Summer Slimdown Top 3 Psychological-Informed Weight Loss Tips
It can be difficult to stay motivated on our weight loss journeys due to a lack of solid routines and willpower during the warmer months. Fitting in workouts or a healthy diet can prove to be a struggle on summer holidays, or at social events, but always remember that support is always available.
Here at Healthy Lifestyles Gloucestershire, we’re constant advocates of becoming our best, healthiest selves all year round. However, this week's focus is all about making the most of this time of year on a weight loss journey. Let’s delve into some top 3 psychology-informed weight loss tips with one of our expert Health Coaches, Alana.
1. Goal Setting
An important tip for weight loss is goal setting. Research has shown that there is a direct relationship between weight loss goal setting and personal motivation in weight loss and management. A study by Avery found that setting targets leads to greater long-term weight loss.
An acronym I’m sure you may have heard of, SMART goal setting, is well used in weight loss. The acronym stands for Specific, Measurable, Achievable, Relevant, and Time-bound, all of which you want a goal to be. For example, a weight loss SMART goal you could set yourself could be:
“I will go for a 15-minute walk in my lunch break 4 days of the week, for the next month, to decrease my time spent sedentary and increase my activity levels. I will track my progress using the pedometer on my Apple watch.”
• Specific: the goal is clear and specific, identifying the specific course of action with a clear outcome in mind.
• Measurable: the goal is quantifiable so that progress can be tracked.
• Achievable: the goal is achievable and realistic, based on the individuals abilities and resources.
• Relevant: the goal is relevant to the outcome.
• Time-bound: the goal has a time limit.
Using SMART goals for weight loss enhances the chance of success by providing clarity, focus, progress tracking, motivation, accountability, and empowerment. Did you know that you are able to track your weight loss journey on our app, Best-You? Try using the ‘Weight Loss Planner’ to keep track of your journey to a slimmer self.
Examples of self-monitoring include food and drink diaries and logging your exercise and water intake. A study by health care company Kaiser Permanente found people who kept daily food diaries lost twice as much weight as those who kept no records.
Self-monitoring is an important weight loss aid, it makes you more mindful and aware of what you are eating and drinking and allows you time to reflect on your week. Reflecting on food consumption enables you to develop a sense of personal accountability and increase awareness of eating behaviours.
Use our ‘Healthy Eating Tracker’ to give yourself a clear overview of your diet week on week, and track your progress as you go as this will aid your self-monitoring.
3. Social Support
Our final top tip for losing weight is social support. Various research shows people with social support are more likely to engage in behaviours of healthy eating and physical activity and are more likely to lose weight. Social support helps you to change your food and habits, making it easier to maintain a healthier lifestyle.
Interacting with others also gives you the motivation to lose weight. A great place to start gaining social support is by joining our ‘Community Groups’ to interact with like-minded people and gain support on your weight loss journey.
Are you ready to be proactive about your health? Join thousands of motivated users who have transformed their lives with the Best-You app here.