Are you struggling to lose weight?

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Unless you are an athlete that has a very high muscle mass, being overweight is associated with excess body fat. Having obesity means that your body fat percentage is even higher. Thus, increasing your risk of developing health problems due to complications. 

If you have an abnormal accumulation of body fat, especially in your belly area, you probably have tried to go on a diet but failed. Being overweight or obese can affect an individual psychologically to a point where you become a doubtful dieter. This is a term used by Dr. Robert Kushner who studies lifestyle patterns. A doubtful dieter is a pessimist who believes nothing will work to help him or her achieve a healthy weight and normal body fat. 

Oftentimes, we blame our genes. Well, guess what? Not everyone who has cancer in their family gets cancer. Therefore, even if your genetic predisposition says you are at risk of gaining more body fat than others, it is within your power not to activate those genes by manipulating your environment and lifestyle to suppress it.

Before you get into the next diet program or exercise regimen, let us first aim to change your mindset. Harboring self-doubt can become a self-fulfilling prophecy. Negative thinking can lead to a negative outcome. Proverbs 23:7 says, “For as he thinks in his heart, so is her.”

Having a positive mindset while being realistic will make you healthier and live longer.“Having a positive outlook doesn’t mean you never feel negative emotions, such as sadness or anger. All emotions, whether positive or negative, are adaptive in the right circumstances. The key seems to be finding a balance between the two,” says Dr. Barbara L. Fredrickson, a psychologist and expert on emotional wellness.

Research shows that a positive mindset, as well as, strong mental wellbeing, are critical for achieving and sustaining a healthy weight range. Negative emotions will drain you of energy to be physically active. It will trigger emotional eating and poor food choices. It can affect your sleep quality and result to hormonal imbalances and alterations in your gut microbiome that is crucial for digestion and nutrient absorption.

When doubt creeps in and you feel hopeless and helpless, take time to pause. Breathe to clear your mind. Observe your situation without paying attention to your emotions. Focus on facts. Think of how you can respond in a positive manner. For example, if you feel that you’re too weak to resist that piece of donut in front of you, focus on whether your stomach is truly hungry or if you are just salivating and craving. Remember not to focus on your emotions, which is telling you that you want that donut to feel better. If you’re not hungry, especially when you just had a meal, respond positively by removing the temptation or staying away from it to do a more productive activity. If hunger is felt in the stomach, then respond positively by intentionally choosing a healthier food choice like a fresh banana or other fresh fruit. You can also drink water initially because the brain can mistake thirst for hunger. 

Now that you have conditioned your mind to be more positive, it is important to have a proper assessment by health professionals. There could be medical conditions that hinder you from having optimum metabolism such as thyroid hormone imbalances. If this doesn’t get corrected, then you are dieting and exercising to no avail. An underactive thyroid gland will definitely slow down the way you break down and utilize energy. Therefore, calories will only be stored as fat. It is best to consult an endocrinologist to have your hormones checked and managed.

Once you’re cleared of any medical condition or even when you are diagnosed with one, the next thing you should do is to consult a registered nutritionist dietitian. They are the only ones allowed by the Philippine law RA 10862 to recommend diet plans. Do not rely on pseudo nutrition coaches online. They are not licensed to manage obesity, which is a medical condition. 

Losing body fat and weight isn’t just about counting calories. The type of food that you eat matters more. You should be consuming mostly wholesome, minimally processed food sources and increase the intake of plant sources. A 500 kcal burger vs a 500 kcal meal composed of 1//2 cup brown rice, a small portion of fish, and a cup of cooked vegetables with 1 banana may have the same amount of calories but will differ in terms of nutrient density and its impact inside the body. The latter will promote healthier metabolism due to the amount of phytochemicals from the plant sources compared to the burger that has been processed and cooked in oil and too much salt, stripping it off the plant nutrients needed for cellular repair. 

Diet will determine how much weight you lose. However, it must be supported by exercise. More importantly, moderate cardio or aerobic exercises of at least 150 minutes weekly must always be combined with strength training exercise at least twice a week. Strength training will help maintain a high muscle mass to improve metabolism and breakdown stored fat. It is important to be guided by a professional to prevent injuries. The key is to start with low impact exercises and gradually increase the intensity as you build stamina and endurance. 

Lastly, let go of activities and avoid toxic relationships that hinder you from getting good sleep. Poor sleeping habits will increase your body’s production of the stress hormone cortisol. That promotes fat accumulation especially in the belly area. Moreover, poor sleep quality will increase the production of your ghrelin hormone, which stimulates the appetite and promotes unhealthy food cravings. 

If you’re currently overweight or obese, there is hope for you. It’s up to you to decide to change your mindset, be guided professionally, intentionally choose wholesome, predominantly plant-based food sources, become physically active and get quality sleep.

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