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To reach any goal, such as weight loss, positive visualization and affirmations can play an important part in the success of losing the weight and maintaining a healthy lifestyle that keeps it off. The following includes easy tips to let your mind help your body participate in a weight loss plan.
Losing weight can be an unhealthy obsession in the minds of many people who use fad diets and pills (some that have been recalled off the market for safety) to achieve their weight loss goal. Many of these plans provoke thoughts of anxiety and deprivation. This downward spiral of negative thinking, whether it is negative thinking about one’s body image or negative thinking about being deprived (which can be exacerbated by using pills or starvation diets) is counterproductive to success. The confusing messages concerning food habits, such as food equating love, feelings of shame and depravation need to be replaced. The key is in the mind where visualization builds upon positive thought and vice versa.
The first step is to take time to incorporate a few moments of meditation into your day. Some find this meditation to be beneficial to do as part of a morning routing that includes a brisk walk and a light morning snack such a piece of fruit or glass of juice. Many find it hard to meditate while trying to digest breakfast, so some may choose to eat after the meditation.
There are many types of tapes or CD’s that can be played during meditation, some include subliminal messages to lose weight or to achieve goals. Some people find the ticking of a clock or other sounds like birds singing from an open window as a soothing sound track. The first step is to find a comfortable position, either sitting or lying. Sitting can be preferable as it is easy to fall asleep if lying down, and you want to be conscious yet able to tap into your unconscious mind and deep feelings. Take some deep breaths in through the nose and out through the mouth, and let your tense body surrender to a feeling of complete relaxation. See what thoughts float by in your mind. Acknowledge but dismiss any negative thoughts. When ready, construct a picture in your mind of yourself at a lesser weight (or clothes size). If you have just a little to lose, picture your ideal weight; if a lot of pounds need to be shed, imagine yourself at 10 pounds lighter or one size smaller than now. Imaging the goal in small increments will help to fight feelings of failure and make the goal believable to your subconscious. If you do not feel comfortable picturing yourself nude, imagine yourself in a great looking outfit or a bathing suit. Concentrate on the feelings you have about your body in this improved state. Notice how you move easily and have more confidence. Imagine yourself doing an activity that you enjoy, and enjoy even more due to your improved physical shape and appearance. Picture yourself out walking and enjoying being part of life instead of on the couch in front of the TV with potato chips. Concentrate on the feeling of health and well being that you derive out of making good choices. Think of yourself as a person who takes care of his/her self, who chooses healthy foods and exercise compatible with health, age and lifestyle. You can imagine yourself at the dinner table, reaching for a second helping of vegetables instead of mashed potatoes and gravy. Imagine yourself at a buffet, choosing healthy food and passing by fatty food that does not provide much nutrition. Imagine shopping in a supermarket or attending a party, anywhere that gives you the opportunity to choose the type and amount of food. Congratulate yourself on being able to understand that choosing healthy food is an opportunity, not a punishment. Some choose at this point to close their meditation with a prayer, chant or poem.
The key now is to bring this new “information” into reality in your life. From this moment on, the act of eating, that used to bring on feelings of shame and depravation, now becomes a pleasurable opportunity to choose wisely as an act of self-love. Take the thought of your body in motion and capitalize on opportunities to exercise. Park a few blocks away from your destination and feel the blood pumping as you walk. Take the stairs while others wait for the elevator and feel how good it is to “stretch your legs”.
Continuing self-praise plays a big part in maintenance of a healthy plan. So often as children we are praised for cleaning our plate and sitting still like a good boy or girl. These “tapes” of days gone by can interfere with the progress unless they are replaced with praise for eating smaller portions and being active.
It is important to consult a health care professional before embarking on a weight loss plan, however, using positive visualization and affirmation can change your mind to help change your body.
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