Is it truly possible to use mental tricks to lose weight? The short answer is yes! You can trick your mind into being thin.
Dieting can be hard if all your brain power is taken up with trying to just use sheer willpower as a way to beat the cravings. Don't worry though, we are going to dive headfirst into the world of the psychology of weight loss.
The idea is that if you can trick yourself into believing you never wanted that junk food in the first place, then you won't have any cravings to struggle through!
Controlling Cravings with The Mind
Your mind is an extremely powerful thing so if you are wondering how to beat sugar cravings, then you need to harness your entire brain functionality.
How? Well, we are about to tell you all of the insider secrets.
Internal Pause Button
When the urges to reach for your favourite junk food snack come, imagine that you are pushing a pause button inside your brain.
While you're 'on pause' think about your food decision for 10 minutes before you commit to an idea. Taking this hesitation and reflection time will ensure you do what is best for you.
Subbing Junk Foods
What food are you craving? Once you have answered this question, you can find a healthy alternative to it in order to satisfy your cravings.
For example, if you have an undying urge to eat that tub of Ben and Jerry's icecream then opt for a cold smoothie instead. Your tastebuds will become retrained the more you do this so your mind will want these nutritious options instead.
Picture Yourself Eating
A 2010 study found that someone who visualized eating their craving before they tucked into it, ate considerably less than those who did not.
Tell Yourself You Can Eat Whatever You Want
Most people thinking of going on a diet ponder the daunting feelings of hunger pangs and restrictions. However, this is just setting you up for an immediate fail!
The main thing is to eat your favourite, fatty foods in moderation once or twice a week.
Regress to Preschool
Do you remember how you would snack in preschool? If you don't, here is a reminder: everything was nutritious and properly portioned.
Putting your snack foods in little bags will ensure you feel like you are eating the entire packet of something which will subdue your brain into satisfaction.
For extra temptation resistance, keep all of your bagged snacks in a cupboard so they are out of sight.
Would You Eat an Apple?
To figure out whether you're hungry or not, ask yourself 'would I eat an apple right now?' if you answer yes, then have a small snack because you are genuinely hungry. But, on the other hand, if you answer no, then drink water because you are, in fact, thirsty.
So you aren't sat around waiting for cravings to take place, plan in your cheat days.
At these scheduled moments, you can eat your preferred junk foods! It is a whole lot easier to not give in to temptation if you know that at one point during the week, you'll be able to tuck into the goodness.
You need to stay accountable for your eating decisions and your phone can help you to do this — you just need to set some reminders.
Have a couple of notifications that come on at your 'trigger times' (whenever you feel the most overwhelming cravings) that tell you motivational sayings.
For example, you could try 'A moment on the lips, a lifetime on the hips' or 'I'll feel bad for eating this later when I could've continued my weight loss journey'.
These little tips and tricks are bound to have you fooling your mind into abolishing your cravings. However, if you are looking for three main methods that you can use and then combine with the ones we have talked about already, look no further.
3 Ways to Teach Yourself and Help Manage Weight
Distracting Yourself from Thinking of Food
One of the top ways to beat temptation is to write down a list of 10 things that you can do to distract yourself.
Your list may contain activities like reading a book, calling a friend, walking, going to the gym or brushing your dog. Anything that will take your mind off of the eating urges.
Using Smaller Plates
We eat off of pretty large plates and this is one of the main reasons why trying to prepare proper portions isn't fulfilling as the plate size dwarfs the food!
Use a smaller plate so your portions look bigger, this will help your brain to feel satisfied like it has eaten a large meal.
Keep a Food Diary
Keeping a food diary will hold you accountable for everything you eat. It can be a scary thing to do but that fear, if nothing else, will cause you to consume nutritious meals so you can feel proud of what you write down!
Additionally, many people claim that meditation is directly linked to weight loss, but is this true?
Meditation and Weight Loss — Can It Work?
Meditation itself will not shed the pounds. However, the idea that this practice can help in your weight loss journey is taken from the distraction it provides.
There are many meditation techniques for weight loss that will deepen your awareness of thoughts and feelings surrounding food, allowing you to make healthier choices.
Now you are more than ready to move forward in your journey and use mental tricks to lose weight — happy, healthy and satisfied, what a life!