The key to better health habits for life isn’t just down to your body — it’s also down to your mental state. Your mind informs what you can and can’t do and how you should feel, so any negative perceptions you have could control and hamper your full potential.
Looking back at her very public journey on The Biggest Loser 2008, Alison Braun remembers how a lack of confidence held her back from making better-health changes before she went on the show. She says, “I thought that people would just laugh and say something like ‘look at her, she’ll never do it!’ or ‘what does she think she’s doing even trying that?’ What others said became what I believed and my reality.
“Little by little, by pushing my body, my attitude began to change too. I discovered that I could do much more than I thought I could and slowly I became the person I am now. I am so much happier, so much more positive and I began to believe in myself.”
This year’s Biggest Loser contestant Andrew also left camp with words that signalled just how far he had grown emotionally. He said, “This journey has taught me to love. I can now love myself, which enables everyone around me to love me more and allows me to love them.”
As both these Loser 'winners' have shown, just as your body gets fitter by eating right and exercising, self-belief can help you reach your goals and stay on top. Here’s how you can start to build mental muscle and literally think your way to a healthier weight and do things you never thought possible.
Visualise
Elite athletes visualise winning to make it feel real. So, just as a cricketer might visualise hitting a ‘six’ or a soccer player might ‘feel’ what it must be like to kick the winning goal at a Cup match, use this technique to train your mind into a new way of thinking. Picture yourself at the weight you want to be. Imagine stepping onto your scales and smiling with satisfaction as they steady at your dream weight. Feel yourself saying ‘no’ to that extra helping or to a second glass of wine and ‘yes’ to a walk or a fitness class.
Be positive
Staying positive and being kind to yourself are absolute essentials. By forgiving yourself for those inevitable setbacks, you’re much more likely to do what’s needed to regain your focus. Don’t waste your time dwelling on what you see as your ‘failures’. Instead, look to the future and what you can achieve.
Reward yourself
As well as setting yourself your ultimate weight-loss goal, set mini goals too and treat yourself to a reward every time you reach one. Mini goals can be weight goals or behaviour goals; for example, going a whole day or a whole week of eating well and exercising. Once you've achieved the goal treat yourself with a trip to an art gallery, indulge yourself with a massage or take a walk on the beach. Each morning when you wake, feel good that you are one day closer to living your ideal lifestyle at your ideal weight. Make it a habit and it will refresh your ongoing commitment to yourself.
Make a mantra
A mantra is a short phrase that you play over and over in your head and it can really help you stay focused. Write down ‘feel good’ phrases and repeat them throughout the day. It will help strengthen your spirit and motivation. Your mantra might pop into your head as you’re driving to work, walking the dog or eating lunch. Write it down and keep it in places where you’ll see it or set an alarm to remind yourself to repeat your mantra until it becomes second nature.
You can make your mantra whatever you wish, but a few suggestions to get you started are things like:
- I picture myself slimmer and happier
- I will take this one step at a time
- I won’t compare myself with others
- It feels great to be in control of my life
- I am becoming healthier every day
- I am loved
- I am worthy
Mind over matter isn’t just a tired saying; it really does work. So flex your mental muscles and you could start to develop the techniques you need to make healthier choices and fulfil those dreams you never thought possible.