As we age, our bodies and metabolisms change, making it more challenging to maintain a healthy weight.
For women over 50, losing weight can feel like an uphill battle, but changing your mindset can be the key to success.
However, developing new habits can help you shift your focus from dieting to a healthy, long-term way of life.
Whether you want to lose a few pounds or completely transform your health, you must develop some healthy habits that will change your mindset.
These habits can help you make meaningful changes to your lifestyle and approach to weight loss.
So, let’s find out which healthy weight loss habits you need to develop and explore how they can help you change your mindset and lose weight.
Weight Loss Habits: Change Your Mindset To Lose Weight
Set achievable goals
One of the biggest mistakes women make when trying to lose weight is setting unrealistic goals. As women over 50, we have different needs and limitations than younger women, so it’s essential to set realistic goals that we can achieve.
While it’s great to aim for the stars, setting too high goals can set you up for failure. When you don’t see results, it can be demotivating and make you feel like giving up.
Don’t set goals that are too ambitious, but rather set achievable goals that you can work toward and achieve.
For example, set a goal to lose one or two pounds a week or exercise for 30 minutes daily. These are small goals that are achievable and will keep you motivated.
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Mindful eating is the key
Eating mindfully is another step you can take to change your mindset and lose weight. Typically, mindful eating is a practice that involves paying attention to the present moment when you’re eating.
It involves awareness of your thoughts, feelings, and physical sensations while eating. Eating mindfully makes you more likely to make healthier choices, eat slower, and enjoy your food more.
To start eating mindfully, put distractions like your phone or TV away while you eat. Take small bites and chew slowly, savouring the flavours and textures of your food.
Focus on your hunger and fullness cues, and stop eating when you’re satisfied, not when you’re full.
Read Also: How To Lose Weight for Women Over 50
Focus on self-discipline
When you focus on self-discipline, you’ll have a successful weight loss journey.
Keep in mind that being disciplined is more than just having the will to lose weight; it’s about finding a way to stick with your goals and break through any perceived barriers.
You will need to stick to your goals and say “no” to many things.
For instance, if you have to choose between going to a party with friends and going to the gym for your regular fitness routine, you may need to make a tough choice. You can always meet up with your friends later. But first, you need to stick to the plan to achieve your fitness goals so that you can see obvious changes in your body.
You’re only as strong as your mind, so don’t give up when it gets tough. Set small goals, build on them, and achieve them. That’s how you become a master of self-discipline.
Never underestimate the power of self-discipline; it’s the key to making lasting change. You have to be disciplined to change your mindset and reach your weight loss goals.
Find a workout routine you enjoy
Fitness is an integral part of any weight-loss journey, but many people skip it because they think it’s an arduous task.
According to Global Exercise Statistics, one in four adults doesn’t meet the global physical activity levels, and more than 80% of teens don’t do enough physical activity.
It can be challenging to stick to a workout routine if you don’t enjoy it. Finding an exercise routine you enjoy can make it easier to stay committed and feel less like a chore.
There are many different exercise types, such as running, yoga, weightlifting, and swimming. Try out various forms of exercise until you find one that you like and look forward to.
Not sure where to get started when it comes to losing weight over 50? Click here to visit my YouTube Channel for inspiration, tips, motivation, and more.
For some exercise ideas, check out our 30 Minute Weight Loss Walking Workout for Women Over 50 or an even quicker 10 Minute Chair Workout for Weight Loss.
For more information on how to lose belly fat specifically, read our guide to losing belly fat once you’re over 50.
Self-care is just as important as eating right and exercising because it is the key to changing your mindset, feeling better, and losing weight.
Many women over 50 typically do not practise self-care because they are preoccupied with their busy schedules. Self care isn’t about time. It’s about prioritising your well-being.
We’re all busy trying to get things done, but it’s important to take time out for yourself. Prioritising self-care can help you manage stress, improve your mood, and make healthier choices.
