Embarking on a weight loss journey is a complex and multifaceted endeavor, especially for busy women who juggle numerous responsibilities. There is a conflict between available time and a deep desire or professional need to achieve lasting weight loss. Many busy women have realized that the dieting/calorie counting/exercise approach is far too time-consuming and not sustainable. Thus, many women rightfully perceive that approach as a waste of time.
There is a better, easier, faster, and more sustainable way, and it begins with understanding the real nature of weight issues. Once you understand what’s really going on in your body and subconscious, the choices become obvious, and you no longer need to go from one trial and error to another.
Understanding is the price you have to ‘pay’. Without understanding the entire problem, you don’t have a choice. As long as you believe in the dieting approach, you don’t have a choice but to search for the next better diet. Only once you begin to understand the connection between the subconscious and your current weight do you have a choice. The better you understand the root causes, the better you understand what you really need during your weight loss process, and that’s seldom a diet.
Understanding the common barriers that impede progress and adopting strategies to overcome them can finally empower women to achieve sustainable weight loss, while the diet approach is psychologically disempowering. In this blog post, we will talk about six key challenges—lack of self-compassion, lack of motivation, lack of support, psychological factors, busy schedules, and stress—and provide actionable strategies to address them.
1. The Importance of Self-Compassion in Sustainable Weight Loss
A weight loss journey is not just a physical endeavor but also an emotional and psychological one. Otherwise it will not be sustainable. A crucial yet often overlooked element in achieving sustainable weight loss is self-compassion. Many women struggle with being kind to themselves, especially when they fall short of their weight loss goals. The way many women talk to themselves, they would not even talk to their dog, and that must stop.
This lack of self-compassion can manifest in various ways, leading to a cycle of negative self-talk, guilt, and discouragement, which ultimately hinders their progress.
Self-compassion involves treating yourself with the same kindness, understanding, and support that you would offer to a friend. Because, your body IS your friend…your oldest and most loyal friend on the planet. It means acknowledging your struggles and imperfections without harsh judgment. And it also means being warm and understanding toward oneself during difficult times rather than being overly critical.
Many women are exceedingly harsh on themselves when they fail to meet their weight loss goals. They engage in negative self-talk, labeling themselves as “failures” or “incompetent.” This self-criticism can lead to feelings of guilt and discouragement, making it difficult to maintain healthy habits. The cycle of setting high expectations, falling short, and then punishing oneself emotionally can be detrimental to every aspect of a woman’s life and every aspect of a woman’s life and prevents you from long-term weight loss.
Negative self-talk is a common issue among women striving for weight loss. Phrases such as “I’m so lazy,” “I’ll never be able to do this,” “Look how fat I am,” or “I’m a failure” (and worse) are very common. This kind of self-dialogue can be damaging for several reasons:
- Demotivation: Constant criticism saps your motivation, making it harder to stick to a weight loss plan. When you internalize these negative messages, you are less likely to believe in your ability to succeed, which decreases your motivation to try.
- Emotional Eating: Feelings of inadequacy and self-criticism can lead to emotional eating. Many women turn to food as a source of comfort, which will result in overeating and further weight gain…a perfect downward spiral.
- Stress and Anxiety: Negative self-talk increases stress and anxiety, which can exacerbate weight gain. Stress triggers the release of cortisol, a hormone that promotes fat storage, particularly around the abdomen.
Worst of all, your subconscious is constantly listening to your thoughts and words and believes everything you think or say to be ‘true’. In previous videos and blog posts, I have already explained how we constantly feed our subconscious with unwanted information through our thoughts, the words we speak and what we believe. Negative self-talk and criticism make it impossible to lose weight for good. Even if you do lose some weight, it will always come back because your subconscious has the information that you’re “overweight and a failure,” and like a loyal servant, it will make sure that this pattern will remain your reality.
It’s on you to change your inner programming before you can even think about losing weight. Weight loss MUST begin in your subconscious.
To cultivate self-compassion and break the cycle of negative self-talk, you can adopt several strategies:
- Reframe Negative Thoughts: Challenge and reframe negative thoughts into positive or neutral ones. Instead of thinking, “I failed to stick to my diet,” try thinking, “I have found a better way to lose weight for good, and I give my subconscious new information.”
- Practice Self-Kindness: Treat yourself with the same kindness and patience that you would offer a friend. Recognize that everyone makes mistakes and that setbacks are a normal part of the journey. Failing with a diet is not even your fault other than that you chose the diet approach. You simply didn’t know better before.
- Seek Support: Join one of our support groups where you can learn new information and sustainable ways of losing weight. Having a supportive network can help you stay compassionate toward yourself.
- Watch my Videos: Unlearn the obsolete diet myth and learn how your subconscious works and how you can turn it into a better servant, assisting you in your weight loss process.
Research has shown that self-compassion can lead to healthier behaviors and better mental health. A study published in the Journal of Health Psychology found that individuals with higher levels of self-compassion were more likely to engage in health-promoting behaviors such as regular exercise and healthy eating.
