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While anyone who sets out to lose weight for their health essentially does it so that they can take care of themselves, we have a habit of becoming hyper-focused on one aspect, and neglect the other things we need to be mindful of in order to achieve our goals in a safe and sustainable way. As such, self-care is a crucial aspect of a weight loss journey that often goes overlooked. While losing weight can be a fulfilling accomplishment, the process can be draining, both physically and mentally. Taking care of oneself can help ensure a safe and successful weight loss journey, so it’s important to make it a priority. With the right tools and techniques, practicing self-care can be easy, effective, and can make our new healthy habits more sustainable. So without much further ado, let’s go over a few ways to prioritize self-care while losing weight.
Mindful Eating
Eating mindfully means paying attention to what you eat, how much you eat, and why you eat. This helps to avoid overeating, emotional eating, and other unhealthy eating habits. To eat mindfully, take small bites, chew slowly, and put your fork down between bites. Practice gratitude for your food and acknowledge how it makes you feel. While at a glance this doesn’t sound like self-care, doing this helps create a healthier relationship with food and fosters a positive body image, which is also great for our mental health!
Learn To Enjoy Exercise, Not Just Get It Over With
Exercise is an important aspect of weight loss, but it’s important to find a form of exercise that you enjoy. When you look forward to working out, you’re more likely to stick to it. Exercise can help improve mood and reduce stress, making it an effective self-care tool. Whether it’s a walk in the park, a yoga class, or a weightlifting session, make sure to choose something that you enjoy and that you can sustain over time. And remember, these activities can be a good way to spend time with like-minded friends and family, or provide the opportunity to meet people who are on the same path as you. While some of us may prefer a more solo adventure with our workouts, feel free to make friend along the way!
Get Those Z’s
A good night of sleep is essential for both physical and mental well-being. When you’re tired, you’re more likely to crave unhealthy foods, make poor food choices, and skip workouts. Aim to get 7-9 hours of sleep per night and create a bedtime routine that promotes restful sleep. Avoid screens for an hour before bed, read a book, or practice relaxation techniques to help you sleep. Whatever it takes to help you get it, as long as it’s safe!
Self-Reflection
Self-reflection is a powerful and easy way to practice self-care. Take time each day to reflect on your progress, acknowledge your accomplishments, and identify areas for improvement. Consider journaling, meditation, or therapy as a means of self-reflection. This tool can help you understand your motivations, deal with setbacks, and stay on track with your weight loss journey.
Celebrate Yourself!
It’s important to celebrate your progress along the way. Whether it’s reaching a milestone, fitting into a new pair of pants, or simply making it through a tough workout, it’s essential to acknowledge and celebrate your successes. After all, every weight loss journey starts with the hope of achieving something measurable, so why not make it a special occasion? Treat yourself to a massage, buy yourself a new outfit, or find some way to spoil yourself just a little. This type of reward will help you stay motivated and hopeful on your weight loss journey, and it gives you something to look forward to for the next time you hit a goal!
Set Realistic Goals
Setting realistic and achievable goals can help prevent disappointment and frustration. It happens to all of us, don’t be discouraged. But remember, small goals are easier to hit, and that in turn makes it easier to stay consistent. Make sure your goals are SMART (specific, measurable, attainable, relevant, and time-bound) and that you break them down into smaller, manageable steps. When you achieve a goal, acknowledge your progress and celebrate your success.
Gratitude
As odd as it may sound to some, gratitude is a powerful self-care tool that can improve your outlook and help you focus on the positives in your life. This is really because we are expressing gratitude for ourselves. It’s easy to be grateful to someone else for giving us a helping hand, or sharing with us, but when we are grateful to and for ourselves, well there really aren’t many things that can give us a self-esteem boost like that. Keep a gratitude journal and write down three things you’re thankful for each day. Practice gratitude for the small victories and accomplishments along the way, as well as for the journey itself.
Taking Care of Yourself Can Also Mean Seeking Help From The Professionals
Self-care is an important aspect of any weight loss journey. By prioritizing self-care, you can ensure that your journey is safe, healthy, and fulfilling. Incorporating mindful eating, exercise, sleep, self-reflection, and celebration of accomplishments into your routine can help you achieve your goals and maintain a positive outlook. Don’t forget to take care of yourself along the way, as it will make all the difference in your weight loss journey. At Olivera Weight Loss, we understand that weight loss can be a difficult and challenging process. However, with the right mindset and a few simple strategies, you can safely and easily achieve your health and weight loss goals. Even after more than 40 years of serving our community, our team is still passionate about helping our patients live the healthier lifestyle they dream of and remain dedicated to providing you with the care, hope, and support you need to succeed. When you’re ready to start your journey to a healthier you, contact us to schedule a consultation.
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