna (Quora author), “Breathing, slowing down and bringing mindfulness into our eating and life are all powerful tools when it comes to shifting from stress to relaxation.”

Increasing rates of obese or obesity means that many more of us are turning to diets to lose weight.

However, the truth is that there’s no perfect diet to help us achieve our health goals, recognizing the psychological effects of dieting and how the brain works may help us regain control in the face of temptation.






Jenny Jasmine
Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:About Me | Facebook | Instagram | Google+ | LinkedIn

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