9 Ways to Train Your Brain to Lose Weight the Right Way
Breathe in, breathe out. Flex your muscles. Increase the weights while doing bench press. Do one rep, one set. Push yourself for more. Have more proteins in your diet. Cut down on sugar and carbs. Count your carbs. Watch your fat intake. Eat fruits and nuts. Have more fibre. Stay hydrated. Limit cheat meals. Relax.
Done all of these things mentioned above and still been unable to lose some kilos and achieve your dream bod? Probably it is time to train an entirely different part of your body now – your brain. It is time to jog your grey cells to lose some weight.
The connection between your brain and weight
So, why are we telling you to train your brain to lose weight? Because weight loss is more of a mind over body game than a diet and exercise plan. “We have to understand that the way our brain processes feelings and emotions impacts our body. Many times uncontrolled emotions can manifest in many unpleasant ways in the body – aches and pains, weight gain, increase in blood sugar levels are a few to name. This is why it becomes necessary to train your brain in a proper manner to lose weight,” says Neha Verma, Head – Department of Psychology and Wellbeing (Clinical Psychologist), Fittterfly Healthtech Pvt Ltd.
The missing link
Sometimes, people cannot lose weight despite following a proper diet and exercise plan. “Most of the time, people know what they have to do to lose weight but find it difficult to implement it or make necessary changes in their lives. If despite following a proper diet and exercise one is unable to lose weight, there could be a deep psychological reason for the same,” says Dr Verma.
According to Neha Verma, 4 prime reasons why people fail to lose weight despite diet and exercise are –
1. Not prioritising their health:
This is a common thread seen among people
2. A disturbed emotional state:
Any mental baggage or prolonged stress can cause a hindrance in one’s weight loss journey.
3. Setting unrealistic goals:
Sometimes, goals like shedding 10 kilos in 20 days or something that hardly gets done become a demotivating factor for many, and people give up easily.
4. Not knowing your goal:
Often, people don’t have a clear outcome goal – losing weight for better blood sugar readings, running a marathon, for better heart health – this makes them deviate from their healthy habits easily. Having a goal and a reason behind it always helps.
This is why, training the brain the right way to lose weight becomes even more necessary
Try these 9 brain hacks to lose weight effectively along with proper nutrition and exercise –
1. Mindful eating:
“It is very important to practice mindful eating while trying to lose weight. Being conscious about what you eat helps to establish a connection between the brain and stomach. Mindful eating activates the hypothalamus of the brain which gives cues to the body to stop eating when full. This doesn’t happen when you binge eat or watch TV while having dinner,” says Neha. Mindful eating is also a way of telling your brain how much food you should eat to achieve your weight loss goals.
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2. Setting goals beyond numbers:
“Tell yourself often why you are trying to lose weight, what you desire to achieve and how you will implement the same. This will help your brain and body to be on the same page in your weight loss journey. Communicating with your brain is the key here. Also, you must have an action plan ready so you can quickly come back on track, if you deviate from your weight loss journey,” says Neha.
3. Eating with your dormant hand:
If you are a right-handed person, eat from your left hand and vice-versa. This forces your brain to concentrate on food and helps you to eat mindfully rather than just consuming without a thought.
4. Start backwards counting from 20 to 0:
If it is difficult for you to control your craving try this trick – start counting from 20 to 0 backwards and tell your brain that your cravings are leaving you with every count. First, it might not be easy, but eventually, this will help.
5. Have photographs of healthy food around:
What you see is what you crave. To avoid food cravings, have photographs of healthy food in your kitchen or desk. This will help your brain visualise healthy food and avoid unhealthy snacks and calorie-rich items.
6. Practice some deep breathing before ordering a pizza:
Or before ordering the ice-cream tub, biryani by the kilo or extra cheese with garlic bread. Chances are you will stick to ordering healthy after allowing your brain to relax and refocus on your choices doing some reps of deep breathing. Take some deep breaths 25 times before you order.
7. Avoid streets or apps that increase your cravings:
If you know you won’t be able to avoid your cravings for vada-pav while you walk down that particular street – stop, divert. For the same reason, ask your spouse or friend to lock your food apps. Open them only in case of emergency. Your brain should get the signal that it can’t go back to the old ways of finding comfort with food.
8. Practice positive affirmations:
Tell yourself – you are a healthy eater, you will not allow anything to damage your body, you will not overeat or you will not binge eat – say these statements loud enough to make sure your brain gets the signal and knows that you are changing your eating habits.
9. Fill your plate with healthy foods first:
Heard about eating from a small plate to restrict calories and overeating? Now do this: fill your plate with healthy foods first – salads, rotis, dal, sabzi – so you don’t have room for the unhealthy ones. Follow this at buffets and home too. This helps the brain to reach satiety with healthy foods and limits overeating.
We know all these things are easier said than done. Weight loss isn’t a walk in the park. It needs effort, determination and sometimes expert help too. At Fitterfly, we have designed a unique weight loss program Reset23, that helps you lose weight scientifically and keep it off for long. Along with nutrition and physical fitness, this program emphasises on mental well-being and stress management because weight loss is a mind over body matter. Our psychologists help one identify the emotional roadblocks that could be stopping one from losing weight and getting fitter. The program also helps develop habits that could benefit beyond weight loss goals – achieve better blood sugar control, improve heart health, and rectify hormonal imbalances.
To know more about Reset23, visit our website visit https://www.fitterfly.com/reset23 or give us a call on 022 48971077 (Ext -2)
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