Weight loss is about more than diet and exercise. While a healthy diet and consistent exercise program can dramatically improve your health, many find that those two elements alone are not enough to reach their weight loss goals.
All diets typically have one thing in common: restriction. You are told what to eat, how much to eat, and what not to eat. While some people thrive on these restrictions, many find themselves miserable.
A dieter may find that they can stick to these restrictions for a month, or maybe even six months, but eventually it gets to be too much, and the diet gets tossed to the curb.
What most diets lack in their plans is positivity. People look at diets negatively because it’s all about what you can’t have.
The focus is on eliminating foods or counting calories and these things can become taxing and boring after a while. It’s no wonder that 80 percent of dieters give up on their diets before they ever reach their weight loss goals.
But what if a plan to lose weight combined a diet plan, exercise program and a little positive visualization?
Positive visualization is a method of achieving what you want in to your life using visual representation.
For example, by visualizing your weight loss goals for 10 minutes a day, you will see your goals more positively and be more likely to achieve what you see in your mind.
If you can visualize a positive outcome then it can become a possibility and ultimately a reality.
The following 7 tips are ways to meditate and visualize your weight loss without negativity or restrictions holding you back.
Give these tips a try and see if it’s what you’ve been missing from your weight loss program!
7 Visualization and Meditation Tips for Weight Loss
1. Write Down Achievable Goals
The key to achieving goals is to first make them achievable. Many people jot down one huge goal but don’t have any kind of plan to get there.
Instead of lumping your goals into one huge goal, such as “I want to lose 50 pounds,” take that goal and break it into mini, achievable goals.
Think of goals such as “I want to eliminate soda from my diet” or “I will run one mile non-stop,” because these goals will ultimately help you to reach your overall goal of a 50-pound weight loss.
Once you have these smaller, more achievable goals to focus on, you can visualize achieving them each week.
2. Visualize Your Healthy Body
Once you have your goals set and written down, visualize what the person will look like who will achieve those things.
Visualize yourself at your ideal weight, with whatever body composition you want to have. Will you have strong muscles? Will your stomach be toned and tight?
Even if your ideal body seems crazy to you, you need to have a clear vision of where you want to go.
Once you have this ideal body set vividly in your brain, you will begin to notice that your mind will come back to that image in times of cravings or short comings, helping to keep you motivated and on the right track.
3. Use Post-It Notes as A Visual Reminder
Never underestimate the power of visualization. Just a simple note of reminder on your bathroom mirror can be enough to set you on the correct path for the day.
Instead of using the post-it notes as a visual reminder of your goals, use them to give you positive affirmation. Write down things such as “I am free of cravings” or “I only eat when I am actually hungry.”
4. Meditate on Your Visual Reminders
Don’t let those visual reminders go to waste! Meditate on those thoughts throughout the day, for just a short minute or two.
Choose to meditate on them at the correct time, for example before a lunch meeting or before a dinner date. Focusing on your reminders for just a short amount of time will allow you to go into any situation armed and ready to face whatever arises.
Are there donuts in your lunch meeting? Meditating on your reminder of “I am free of cravings” will give you the boost you need to avoid reaching into the donut box. These affirmations may seem small, but they build up into an arsenal that can help lead you down the path to weight loss.
5. Reduce Stress With Meditation
Research has clearly found that weight gain is driven by stress. When our bodies are under stress, the body releases stress hormones that drive hunger, slow down metabolism, and encourage our body to convert calories into fat.
No life can be completely stress free, but visualization and meditation can help you to stay calm and relaxed to plenty of potential stressors.
6. Use Visualization To Eliminate Cravings
People often times build food up in their heads to be a lot tastier than it actually is.
This can also work the opposite way. What if you told yourself that the piece of cake you are craving was actually covered in mud instead of chocolate frosting?
That cake would probably become a lot less appealing. Visualizing the foods you crave in a negative way can help you to fight that craving, even when the food is right in front of you.
Try visualizing whatever food you crave as something foul or extremely off-putting and watch those cravings vanish.
7. Breathe Deeply Before Eating
We live in a fast paced world. So often we rush through things just to get them done and unfortunately, the same goes with eating.
This way of eating, simply shoveling food into your mouth as fast as you can, doesn’t allow your stomach time to register when it is full.
This is how you reach that uncomfortable full level, because by the time your stomach catches up with the amount of food you’ve eaten, you’ve already ingested well beyond the amount you need to.
This is where breathing and meditation comes in. Before a meal, close your eyes and breath deeply. Allow your breathing to calm you and take this moment to slow down from your fast paced life.
Allowing yourself time to slow down and enjoy your food will let your body register when you are actually full, leading to less food consumed unnecessarily.
No one diet is the perfect answer for everyone. Each person needs to find what works for them in their journey to a healthier self.
So, if you are finding that diets and exercise alone aren’t enough for you, then give the power of visualization and meditation a try. You may be surprised at how easily the weight comes off!
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