Getting healthy and losing weight is not an easy endeavor — especially, if you are not following a mental diet. So much energy and focus tends to go into the physical components of weight management, but the mental aspects are just as vital. I would like to propose a “Mental Diet” to go along with the physical aspects of weight management.
The morning can be a critical compass to direct your focus for the day. Even if you are not a “morning person” that is full of energy, it is important is to start your day off with intention. This means that you will set aside time for self-care before too many responsibilities or distractions consume your morning. The morning is actually the best time for exercise or meditation, even if it is for five minutes, as you will have less excuses/distractions and more “willpower” in the morning. As the day progresses, we deplete our “willpower tank” which tends to result in an inability to tackle difficult tasks in the evening. So, the ingredients for a good mental breakfast include: At least five minutes of exercise or meditation, self-focus, gain insight and perspective on the day and start the day after taking care of yourself first.
It is important that you schedule time to break for lunch. If you are the type of person that gets busy and easily distracted, you will want to set an alarm to remind yourself to take a break. We are such as fast-paced society that we may not pay attention to how much and how fast we are eating. It’s not uncommon for people to engage in “mindless” eating while sitting at their desk, in front of the TV or driving — suddenly you realize that the food is gone and you have not paid attention to satiety. Instead of just go through the motions of putting food in your mouth, focus on eating slowly and truly paying attention to each bite and monitoring how we feel. The ingredients for a healthy mental lunch include: 15-30 minutes to recharge by refueling with a calm, mindful meal or shake.
You need to have a moment to digest the day. It is important to recognize that “emotional eating” and cravings may increase toward the end of the day. Unfortunately, you may have used most of the energy from your “willpower tank” and begin to want sweets or snacks after dinner. After a long day, “rewarding” yourself with unhealthy foods may sound like the perfect way to unwind. However, indulging in unhealthy foods will only leave you craving more and potentially feeling guilt and remorse. Instead of trying to “eat” your emotions, talk it out or journal your thoughts and feelings. As you prepare for sleep, limit your time with “screens” such as TV, phones and computers and start to focus on relaxation. So the healthy mental dinner includes: Reduce the mental weight of the day by writing down three things that went well for the day and if there is anything that you might need to do for the following day.
Behavioral change and extensive patient education materials are interwoven into all of Robard’s weight loss programs. If you’re a medical provider and would like more information, click here.
Blog written by Devin Vicknair, Ph.D., LPC, Behavioral Health Coordinator at Gwinnett Medical Center: Center for Weight Management.