Self-care is more than just a spa day; it can be an important part of your wellness routine. You should learn how to take care of yourself and lose weight.
Self-care is a lifestyle choice, and it can help you achieve your goals faster than ever before. Taking time to pamper yourself is a great way to feel better, connect with your body, and get rid of stress.
When we truly care for ourselves, we don’t have to fight it. We can shift our mindset and make dieting easier than ever.
Self-care can include activities such as getting enough sleep, taking a relaxing bath, or spending time in nature. You should make time for self-care activities every day, even if it’s just for a few minutes. You will soon see yourself looking at your goals clearly and positively.
We all know how hard it is to stay motivated, but making a change for the better always pays off in the end. Start by prioritising self-care to help you lose weight and keep up your energy levels.
Remember that taking care of your body and mind can help you stay motivated, reduce stress, and create healthy weight loss habits that last.
Read Also: 10 Life Changing Tips For Women Over 50
Keep track of your progress
When it comes to weight loss, tracking your progress can help you understand whether your current diet and exercise plan is effective in achieving your goals. By monitoring your progress, you can see if you’re losing weight at a healthy rate and if the changes you’re making to your lifestyle are sustainable in the long run.
In fact, a study revealed that individuals who keep daily food records lose weight twice as much as those who keep no records.
Moreover, tracking progress helps you identify patterns and behaviours that may be hindering your weight loss journey.
For instance, if you’re not losing weight as quickly as you’d like, tracking your food intake may reveal that you’re consuming more calories than you thought. Or that you need to get more protein or fibre in your diet. This information can help you make the necessary adjustments to get back on track.
Here are some tips for tracking progress:
- Find a tracking method that works for you: There are various ways to track your weight loss progress, from apps to good old-fashioned pen and paper. Experiment with different methods until you find one that you enjoy and can stick to.
- Track more than just your weight: While your weight is a good indicator of progress, it’s not the only metric that matters. Consider tracking other metrics like body measurements, how your clothes fit, or how you feel overall.
- Don’t obsess over the scale: It’s easy to get caught up in the numbers on the scale, but remember that weight can fluctuate for many reasons. Instead of focusing solely on the number, pay attention to how you feel and any other progress you’re making.
Read Also: Top 3 Secrets To Losing Weight Over 50
Surround yourself with positive influences
Negative influences can hurt your efforts to lose weight and make it much harder for you to reach your goals. On the other hand, if you surround yourself with positive people and influences, you will find it easier to achieve your end goals.
Negative influences can come in many forms. For instance, being around people who are constantly eating unhealthy foods or making negative comments about your weight can be very demotivating. In the same way, watching bad news on TV or social media platforms that promote unhealthy habits can hurt your efforts to lose weight.
So, what can you do to surround yourself with positive influences? Here are some tips:
- Find a support group: Joining a group of people who are also trying to lose weight can be incredibly helpful. You can share tips and tricks and encourage and hold each other accountable.
- Follow positive social media accounts: There are many social media accounts out there that promote healthy living and weight loss. Follow accounts that inspire you and provide positive reinforcement.
- Surround yourself with healthy foods: Make sure your home is stocked with wholesome, nutritious foods that will support your weight loss goals. When healthy options surround you, making the right choices will be much easier.
Mindset is everything. It’s really as simple as that. What do you focus on? Which is better, the good or the bad? There’s always the option to turn it around and focus on the positive; that’s what I do every day.
Changing your mindset is key to achieving successful weight loss. Adopting the habits we talked about can change how you feel about food, exercise, and taking care of yourself. It may not be easy, but it is definitely possible with patience and perseverance.
Remember, the key is to focus on building sustainable weight loss habits that you can maintain in the long run. Don’t beat yourself up if you slip up occasionally; it’s all part of the process. The most important thing is getting back on track and moving forward.
With a positive mindset and consistent effort, you can reach your weight loss goals and improve your overall health and well-being. So take the first step and start implementing these weight loss habits today. You’ve got this!
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