By practicing self-compassion, you can create an easier, faster, healthier, and more sustainable approach to weight loss. Instead of focusing on perfection, you now focus on progress, recognizing that setbacks are a feedback and opportunities for growth rather than failures.
2. Boosting Motivation for a Successful Weight Loss Journey
Motivation is a significant factor in maintaining a weight loss journey. Without a strong motivation, not much gets achieved. Many people start their weight loss efforts with high levels of enthusiasm, driven by the prospect of achieving their goals. However, as time progresses and results are not immediate, this motivation often wanes. Understanding the nature of motivation and employing effective strategies to sustain it can make a substantial difference in achieving long-term weight loss success.
Motivation is a dynamic and multifaceted phenomenon that varies in intensity and direction. It can be intrinsic, driven by internal desires such as health and well-being, or extrinsic, fueled by external factors like social approval or rewards. For sustainable weight loss, intrinsic motivation is more powerful because it aligns with personal values and long-term goals.
Several factors contribute to the decline in motivation over time. These include:
- Slow Progress: Weight loss is often slower than expected, leading to frustration and a loss of enthusiasm.
- Plateaus: Hitting a plateau where weight loss stalls can be discouraging.
- Monotony: Repetitive routines can become boring, reducing the initial excitement.
- External Stressors: Life stressors such as work, family responsibilities, and personal issues can divert attention and energy away from weight loss efforts.
- Hunger and Cravings: When you’re hungry or crave certain foods, your body is on survival mode and its entire energy is focused on food. That moment motivation instantly moves to the end of the body’s priorities.
To overcome these challenges and maintain motivation, consider the following strategies:
- Set Realistic Goals
Setting realistic and achievable goals is crucial for maintaining motivation. Unrealistic expectations can lead to disappointment and a sense of failure, which quickly diminishes enthusiasm and creates a subconscious programming of failing. Break down your overall weight loss goal into smaller, manageable steps. For example, instead of aiming to lose 50 pounds, set a goal to walk 15 minutes every day or to drink more water. This approach allows for regular achievements, which can keep you motivated.
- Stop Dieting and Choose a More Sustainable Method
Diets, particularly those that are restrictive or extreme, are not a sustainable solution for lasting weight loss. One primary reason is that they often lead to a cycle of yo-yo dieting, where individuals lose weight temporarily but then regain it once they return to their regular eating habits. This cycle can be detrimental to both physical and mental health. According to research, restrictive diets can slow down metabolism, reduce muscle mass, and increase cravings, making it harder to maintain weight loss over the long term. Additionally, the psychological impact of dieting can be significant, leading to feelings of deprivation, guilt, and failure when individuals inevitably slip up. This negative relationship with food and self can further hinder the ability to achieve and maintain a healthy weight.
In contrast, weight transformation through the transformation of the root causes, sustainable lifestyle and habit changes is easier, faster, more effortless, and more sustainable. Instead of focusing on what you can’t eat, this approach emphasizes positive, long-term changes in eating habits, physical activity, and mental well-being. By incorporating balanced nutrition, regular exercise, and stress management techniques, you can achieve a healthier weight without the severe restrictions of traditional diets. This holistic approach not only supports weight loss but also improves overall health and well-being. Sustainable weight loss is achieved by creating habits that can be maintained for a lifetime, making it a more effective and enjoyable path to a healthier you.
- Build a Support System
Having a support system can significantly impact your motivation. Surround yourself with supportive friends, family members, or join a weight loss group. Sharing your journey with others can provide encouragement, accountability, and inspiration.
Since many women have made rather negative experiences with families and friends, we recommend joining a group of like-minded women who have gotten on the same path of working on their subconscious levels rather than on diet. For that purpose I have created several support groups for different needs. [LINK Pre-registration Support Group]
One of the very big mistakes many busy women make is to believe that they can succeed on their weight loss journey alone. Thus they keep repeating what they already know and what they already have done and failed with. We humans don’t know what we don’t know, and over 90% of overweight women have no idea what can really help them lose weight for good.
If you’re a busy woman who has not time to waste, join me with one of my groups of like minded women and see how much faster and more effortless you can begin to lose weight.
Maintaining motivation throughout a weight loss journey can be challenging, but it is essential for long-term success. Be smart and get a team behind you that understands what you’re going through and that can offer you better solutions.
- Focus on Non-Scale Victories
Weight loss is not just about the number on the scale. Non-scale victories, such as improved energy levels, better sleep, and increased fitness, are equally important and can boost your motivation. Often women first lose volume before they lose weight.
Conclusion:
By incorporating self-care practices, positive self-talk, and self-compassion into your daily routine, you can provide the necessary support from within to achieve sustainable weight loss. Nurturing a positive relationship with yourself and improve self-belief will help you develop the resilience needed to navigate the challenges of your weight loss journey. Remember, you are your own best ally, and with the right mindset and self-support, you can achieve your goals and live a healthier, happier life.
This Blog Post will be continued!
Recommended Video Series:
To dive deeper into these topics, watch my video series “How to Achieve Lasting Weight Loss: Overcoming Women’s Unique Challenges.”
- Part 1: https://youtu.be/bfQaqeQDstw
- Part 2: