One of the most often repeated phrases anyone looking to lose weight will hear is ‘think yourself thin.’ Is this just an inspirational mantra invented by the diet industry, or is there any scientific evidence to support this theory? Here’s a look at the facts, and an exploration of which psychological tricks might be helpful for weight loss.
The science behind the theory
According to Suzanne Higgs, professor in the psychobiology of appetite at the University of Birmingham, our diet is more influenced by our brains than we might realise. For example, seeing pictures of our friends or influencers on social media consuming junk food can make it seem more attractive and normalised to eat this food ourselves.
Humans are naturally hard-wired to consume calorie-dense foods, because in the past this secured our survival. Researchers believe that this is why images of people eating salads do not have the same influence. By being more aware of these subconscious cues, it may be possible to train the mind to think about what we eat in a different way.
By associating images of healthy foods with positive outcomes such as being our ideal weight, reducing joint pain and being able to exercise more easily, it may be possible to retrain our brains.
However, it’s important to remember that such studies are small and not definitive; sustained weight loss needs a multidisciplinary approach. If you want more advice and guidance about which foods you should be eating, it may be worth working with a nutritionist coach.
Practical steps to develop a weight-loss mindset
To reinforce the idea that healthy eating is beneficial, there are plenty of other simple strategies that you can employ. For example, you could write down your goals to remind yourself that you have the ability to meet them, and that you enjoy the results of healthy eating and exercise, such as feeling more energetic and agile, and having more stamina.
Learn how to listen to your body, so that you can recognise when you are genuinely hungry, or when you are reacting to cues such as an image of someone tucking into chips and a burger on social media. Be mindful of each mouthful you eat, chewing slowly and paying proper attention to the taste and texture of your food.
Set realistic goals
To reinforce your weight loss mindset, back it up with realistic and achievable goals for your diet and exercise regimen. No matter how good our intentions are, we still need to monitor our nutrition and exercise levels to ensure that we are being consistent and not just relying on guesswork.
Make a daily meal plan and prep in advance if you have a busy working week. Remember that even 20 minutes of exercise per day will help you meet the weekly recommended targets of 150 minutes per week.
Finally, learn to treat yourself with compassion if you do slip up. Learn to see it as an inevitable bump in the road that can soon be put right, rather than evidence of complete failure that could lead you to abandon your goals.
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