5 Ways to Mentally Prepare for Weight Loss (A Fitness Expert’s Take)

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Nevena Radulović - Editor for Trim Down Club
Edited by Nevena Radulović

Published January 11, 2023.

Woman looking at the mirror pinching her belly and looking displeased

The beginning of the year is generally a time when many of us embark on completing our New Year resolutions with renewed determination. However, if you want this year's resolutions to actually come true, you need to prepare yourself for the changes that come with your new lifestyle.

If you've resolved to succeed on your weight loss journey and quickly lose that belly fat, you need to mentally prepare yourself for the challenges, as weight loss is as much a mind game as it challenges your body. To stay consistent and reach your goal, it's important to make gradual, sustainable changes instead of drastic ones.

Here are 5 ways you can set yourself up for long-term success on your weight loss journey.

» What makes weight loss challenging? See the factors that impact weight loss after 40

1. Find Your Why

Why are you trying to lose weight? To stay motivated, it's important to understand why you want to set such a goal.

You should make a list of reasons, which can include anything from boosting your self-esteem, gaining more energy and confidence, fitting into a specific party dress, managing menopausal weight, getting ready for a school reunion, improving your health, and so on.

Create a motivational board with images and quotes that inspire you to stay on your weight loss journey, encouraging you whenever you lose motivation and feel like giving up.

2. Set Realistic Goals

Planning to lose 50 pounds in two months isn't a very realistic goal. Although this can be your long-term goal, setting short-term milestones will help you stay motivated. To see genuine results and stay motivated, plan for no more than 1 or 2 pounds of weight loss a week, focusing on your weekly weight loss instead of the total amount you want to lose.

This is healthier than losing 5 to 10 pounds a week with drastic and unsustainable measures. Lowering your dietary intake to very low caloric levels will eventually backfire, as this can slow down your metabolism and impede weight loss.

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3. Create a Meal Plan

When setting out on your weight loss journey, you should reflect on your relationship with food. Why do you eat more than needed? Do you eat when stressed, depressed, or bored? To avoid falling into your old, unhealthy eating habits, understand your triggers and plan ahead.

A healthy diet is essential for weight loss, so create a new eating plan with reduced caloric expenditure, but not so low that it stalls your metabolism. Research the caloric levels of foods and the recommended portion sizes, and rely on effective plans such as the MetaBoost Connection.

Here are some guidelines for healthy eating that can help you create your new diet plan:

  • Include more fruits and vegetables in your diet
  • Cut or reduce alcohol consumption
  • Focus on adding more nutrient-dense foods whole grains, seafood, lean meats, eggs, nuts, and so on
  • Limit your intake of high-sugar foods and refined carbs.

» Interested in the MetaBoost Connection? See why it really works for women over 40

4. Get Plenty of Sleep

Your quality of sleep directly impacts your weight loss journey. Lack of sleep increases stress levels and raises cortisol levels—and cortisol is a stress hormone that makes you feel hungrier and increases your craving for high-carb foods.

Inadequate sleep also decreases your metabolic rate and increases insulin resistance. Both of these contribute to weight gain, especially in the abdominal area.

For the best results, you should aim for a minimum of 7 to about 9 hours of sleep every night. Some helpful tips for improving sleep include:

  • Develop a healthy sleep routine
  • Take a warm shower an hour or two before going to bed
  • Choose chamomile tea as a soothing bedtime drink
  • Shut off all electronic devices an hour or two before bedtime
  • Stay away from bright light and intense physical activity
  • Read and meditate to calm your mind at bedtime.

5. Exercise

Along with a carefully planned meal plan, exercise is an integral part of any weight loss journey. To make exercise a consistent part of your lifestyle, you should find an activity that you enjoy and turn your workout into a reward instead of a punishment. By opting for a good exercise program like effective metabolic workouts, you'll be looking forward to working out every day in no time.

Start with easy, simple, and short exercises to get your body used to the activity, and experiment with various exercises until you find the one you enjoy the most. Having a workout buddy is very motivational, so consider signing up for classes with a friend, going to the gym, or doing long walks together to make your workouts more fun.

Exercise has many benefits, such as:

  • Helping you reach your goal weight faster
  • Boosting your mood and energy levels
  • Improving your self-esteem and confidence
  • Offering stress relief and making you less prone to emotional eating.

Mentally Prepare for Weight Loss With the Right Help

As weight loss requires time and commitment, you need to be patient and determined. Even if you make some mistakes along the way that set you back, don't judge yourself and give up—just get back on track and keep moving forward.

For successful weight loss, you need to mentally prepare yourself and give your body and mind the time to adjust to this new lifestyle.

Making exercises like doing sit-ups a part of your everyday life can be the first step toward your final goal. Such exercises along with metabolism-boosting foods can up your weight loss game and help you reach your goals faster.

» Reach your weight loss goals with the right superfoods